Turnip (Shaljam): Benefits, Nutrition, Remedies and Precautions

Introduction

Turnip is one of the most valuable root vegetables in traditional and Unani medicine. Known for centuries as a natural body-strengthening food, it provides warmth, stamina, and protection from cold-season illnesses. Rich in antioxidants, vitamins, and minerals, it supports the heart, liver, kidneys, and reproductive system while promoting overall vitality.

Scientific Name: Brassica rapa
Family: Brassicaceae (Mustard family)
Common Names: Turnip, Neep, Shaljam

Nutritional Composition (per 100g)

• Vitamin C: 21 mg
• Potassium: 191 mg
• Calcium: 30 mg
• Magnesium: 11 mg
• Iron: 0.3 mg
• Folate: 15 µg
• Fiber: 2 g
• Calories: 28 kcal

Turnip is naturally rich in glucosinolates, anthocyanins, and flavonoids, which are powerful anti-inflammatory and detoxifying agents.

Medicinal Benefits

1. Boosts Immunity – Strengthens the body’s defense against infections.
2. Supports Heart Health – Reduces cholesterol and improves circulation.
3. Cleanses Liver – Flushes toxins and stimulates bile production.
4. Strengthens Kidneys – Helps remove uric acid and supports detoxification.
5. Improves Digestion – Regulates bowel movement and relieves constipation.
6. Relieves Joint Pain – Reduces swelling, stiffness, and arthritis pain.
7. Purifies Blood – Clears skin and improves complexion.
8. Enhances Male Fertility – Boosts stamina, libido, and reproductive strength.
9. Improves Respiratory Health – Relieves cough, asthma, and chest congestion.
10. Regulates Blood Pressure – The potassium content relaxes arteries.
11. Balances Hormones – Helps regulate menstrual cycles and female health.
12. Calms Nerves – Relieves anxiety and improves sleep quality.
13. Supports Bone Health – Provides calcium and magnesium for bone strength.
14. Fights Cancer – Glucosinolates protect against colon and lung cancer.
15. Aids in Weight Loss – Low in calories, high in fiber, and promotes satiety.

Traditional Remedies of Turnip

1. Cough and Asthma Relief:
Boil 2 sliced turnips in 1 cup of water until half remains. Add 1 teaspoon of honey. Drink twice daily for cough, bronchitis, and asthma.

2. Power and Vitality Tonic:
Boil chopped turnip in milk. Add 4 crushed almonds and 1 teaspoon honey. Take warm at night for 40 days to improve stamina and fertility.

3. Liver Cleanser:
Boil turnip with beetroot and drink one cup daily. Cleanses the liver and promotes bile secretion.

4. Kidney Cleanse:
Drink boiled turnip water with a pinch of black salt every morning. It helps flush toxins and uric acid from the kidneys.

5. Constipation Remedy:
Eat cooked turnip with olive oil and black pepper. It softens stool and improves digestion naturally.

6. Heart Strengthener:
Eat boiled turnip mixed with garlic and olive oil. Improves heart function and circulation.

7. Joint Pain and Arthritis:
Mash boiled turnip and mix with mustard oil. Apply warm on affected joints for 15 minutes daily.

8. Cold and Flu for Children:
Bake a turnip, extract its juice, mix with honey. Give one spoon twice daily to clear phlegm and ease cough.

9. Female Hormonal Support:
Boil turnip with fennel seeds and jaggery. Drink one cup warm daily to regulate menstruation.

10. Blood Purification and Skin Health:
Drink half a glass of fresh turnip juice daily on an empty stomach. Cleanses blood and improves facial glow.

11. Diabetes Support:
Eat steamed turnip without sugar or honey. Regulates blood glucose and provides fiber.

12. Respiratory Strength:
Mix turnip juice with tulsi (holy basil) and honey. Relieves asthma, cough, and nasal congestion.

13. Eye Weakness:
Eat boiled turnip and carrot daily. Improves eyesight and strengthens optic nerves.

14. Calming Sleep Drink:
Boil turnip in milk and drink before bed. Relieves anxiety and promotes deep sleep.

15. Male Fertility and Sperm Health:
Mix boiled turnip with dates and honey. Take one tablespoon morning and night to enhance reproductive strength.

Scientific Research

Modern research confirms that turnip contains glucosinolates and polyphenols which reduce inflammation, oxidative stress, and cholesterol levels.
A 2022 Journal of Food Science study proved that turnip extracts improve liver enzyme activity and detoxification.

Precautions

1. Avoid excessive raw turnip if suffering from thyroid disorders.
2. Diabetic patients should not add sugar or jaggery.
3. May cause bloating or gas if eaten in large quantity.
4. Should be avoided in severe stomach ulcers.

Conclusion

Turnip is not just a vegetable — it is a complete natural tonic for the winter season. It strengthens the immune system, enhances fertility, supports the heart, liver, and kidneys, and cleanses the body from within. Regular and moderate use keeps the body strong, active, and disease-free.

FAQs About Turnips

External References

• Healthline — Turnip: Nutrition, Benefits, and Uses
• NCBI — Glucosinolates and Health Benefits of Turnip