芜菁 （芸苔属rapa） 是世界上最古老的栽培蔬菜之一。这种深紫色的锥形根菜具有刺激性的味道。它因提供的营养而受欢迎。

传统上，它用于治疗各种疾病，例如类风湿性关节炎，水肿，头痛和性传播感染。民间医学还使用萝卜来治疗黄疸，肝炎和喉咙痛（1）。

芜菁富含具有抗肿瘤特性的芥子油苷和异硫氰酸酯。蔬菜还含有其他生物活性化合物，例如黄酮类和酚类，它们是抗氧化剂。据称它们具有抗菌，保肝和抗糖尿病的特性（2），（3）。

萝卜中的另一种主要成分称为抗线虫毒素，在自然界中被认为具有抗炎，抗高血压（降低血压）和降血脂（降低胆固醇）的作用（1），（4）。

萝卜的许多营养益处在下面讨论。让我们详细了解它们。

萝卜的健康益处是什么？

1.可能缓解肠道问题

经常食用萝卜，因为它们富含纤维，可能有助于适当的消化。传统上，蔬菜已被用于治疗各种胃肠道疾病。研究表明，食用更多量的膳食纤维可以降低肠憩室疾病的风险，因为它有助于排便（5）。另一方面，一些研究表明，高纤维摄入量可能无助于无症状憩室病（6）。

但是，最近的研究报道，高膳食纤维摄入量可以降低憩室病的风险。每天消耗30克纤维的个人可以将其患病风险降低41％（7）。

建立高纤维饮食有利于改善肠道细菌数量（8）。这些益生菌有助于为人体提供营养，也有助于减少炎症（8）。肠道细菌也可能有助于排便。在这一领域的更多研究将使人们更好地了解这一好处。

芜菁还显示出对抗幽门螺杆菌的作用，幽门螺杆菌是引起胃溃疡的细菌（9）。在饮食中加入萝卜将有助于改善肠道健康。它们还可以缓解胃部不适，例如腹胀，胀气和便秘。

2.可能改善心血管健康

萝卜具有抗糖尿病，抗发炎和抗氧化的特性，可以帮助降低心血管疾病的风险（10），（11）。蔬菜中含有大量健康脂肪，可帮助调节胆固醇水平。

动物研究报告称，萝卜可以增强葡萄糖和脂质代谢（12）。这种作用还可以促进心血管健康。

3.可能降低癌症风险

萝卜中的芥子油苷和异硫氰酸酯具有抗癌特性（13）。

研究表明，萝卜可能对卵巢癌，结肠癌，膀胱癌，肺癌，前列腺癌和乳腺癌具有保护作用（14）​​，（15），（16）。

人类肺癌细胞的研究报告了萝卜的抗癌活性（17）。

4.可能保护肝脏和肾脏

萝卜在小鼠中也表现出了肝脏保护活性（18）。

在另一项大鼠研究中，发现萝卜根乙醇提取物可提供抗肝损伤的保护作用（19）。

萝卜水提取物还被发现可以防止肝纤维化（肝脏中大量瘢痕组织的形成）（20）。

总体而言，这些研究表明萝卜在保护肝脏方面具有重要作用。在肾脏中观察到萝卜的类似作用。这种蔬菜对大鼠肾脏有保护作用（21）。在另一项研究中，还观察到了对大鼠的这种肾脏保护作用（22）。

5.可能具有抗糖尿病作用

研究表明，萝卜提取物具有抗糖尿病作用（12）。据报道，蔬菜可以通过增加胰岛素/胰高血糖素的比例来帮助调节葡萄糖水平（12）。

但是，需要更多的研究来进一步了解萝卜的抗糖尿病特性。

6.可能促进减肥

萝卜可能有助于体重管理。芜菁提取物可通过刺激参与脂质代谢的受体来抑制脂质在脂肪细胞中的沉积（23）。

在动物研究中，芜菁提取物可以显着降低体重，血糖，脂质过氧化，一氧化氮以及总甘油三酯和胆固醇水平。在果糖诱导的代谢综合征大鼠中观察到了这些作用（24）。

萝卜的卡路里很低，而且血糖指数也很低。生萝卜的血糖指数为30（而煮熟的萝卜的GI为85）（25）。萝卜的高膳食纤维含量还可以增加饱腹感，有助于避免饥饿感。这些效果可能有助于促进减肥。

7.可能促进皮肤和头发健康

萝卜是维生素A，C和铁的丰富来源。所有这些对于皮肤和头发的健康都是必不可少的。维生素A对皮肤生理很重要（26）。它可能有助于皮脂的产生和痤疮的预防（27），（28），（29）。但是，在这方面需要更多的研究。

维生素C促进胶原蛋白的产生。胶原蛋白为皮肤提供结构（30）。它还可以使皮肤看起来年轻而水嫩。

铁有助于头发中黑色素的产生（31）。据报道，铁缺乏症会导致脱发和头发早白（31）。吃萝卜青菜和其他富含铁的食物可能有助于减少脱发。

8.可能有助于减少贫血

铁缺乏是贫血的主要原因之一（32）。铁是红细胞中血红蛋白的主要成分（32）。对于将氧气运送到身体的所有部位（32）至关重要。萝卜富含铁，将其包含在饮食中可能有助于抵抗贫血引起的疲劳。萝卜还富含维生素C，有助于铁的吸收。

9.可能有助于预防骨质疏松

萝卜含有芥子油苷，据报道可帮助大鼠骨骼形成（33）。

蔬菜还含有维生素K。这种维生素有助于降低骨折的风险，促进钙的吸收并增加骨密度（34）。

10.可能有助于提高记忆力

Turnip greens contain choline. Choline is essential for many vital functions (35). It is a structural component of cell membranes that helps with memory (36). It is also a component of neurotransmitters and helps reduce inflammation (36).

11. May Help During Pregnancy

Turnip greens are a good source of both folic acid and iron. These are essential for women during pregnancy (37), (38). Regular consumption of this root vegetable, along with other leafy green vegetables, can help pregnant women with their daily nutritional requirements.

12. May Have Antimicrobial Properties

Turnips contain a specific compound called β-Phenylethyl isothiocyanate. This compound had exhibited antimicrobial activity against food-borne pathogens like Vibrio parahaemolyticus , Staphylococcus aureus , and Bacillus cereus (13). Further studies are needed to validate this claim.

These are the health benefits of turnips. In the following section, we will explore the nutritional facts of the vegetable.

Nutrition Facts*

• 90 % of raw turnip (100 g) contains water. It has only 28 kcal. It also has protein (2.5 g), fat (0.8 g), carbohydrate (24.7 g), and fiber (1.8 g).

• Calcium (30 mg), iron (0.3 mg), magnesium (11 mg), phosphorus (27 mg), and potassium (191 mg)

• Sodium (67 mg), zinc (0.27 mg), copper (0.085 mg), selenium (0.7 µg)

• Vitamin C (21 mg), thiamin (0.04 mg), riboflavin (0.03 mg), niacin (0.4 mg), vitamin B6 (0.09 mg), folate (15 µg), choline (11.1 mg)

• 20 glucosinolates and 16 isothiocyanates have been reported from turnip (progoitrin, gluconasturtiin, gluconapin, 4- hydroxyglucobrassicin, glucobrassicanapin, gluconapoleiferin, glucobrassicin, and neoglucobrassicin) (2)

How To Eat Turnips?

Turnips can be eaten cooked or raw. They can be baked into chips for a healthy snack. Roasted or grilled baby turnips can also be added to a side dish. They are popular in salads and coleslaw. Adding them to mashed potatoes can improve their nutritional value. Simple mashed turnips are also a popular side dish. Turnip juice is consumed as a healthy alternative to beverages. It can be added to smoothies or yogurt for flavor.

Turnips are usually safe for most people. But they may cause certain adverse effects in some. We will briefly explore them in the following section.

Side Effects Of Turnips

Turnips belong to the cruciferous family. As per anecdotal evidence, eating them in excess may cause bloating, gas, and stomach pain.

Glucosinolates and isothiocyanates in turnips may have a goitrogenic activity (2). They may interact with the thyroid hormone. Individuals with thyroid issues may need to consult their doctor before consuming turnips.

Turnips may also cause complications in people with kidney stones. However, there is no research to back this up. Though turnips may benefit kidney health, those with kidney issues must consult their doctor before consuming turnips.

Conclusion

Turnips are nutrient dense vegetables with low calories. They have traditionally been used for treating many ailments. They help in managing sugar and fat levels in the body. They also may promote heart health and reduce cancer risk.

However, they may cause certain side effects in people with thyroid imbalances. Keep these effects in mind.

You can otherwise include this versatile and antioxidant-rich vegetable in your diet and reap its health benefits.

Expert’s Answers For Readers’ Questions

Are turnips better for you than potatoes?

According to the calorific value, turnips are better than potatoes as they have fewer calories. But in terms of nutrition value, both have their own advantages.

Are turnips good for those with diabetes?

Yes. Turnips are antidiabetic and can help lower blood sugar levels.

Are turnips good for lowering cholesterol?

是。萝卜调节脂质或脂肪的代谢。对大鼠的初步研究表明它们可以降低胆固醇水平。

萝卜会产生气体吗？

萝卜是十字花科蔬菜，并且含有可能引起肠胃胀气和腹胀的化合物。

萝卜被视为淀粉类蔬菜吗？

萝卜含有很少的淀粉。因此，它们不被视为淀粉类蔬菜。

萝卜对肾结石好吗？

萝卜具有肾脏保护作用。但是，有些人认为它们可能会引起肾结石。信息混杂。咨询您的医生。

38个来源

Stylecraze有严格的采购准则，并依赖经过同行评审的研究，学术研究机构和医学协会。我们避免使用三级引用。您可以阅读我们的编辑政策，进一步了解我们如何确保内容的准确性和最新性。

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