Prairie Turnips, raw (Northern Plains Indians)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
20
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 | 18 (91.4%) |
| Protein | 1.3 (6.7%) |
| Fat | 0.4 (2.1%) |
| Total | 20 (100%) |
Serving: 1 bulb peeled [13g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 7.6 (60.7%) |
| Carbohydrate | 4.5 (35.7%) |
| Protein | 0.3 (2.6%) |
| Ash | 0.08 (0.7%) |
| Fat | 0.05 (0.4%) |
| Total | 13 (100%) |
Serving: 1 bulb peeled [13g]
Benefits
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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
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Provide minerals like potassium and manganese important for nerve function and bone health
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Low in calories making them a nutritious addition to support weight control
Risks
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High in carbohydrates which can cause blood sugar spikes
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Contains oxalates which can inhibit absorption of certain minerals like calcium and magnesium if consumed in large amounts
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May cause digestive issues like gas and bloating in some people if large amounts are consumed
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Contains antinutrients like phytic acid which can reduce absorption of iron and zinc
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Not a complete protein and low in certain essential amino acids so should be combined with other protein sources for optimal nutrition
Additional Information
Prairie turnips, also known as Indian breadroot or Psoralea esculenta, were a staple food for the Northern Plains Indians, particularly the Lakota, Dakota, and Nakota tribes. These turnips are tuberous roots that grow in the prairie regions of North America. They have several nutritional benefits and risks, which I will discuss in less than 500 words.
Nutritional Benefits:
1. High in Fiber: Prairie turnips are an excellent source of dietary fiber. Fiber aids in digestion, promotes bowel regularity, and helps control blood sugar levels. It also contributes to a feeling of fullness, which can support weight management.
2. Rich in Carbohydrates: These turnips are primarily composed of carbohydrates, making them a valuable energy source. Carbohydrates are essential for fueling the body and providing sustained energy throughout the day.
3. Low in Fat: Prairie turnips are naturally low in fat, making them a suitable choice for individuals looking to reduce their fat intake. A low-fat diet can help maintain a healthy weight and reduce the risk of heart disease.
4. Good Source of Micronutrients: Prairie turnips are rich in several essential micronutrients, including potassium, magnesium, and phosphorus. Potassium plays a vital role in maintaining proper heart and muscle function, while magnesium supports bone health and helps regulate blood pressure. Phosphorus is necessary for healthy bones and teeth, as well as energy production.
Nutritional Risks:
1. Limited Protein Content: Prairie turnips are relatively low in protein compared to other food sources. Protein is essential for building and repairing tissues, supporting immune function, and regulating various bodily processes. Individuals relying heavily on prairie turnips as a primary food source may need to ensure they are obtaining adequate protein from other dietary sources.
2. High in Natural Sugars: While carbohydrates are an important energy source, it is worth noting that prairie turnips contain natural sugars. Although these sugars are not refined or added, individuals with diabetes or those following a low-sugar diet should consume prairie turnips in moderation and consider their overall carbohydrate intake.
3. Potential Digestive Issues: Some individuals may experience digestive issues when consuming raw prairie turnips due to their high fiber content. These issues can include bloating, gas, or stomach discomfort. To minimize these risks, it is recommended to cook or process the turnips before consumption.
In conclusion, prairie turnips offer several nutritional benefits such as being high in fiber, a good source of carbohydrates, low in fat, and rich in essential micronutrients. However, they have limited protein content, contain natural sugars, and may cause digestive issues when consumed raw. Incorporating prairie turnips into a balanced diet can contribute to overall health and well-being, but it is crucial to consider individual dietary needs and potential risks associated with this food product.