Rutabaga might be one of the less popular root crops out there, but it’s no less nutritious than beetroots, turnips, parsnips and the like.

The rutabaga (Brassica napobrassica) is considered to be a cross between a cabbage and a turnip, and at first glance, it does seem to be so. It is also often mistaken for beetroot due to similarities between the two in terms of shape and color.

Health benefits of rutabagas

Despite its shared characteristics with other more popular vegetables, the rutabaga boasts its own unique set of science-backed health benefits. Take a look at some of them:

Contains essential nutrients

Rutabagas boast an incredible nutrition profile. One 100 g serving of raw rutabagas contains the following:

1. Calories: 37
2. Protein: 1.08 g
3. Fiber: 2.3 g
4. Calcium: 43 mg
5. Iron: 0.44 mg
6. Magnesium: 20 mg
7. Phosphorus: 53 mg
8. Potassium: 305 mg
9. Zinc: 0.24 mg
10. Manganese: 0.13 mg
11. Vitamin C: 25 mg
12. Choline: 14.1 mg
13. Vitamin E: 0.2 mg

Regulates blood pressure

Rutabagas contain considerable amounts of potassium, an essential mineral for blood pressure regulation. Potassium, in particular, dilates blood vessels to allow for better circulation. This helps reduce the risk of complications due to high blood pressure including heart attack and stroke.

Supports bone health

Rutabagas also possess high amounts of bone-building nutrients including zinc, calcium, magnesium, manganese and phosphorus. Together, these minerals protect against brittle bones and bone loss later in life.

Promotes digestion

Like most root crops and cruciferous vegetables, rutabagas are a great source of fiber, a macronutrient that helps soften stool. Fiber also promotes the proliferation of good gut bacteria that protect the gastrointestinal tract from problems like constipation, diarrhea, bloating, peptic ulcers and colon cancer.

Supports cell growth and development

Rutabagas are one of the few plant-based sources of protein, an essential macronutrient for the growth and development of new cells. Protein also has roles in wound healing, muscle contraction and reproduction.

Enhances immune functions

Rutabagas are rich in immune-boosting nutrients like zinc, magnesium and vitamins C and E. As such, eating rutabagas can help boost immune functions and strengthen immune response to disease-causing pathogens. Rutabagas are also high in compounds called glucosinolates that help inhibit inflammation.

Reduces the risk of cancer

Glucosinolates are also hailed for their potent cancer-fighting abilities. In particular, glucosinolates are most effective against hormone-sensitive cancers like breast and prostate cancer.

Assists in weight loss

Eating rutabagas as part of a balanced diet might just lead to weight loss. The fiber-rich root crop helps sustain feelings of fullness for longer periods, thus discouraging snacking in between meals and indulging in cravings.

Supports cognitive health

Rutabaga’s high potassium content supports different aspects of human health including brain health, cell growth, tissue regeneration and bone development. In addition, potassium also supports muscle contraction and overall muscular function.

Supports overall health

Zinc is an essential mineral that supports multiple enzymatic functions. Enzymes are biological molecules (often proteins) that support a wide range of important processes inside our bodies, such as digestion and metabolism.

Helps reduce signs of aging

Starting to notice signs of aging? Consider eating more rutabagas. This root crop uses its high amounts of vitamins C and E to reduce the appearance of wrinkles, fine lines and dark spots. Vitamin C, in particular, stimulates the production of collagen, the protein that provides structural support to skin and hair cells.

The rutabaga is perhaps one of the most underrated vegetables out there, owing to the fact that its other crop relatives are a lot more popular. But make no mistake: packed with fiber, minerals and other essential nutrients, rutabaga is quite the nutritional powerhouse. Eat it as part of a balanced diet to make the most out of its numerous health benefits.

Sources:

NaturalFoodSeries.com

OrganicFacts.net