RUTABAGA HEALTH BENEFITS AND MINERALS

Posted in YAM HEALTH BENEFITS AND MINERALS

Name                         :           Rutabaga

Scientific Name      :           Brassica napus var. napobrassica

HEALTH BENEFITS:

Rutabagas are a nutritious, inexpensive and easy to prepare veggie that are great staple for any family or student diet. It provides health benefits because of their important nutrient content. Listed here are some health advantages of rutabaga:

1. Helps Prevent Cancer

Rutabagas consist of higher amount of antioxidant compounds that are potential natural cancer treatment. Glucosinolates are sulfur-containing compounds that have been shown to reduce the growth of cancer. Several researches have proven that brassica vegetables are protective against cancers of the lungs and alimentary tract.

Risk of developing cancer increases with age; however it may occur at any age. High fat diet is one of the most common reasons for developing prostate cancer whereas cruciferous vegetables like rutabaga, cabbage, kohlrabi, Brussels sprouts, watercress and mustard greens are the best options for reducing the risk of prostate cancer.

2. Diabetes and Weight Loss

However rutabagas plays role of potatoes in several food items, they don’t have much carbohydrates, which break down into simple sugars, possibly wreaking havoc on glucose and insulin levels in the body. Therefore, rutabagas are often turned to as an alternative to potatoes for diabetic patients and those who want to cut back on the carbs. The vegetable essentially help to prevent the onset of Type 2 diabetes. While there are just about 20% less carbohydrates in equal portions of rutabagas than in potatoes, the additional nutritional value makes rutabagas a much wiser and more delicious choice!

3. Metabolic Function

Rutabagas are one of the great options for many vegetarians, as it provides a complete protein, something that most vegetarians struggle to acquire when they don’t consume meat. Proteins and amino acids are actually the building blocks of new cells and are essential to encourage proper development, growth, healing, reproduction, muscle contraction, and dozens of other important bodily processes.

4. Improves Digestion

Just like other cruciferous vegetables, rutabagas are naturally very high in fiber. One cup rutabaga has over 8.42% of your daily fiber requirement, making it one of the most dense high-fiber foods.  Dietary fiber improves digestion by bulking up the stool and encouraging elimination, so rutabagas can provide natural constipation relief. Research in the World Journal of Gastroenterology showed that dietary fiber intake can obviously increase stool frequency in patients with constipation.

Several researches suggest that getting more fiber in your diet may play a role in the treatment of conditions such as gastrointestinal disease, stroke, hemorrhoids, high cholesterol, diabetes, heart disease and some forms of cancer. Rutabaga’s powerful punch of dietary fiber makes it a smart choice for your overall well-being.

5. Strong Bones

Rutabagas are the storeroom of several important minerals, like zinc, calcium, magnesium, manganese, and phosphorous, all of which play an important role in creation and maintenance of bone tissue. Osteoporosis affects millions of people around the world, and keeping your bones healthy and strong as you get older will help to avoid this common age-related disorder.

6. Rich in Potassium

Rutabaga is a common root vegetable that are good sources of potassium. Potassium is an important mineral for the proper function of all cells, tissues and organs in the human body. It’s also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium and magnesium.

For proper functioning of the heart, potassium is crucial and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function. People who consume potassium in their diets have a lower risk of stroke, especially ischemic stroke. Rutabagas consist of 427 mg of potassium which is 9.09% of the daily recommended value.

7. Enzymatic Function

Zinc present in rutabaga is a key component of many enzymatic functions throughout the body, without which our bodily processes become inefficient, resulting in more dangerous health concerns. The moderate amounts of zinc found in rutabagas are highly praised for this reason. Rutabagas consist of 0.34 mg of zinc which is 3.09% of the daily recommended value and is normally recommended to include it in your regular diet.

8. Boosts the Immune System

Rutabagas consist of considerable amount of Vitamin C which is extremely important for many bodily processes, like stimulation of the immune system to produce white blood cells, which fight against bacteria and infection. Vitamin c helps to improve the outcome of pneumonia, malaria and diarrhea infections. Overall, vitamin C plays an important role in immune function and the modulation of resistance to infectious agents, reducing the risk, severity and duration of infectious diseases.

By increasing your intake of rutabagas, you can improve your vitamin C levels — so make sure they’re part of your vegetable arsenal when cold and flu season comes around!

9. Blood Pressure and Cardiovascular Health

Rutabaga consists of impressive amount of potassium which helps to lower blood pressure by reducing the stress and contraction of blood vessels. This allows for easier passage of blood, increased oxygenation to vital organs and systems, and a lower chance of clotting. Combine potassium with the fiber content in rutabagas, which helps to reduce cholesterol levels, and you have a reliable way to prevent atherosclerosis, effectively lowering your risk of heart attacks and strokes.

10. Can Improve Your Mood

Rutabagas consists of impressive amount of  vitamin B6 which is involved in hormone production in the brain, it’s supposed to be effective in treating mood disorders and certain brain diseases that can develop as a result of deficiencies in neurotransmitter function. Research suggests that patients taking vitamin B6 supplements can help to lift their mood, to experience less pain, and to avoid having a lack of energy and concentration, too.

MINERALS:

Serving Size: 1 Cup, 140 g

Calories 52 Kcal

Calories from Fat 1.98 Kcal

PROXIMITY

AMOUNT

% DV

Water

125.2 g

N/D

Energy

52 Kcal

N/D

Energy

220 kJ

N/D

Protein

1.51 g

3.02%

Total Fat (lipid)

0.22 g

0.63%

Ash

0.99 g

N/D

Carbohydrate

12.07 g

9.28%

Total dietary Fiber

3.2 g

8.42%

Total Sugars

6.24 g

N/D

Sucrose

0.74 g

N/D

Glucose (dextrose)

3.22 g

N/D

Fructose

2.25 g

N/D

Maltose

0.03 g

N/D

Starch

0.56 g

N/D

MINERALS

Calcium, Ca

60 mg

6.00%

Iron, Fe

0.62 mg

7.75%

Magnesium, Mg

28 mg

6.67%

Phosphorus, P

74 mg

10.57%

Potassium, K

427 mg

9.09%

Sodium, Na

17 mg

1.13%

Zinc, Zn

0.34 mg

3.09%

Copper, Cu

0.045 mg

5.00%

Manganese, Mn

0.183 mg

7.96%

Selenium, Se

1 µg

1.82%

VITAMINS

WATER SOLUBLE VITAMINS

Vitamin B1 (Thiamin)

0.126 mg

10.50%

Vitamin B2 (Riboflavin)

0.056 mg

4.31%

Vitamin B3 (Niacin)

0.98 mg

6.13%

Vitamin B5 (Pantothenic acid)

0.224 mg

4.48%

Vitamin B6 (Pyridoxine)

0.14 mg

10.77%

Vitamin B9 (Folate)

29 µg

7.25%

Folate, food

29 µg

N/D

Folate, DEF

29 µg

N/D

Choline

19.7 mg

3.58%

Vitamin C (Ascorbic acid)

35 mg

38.89%

FAT SOLUBLE VITAMINS

Vitamin A, IU

3 IU

N/D

Beta Carotene

1 µg

N/D

Beta Cryptoxanthin

1 µg

N/D

Lycopene

20 µg

0.40%

Lutein + zeaxanthin

27 µg

N/D

Vitamin E (alpha-tocopherol)

0.42 mg

2.80%

Vitamin K (phylloquinone)

0.4 µg

0.33%

LIPIDS

Fatty acids, total saturated

0.038 g

N/D

Palmitic acid 16:00 (Hexadecanoic acid)

0.034 g

N/D

Stearic acid 18:00 (Octadecanoic acid)

0.004 g

N/D

Fatty acids, total monounsaturated

0.035 g

N/D

Oleic acid 18:1 (octadecenoic acid)

0.035 g

N/D

Fatty acids, total polyunsaturated

0.123 g

N/D

Linoleic acid 18:2 (octadecadienoic acid)

0.049 g

N/D

Linolenic acid 18:3 (Octadecatrienoic acid)

0.074 g

N/D

OTHERS

FLAVONES

Apigenin

5.4 mg

N/D

FLAVONOLS

Isorhamnetin

0 mg

N/D

Kaempferol

0.4 mg

N/D

Myricetin

3 mg

N/D

Quercetin

0.1 mg

N/D*

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