Prairie Turnips, boiled (Northern Plains Indians)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
18
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 17 (93.0%) |
| Protein | 0.9 (5.1%) |
| Fat | 0.4 (2.2%) |
| Total | 18 (100%) |
Serving: 1 bulb [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 9.5 (67.7%) |
| Carbohydrate | 4.2 (30.0%) |
| Protein | 0.2 (1.6%) |
| Ash | 0.05 (0.4%) |
| Fat | 0.04 (0.3%) |
| Total | 14 (100%) |
Serving: 1 bulb [14g]
Benefits
-
High in fiber which aids digestion and promotes regularity
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Rich in vitamin C which supports immune function and collagen production
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Contain antioxidants that protect cells from damage
-
Good source of manganese which is important for bone health and metabolism
-
Provide minerals like potassium which regulate fluid balance and blood pressure
Risks
-
High in carbohydrates which can lead to weight gain if consumed in large quantities
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Contains oxalates which can interfere with absorption of calcium and lead to formation of kidney stones in susceptible individuals
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May cause digestive issues like gas and bloating in some people due to presence of raffinose, a type of complex sugar
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Not a complete source of protein as it is low in some essential amino acids like lysine
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May contain traces of harmful contaminants like heavy metals depending on soil conditions where grown
Additional Information
Prairie turnips, boiled, are a traditional food source primarily consumed by the Northern Plains Indians. These small tubers offer several nutritional benefits, making them a valuable addition to a balanced diet. However, it is essential to consider potential risks associated with their consumption.
Nutritional Benefits:
1. High in Fiber: Prairie turnips are an excellent source of dietary fiber. Fiber plays a crucial role in maintaining healthy digestion by promoting regular bowel movements, preventing constipation, and supporting gut health.
2. Low in Calories: Boiled prairie turnips are relatively low in calories, making them a suitable option for individuals aiming to manage their weight. Incorporating these tubers into a calorie-controlled diet can help create a feeling of fullness without adding excessive calories.
3. Rich in Vitamins and Minerals: Prairie turnips are a good source of essential vitamins and minerals. They contain significant amounts of vitamin C, which supports immune function, iron absorption, and collagen production. Additionally, these tubers provide minerals like potassium, magnesium, and manganese, which are vital for various physiological processes in the body.
4. Antioxidant Properties: These turnips possess antioxidant compounds that help protect the body against oxidative stress and inflammation. Antioxidants play a crucial role in reducing the risk of chronic diseases, such as heart disease and certain types of cancer.
5. Sustainable Food Source: Prairie turnips are native to the Northern Plains region and have been a staple food for Indigenous communities for centuries. They grow naturally and require minimal resources, making them a sustainable food source that promotes environmental preservation.
Risks:
1. Oxalate Content: Prairie turnips, like many root vegetables, contain oxalates. Oxalates can contribute to the formation of kidney stones in susceptible individuals. However, the risk can be minimized by consuming them in moderation and ensuring adequate hydration.
2. Limited Nutrient Profile: While prairie turnips offer several nutritional benefits, they may not provide a complete range of essential nutrients required for optimal health. Therefore, it is crucial to incorporate a variety of nutrient-dense foods into the diet to ensure all nutritional needs are met.
3. Preparation Methods: Boiling prairie turnips is a common cooking method; however, excessive boiling can lead to nutrient loss. To retain the maximum nutritional value, it is recommended to boil them for a short duration and avoid discarding the cooking water, which may contain water-soluble vitamins and minerals.
4. Allergies and Sensitivities: Although rare, some individuals may be allergic or sensitive to prairie turnips. It is important to be aware of any adverse reactions and seek medical advice if necessary.
In conclusion, prairie turnips, boiled, offer several nutritional benefits as a high-fiber, low-calorie food source rich in vitamins, minerals, and antioxidants. However, it is crucial to consider potential risks such as oxalate content, limited nutrient profile, preparation methods, and individual allergies or sensitivities. As with any food, moderation and a varied diet are key to obtaining optimal nutrition.