10 Health Benefits of Turnip Juice, Nutritional Facts and Recipes

What is turnip?

Turnip belongs to the vegetable family that includes the likes of brussel sprouts, broccoli, kale, and collards which grow well in temperate climates. Turnip health benefits are countless.

Health Benefits of Turnip Juice

Its white rounded roots, leaves and sprouts consumed and are considered to be the main reason for its cultivation across the globe. It is quite nutritious and indeed a wise choice for adding it to the diet to make it rich and healthy.

They do supply host of benefits to the consumers. This vegetable is consumed right from the ancient times and was grown in Northern Europe.

The Greek and Roman cuisine comprised of turnip, regarded to be the basic food staple of this region. But with time, the cultivation of this nutritious vegetable spread throughout the globe!

This vegetable is found to grow about 2 ft. in height and has elongated hairy leaves. They are found throughout the year, but best enjoyed during the spring and fall seasons.

This is because, during this time period, they are small and sweet in taste that can be consumed by people of all ages with great delight. The mature turnip becomes older and bigger, while its taste becomes blander.

If the desire is to purchase turnip vegetable root crop, then it will be wise to select those that have solid, heavy roots which has smooth skin and smells sweet.

About turnip juice

There are many who have come across the news of turnip juice being great for consumption on a regular basis and providing nutritional benefits. This sweet, roasted, bulbous root vegetable is something that many just love to have for food or in juice form.

In recent years, this vegetable has been categorized in the super food segment. According to researches conducted, drinking juice of turnip regularly does provide in-numerous health benefits, something that should not be overlooked or avoided.

Know about turnip nutritional value

One vital compound that is found in turnip juice is nitrate. It is known to many that nitrates are found commonly in products like pastrami, deli meats and various low quality package meats.

However, these are harmful for, something that many are actually not aware about. However, vegetables like turnips contain nitrates in good amount in them that are beneficial to health and really useful and safe for consumption.

Inorganic nitrate in the human body gets converted to nitric oxide. Then it relaxes as well as enlarges the blood vessels. Turnip is similar to the other available leafy greens such as lettuce and cabbage, as it takes nitrate directly from the soil.

Turnip Juice Nutrient contents

Raw turnip of one cup contains the below mentioned nutrient contents:

  • Zero oil
  • 58 calories only present
  • Sodium present 106 mg
  • Zero cholesterol
  • Carbohydrate 13gms
  • Dietary fiber 4gms
  • Sugar 9gms
  • Protein 2gms
  • Folate 148 micrograms (daily requirement is 37%)
  • Vitamin C 6 mg (daily requirement is 11%)
  • Vitamin B6 0.1 mg (daily requirement is 5%)
  • Thiamine 0.01 micrograms (daily requirement is 3%)
  • Riboflavin 0.1 mg (daily requirement is 3%)
  • Niacin 0.5 mg (daily requirement is 2%)
  • Pantothenic acid 0.2 mg (daily requirement is 2%)
  • Manganese 0.4 mg (daily requirement is 22%)
  • Potassium 442 mg (daily requirement is 13%)
  • Magnesium 31 mg (daily requirement is 8%)
  • Iron 1 mg (daily requirement is 6%)
  • Copper 0.1 mg (daily requirement is 5%)
  • Phosphorus 54 mg (daily requirement is 5%)
  • Zinc 0.5 mg (daily requirement is 3%)
  • Sodium 106 mg (daily requirement is 4%)
  • Calcium 21 mg (daily requirement is 2%)

10 Amazing health benefits of turnip juice

turnip greens

Turnip juice is really an amazing health drink that should be included in the regular diet. It is vital for those who do not consume it as vegetable along with food.

The health benefits offered include improving cardiovascular health, prevent cancer, support healthy bones, support digestion, bolster lung health, cure common ailments, manage diabetes, avoid atherosclerosis, manages asthma and ensures healthy weight.

The other types of benefits that comes with its consumption includes protecting eye health, supporting immune system and to ensure smooth glowing skin.

Turnips are stated to be consistent with the other available vegetables and not high in caloric values. But still, they are regarded to be highly nutritious for the human health.

Turnips do come with several health benefits which the majority of unaware about. Few of the benefits are given below in details.

1. Turnip greens improves cardiovascular health

Turnip does come with several anti-inflammatory qualities due to the presence of Vitamin K element in huge amounts.

This particular vitamin does help humans to prevent heart attacks, various heart related conditions and strokes. Turnip greens do help to promote better digestion.

This is made achievable through enhanced bile absorption, thereby resulting in lower cholesterol level. They also have very high contents of folic acid that is considered to be good for cardiovascular and circulatory health.

2. Helps prevent cancer

This vegetable according to the health experts is loaded with antioxidants and phytochemicals. Both are crucial for the human body, since it lowers down risks of catching cancer.

It also has Glucosinolates that also is useful to prevent development of cancer. They are actually plant chemicals that get converted into compounds to help the liver to filter harmful toxins and to eliminate from the body, to make it safe and healthy.

They also help to combat carcinogens as well as stall malignant cancer cell development. Regular consumption of turnips can help reduce the risks of different types of cancers including colon, rectal and breast growths.

3. Boosts lung health

Vitamin deficiencies are caused by cigarette carcinogens, especially that of vitamin A. It eventually leads to the development of conditions like lung inflammation, emphysema, besides other health problems like lung cancer. Moreover, this vegetable is rich in Vitamin A, which is crucial to maintain healthy lungs.

4. Supports healthy bones

Turnip vegetable is also replete with calcium and potassium, both considered to be an absolute necessity for maintaining strong, healthy bones.

Regular consumption of turnips does help to reduce risk of rheumatoid arthritis, joint damage and osteoporosis. Calcium in rich levels does help to augment connective tissue development in the body.

5. Avoid Atherosclerosis

Unchallenged free radicals tend to result in bad LDL cholesterol oxidation. Also is caused platelet clumping, thereby causing atherosclerosis, considered to be a condition which harms and destroys the blood vessels.

Beta-carotene, Vitamin E and Vitamin C present in turnip greens and roots are regarded to be potent antioxidant combo, which counteracts free radicals as well as their effects.

6. Turnip greens Helps in faster digestion

Turnip greens have plenty of fiber content in them, which is necessary to promote the digestive process of the body. Studies conducted have clearly shown that the gut can be supported by glucosinolates to process bacteria like Helicobacter Pylori, which is said to cause health related issues.

Glucosinolates are full of fiber, minerals and vitamins. They also provide benefits which includes prevention of different types of illnesses.

7. Manages healthy weight

Turnips are said to be low in caloric amount and hence, is good enough to support any weight loss regimen. The vegetable does boast of having high fiber content in it, which does help to improve healthy metabolism. It also regulates healthy weight as well as maintains properly the digestive system and keeps it in good health.

8. Cures common ailments

Turnip is well known for its therapeutic and healing abilities and can manage variety of common ailments like hemorrhoids and lack of appetite. Regular consumption of turnips does help to combat kidney stones during its early stages.

9. Smells better and Supports immune system

If the search is for a natural alternative to treat underarm foul smell and to act as a natural deodorant in the region, then turnip juice is a wonderful and effective one and lives up to user expectations. It can banish body odor.

With beta-carotene being in high levels in the roots of this plant, it does play a crucial role to maintain the immune system of the body similar to that of a well oiled machine.

10. Manage asthma and  Protects eye health

As it comes with anti-inflammatory qualities, this vegetable does prove to be good enough to treat or manage asthma. According to research, asthmatic patients having consumed turnips are found to experience lesser wheezing.

With turnip greens being a rich source of lutein, a carotenoid, it boosts eye health and also prevents various ocular diseases such as macular degeneration and cataracts.

Delicious Turnip Juice Recipes

Turnip Juice Recipes

1. Turnip Green Juice


  • 1 large turnip (including the long bunch of its green head)
  • 1 pear
  • 1/2 cucumber
  • 2 handfuls of spinach
  • 1/4 cantaloupe, rind removed
  • 1 large carrot

Directions: Wash all these vegetables well. Remove rind from cantaloupe. Add all ingredients into juicer.
Serve and enjoy!

Servings: 1  Serving Size: 16 – 18 oz (500 ml)

2. Appetizing Turnip Juice


  • 1 cup of cubed turnips
  • 1 cup cabbage
  • 2 carrots cut up
  • 1 apple cut up
  • Handful of mint leaves
  • One long bunch of Turnip Greens

Directions: Wash all ingredients well and cut into size that will fit the juicer with ease. Juice all ingredients and enjoy.

3. Refreshing Juice


  • 1 large turnip
  • 2 medium beetroot
  • 2 apples
  • 2 carrots
  • 1-inch ginger root

Directions: Wash all ingredients well and cut into size that will fit the juicer with ease. Juice all ingredients and enjoy.

4. Turnip Detox Juice


  • Bite size pieces of broccoli
  • Turnip greens
  • 2 Carrots
  • 1/4 Red cabbage
  • 1 red apple
  • 1 pear
  • Little Red bell pepper

Directions: Wash all these vegetables well. Add all ingredients into juicer. Serve and enjoy!


Overall, this amazing vegetable is filled with Vitamin K, Vitamin C, and Vitamin A along with Omega 3 fatty acid. Also are present anti-cancer plant compounds and hence, considered to be a super food that can be consumed without any worry by people of all ages and gender.

The turnip green hairy tops can be stated to be a nutrition powerhouse. Benefits of turnip juice were understood since the ancient times and hence, among one of the most important vegetables available to be consumed across the globe.

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of www.medicinalplantsanduses.com. He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

View all posts by Anoop Sharma →

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