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Health Benefits of Rutabaga, Nutrition Facts

by Sarah Syakira

Health benefits of rutabaga – Rutabaga is a vegetable that contains many nutrients for health. Rutabaga is included in a cabbage’s family, mentioned that he was crucifers. However, rutabaga also contains many nutrients as other vegetables in his family such as cabbage, broccoli, and Brussels sprouts. This super vegetable contains nutrients that can fight cancer.

Rutabaga has a tuber that similar to the radish, so many people think that he is horseradish. In this situation, also raises a lot of speculation that this vegetable is the result of a crossbreed between wild cabbage with horseradish. Rutabaga is also known as the Swedish turnip, yellow turnip, and is also famous for its sweet flavor and crumbly. Not only bulbs that utilized but rutabaga leaves also contain many essential nutrients for health. Here we see the content of nutrients in the rutabaga.

Also See: Nutrition value of mushrooms

Nutrition Facts of Rutabaga

The table below shows us about nutrition in 1 cup of Rutabaga
Total Weight of Rutabaga (cubed): 170 g

Nutrients Amount
Basic Components
Ash 1.5 g
Protein 2.2 g
Water 151 g
Calories From Carbohydrate 57.1
Calories From Fat 3.1
Calories From Protein 6.1
Total Calories 66.3
Dietary Fiber 3.1 g
Sugars 10.2 g
Total Carbohydrate 14.9 g
Fats & Fatty Acids
Polyunsaturated Fat 0.2 g
Total Fat 0.4 g
Total Omega-3 Fatty Acids 96.9 mg
Total Omega-6 Fatty Acids 64.6 mg
Choline 25.8 mg
Folate 25.5 mg
Niacin 1.2 mg
Pantothenic Acid 0.3 mg
Riboflavin 0.1 mg
Thiamin 0.1 mg
Vitamin A 3.4 IU
Vitamin B6 0.2 mg
Vitamin C 32 mg
Vitamin E 0.5 mg
Vitamin K 0.5 mcg
Calcium 81.6 mg
Copper 0.1 mg
Iron 0.9 mg
Magnesium 39.1 mg
Manganese 0.3 mg
Phosphorus 95.2 mg
Potassium 554 mg
Selenium 1.2 mcg
Sodium 34 mg
Zinc 0.6 mg

Ok, after we know the facts of nutrition in this cruciferous veggie now we see some health benefits of rutabaga to us.

Health Benefits of Rutabaga Veggie

1. Prevent Cancer
Rutabaga for health benefits is extraordinary when anti-cancer found in these vegetables. These vegetables are the result of crosses which offers plenty of nutrition for good health. Rutabaga is a phytochemical that is useful in eliminating carcinogens in the body could even help the liver in removing harmful toxins.

One of the important compounds in the rutabaga is glucosinolates. It is useful for preventing the development of tumor cells. Besides rutabaga also contains many beneficial antioxidants high to avoid damage to cells and DNA.

2. High in antioxidants
Rutabaga in one serving contains 50% DV of vitamin C. This indicates that the rutabaga has many antioxidants. Vitamin C is one type of antioxidant that is providing defense against diseases that might attack the body. Just like other cruciferous vegetables, rutabaga also contains carotenoids which have benefits as a promoter for antioxidant activity.

3. High in potassium
The health benefits of Rutabaga not separate from the potassium content. In one portion of rutabaga contains 6% potassium. Potassium is a mineral that is useful for forming bone strength, produce energy, keep the heart healthy and still able to keep your metabolism working properly.

4. Keep your digestive health
Rutabaga is a source of natural fiber. So, rutabaga for health benefits is accomplished by keeping the digestive tract healthy by removing all remaining food in the intestine. The content of glucosinolates in the rutabaga assist the process of bacteria in the stomach and enhance the creation of bile.

5. High-fiber
Rutabaga is an imperative source of dietary fiber in the digestive process. In one serving of Rutabaga contains 12% of fiber. The presence of fiber is imperative for intestinal health, digestion and keep the body’s metabolism.

Also read: Choose fiber-rich fruit for fasting

6. Lose weight
This health benefit is one of admirable of rutabaga veggie benefits. Many people worked to drain the fat and lose weight but never succeeded. Now it’s time you tried this vegetable. Rutabaga is a low-calorie vegetable that resists the formation of fat. High fiber content also helps in reducing body fat. Fiber works by binding fat in the abdomen and removing the waste together.

7. High zinc
Furthermore, health benefits of Rutabaga are encouraged the body to produce the enzyme. Zinc is the primary mineral in the formation of various enzymes in the body. Each 1 cup rutabaga provides 0.48 milligrams of zinc, 6% of the RDI for women, or 4% for men, this data according to research conducted by “Linus Pauling Institute”.

8. Reduce the risk of stroke and heart
Benefits rutabaga to lower the risk of stroke is due to the high content of potassium. Potassium is not only to prevent the risk of stroke but also useful for controlling blood pressure and water levels in the body.

More: 10 Spices for heart disease

9. Reduce the wheezing of asthma patients
Rutabaga contains vitamin C, which plays a role in reducing wheezing in patients with asthma. While the lack of vitamin C can cause various skin diseases such as scabies that change the color of the skin, easy bruising, and others.

10. Prevent constipation
Rutabaga health benefits for constipation. Consuming these vegetables on a regular basis can prevent constipation since the high fiber content will facilitate the movement of waste in the gut. However, these foods can increase the frequency of flatulence.

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