Swede, also known as rutabaga falls under the category of Brassica genus plants. The members of this plant are known as cruciferous vegetables. It looks like a turnip hence called Swedish turnip at times. It is brownish-white in color and a common staple of northern Europe. In Europe, it is called swede vegetable.
This vegetable is very rich in nutrients and contains a good amount of antioxidants.
We will now discuss some of its health and nutrition benefits in the following article.
1. Swede vegetable is low in calories and very nutritious;
Needless to say, the swede vegetable is very rich in nutrients. I will tell you the amounts of nutrition a medium-sized swede vegetable provides.
Fiber-0.5gm
Calories-143
Vitamin C-107% of the DV
Carbs-33gms
Protein-4gms
Magnessium-18% of the DV
Potassium-35% of the DV
Vitamin E-7% of the DV
Calcium-17% of the DV
Swede vegetable is undoubtedly one of the best sources of calcium, magnesium, potassium, and vitamins c and e. The slight amount of B vitamin within the vegetable helps in metabolism, DNA replication, and protein synthesis.2. Antioxidants are high in swede vegetables;
Swede vegetable is one of the best sources of antioxidants. In the previous portion of the article, I mentioned the vitamins it contains. Vitamin c is considered to be the best antioxidant to neutralize free radicals. Free radicals are harmful compounds that damage cells. Vitamin c also keeps your immune health well. You will also get the fat-soluble vitamin e within swede vegetables. This helps to fight cell damage and maintain a healthy cell membrane. Both vitamins complement each other. When there is a shortage of one, the other helps regenerate it.
Glucose is also found in swede vegetables. It helps reduce inflammation and heart diseases, cholesterol, and breast cancer.
3. Swede vegetable prevents premature aging;
If you consume a diet with high antioxidants, you won’t catch premature aging. Your diet and environment can cause premature aging. So it is better to consume the proper amount of antioxidants to prevent that. Vitamin c is considered to be the best antioxidant to neutralize free radicals. Free radicals are harmful compounds that damage the skin. The synthesis of collagen keeps your skin strong. Ultra violate ray usually damages the collagen in your skin. It is also vitamin c that protects it.
4. Swede vegetable helps to maintain bowel health;
Swede vegetable is rich in fiber and we all know that fiber keeps our bowel health fine. It gives 36% of the recommended amount of fiber each day. The insoluble fiber creates the bulk of the stool and eats healthy bacteria. Try to consume a diet high in fiber to get many more health benefits. It reduces the risk of colorectal cancer, type 2 diabetes, and heart disease.
5. Swede vegetables may help in losing weight;
Since this vegetable is rich in fiber, it takes longer to digest which keeps you feeling full longer as well. This is how it prevents overeating. It also has a greater diversity of gut bacteria which also helps prevent long-term weight gain.
Swede vegetable is also a low-calorie food. That’s what helps prevent weight gain.
6. Potassium is high in swede vegetables;
Swede vegetable is a rich source of potassium. It keeps your heart health good. A medium swede vegetable provides 1180mg of potassium which is 35% of our daily potassium consumption.
It also keeps our nerves and muscles well. Sodium regulation is also covered up if you consume this vegetable as a part of your diet.
7. Swede vegetables can be easily added to your diet;
This is an easily available vegetable in the market. You’ll get it throughout the year. You can either consume them raw or can cook various dishes. It is very much similar to potatoes. You have to peel the skin and then cook it as you wish. The flavor of swede vegetables is sweet and has a hint of slight bitterness.
Summary;
Swede vegetable is undoubtedly one of the best sources of calcium, magnesium, potassium, and vitamins c, and e. The slight amount of B vitamin within the vegetable helps in metabolism, DNA replication, and protein synthesis. Swede vegetable is rich in fiber and we all know that fiber keeps our bowel health fine. It gives 36% of the recommended amount of fiber each day. It also has a greater diversity of gut bacteria which also helps prevent long-term weight gain.
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