Parsnips are a lesser known root vegetable, like carrots and potatoes, which often is overlooked in the supermarket. However, parsnips are not only delicious, but have been recognized for their numerous health benefits. Let’s take a closer look at the some of the benefits of parsnips and why you should consider including them in your balanced diet.
Nutritional Content Of Parsnips
Parsnips are a good source of fiber, vitamins, minerals, and other nutrients that are essential for a healthy diet. This table that lists the nutritional content of parsnips, including vitamins and minerals, along with the percentage of the recommended daily allowances (RDA) based on a 2,000 calorie diet:
| Nutrient | Amount per 100 g | % RDA |
|---|---|---|
| Fiber | 3 g | 12% |
| Vitamin C | 12.9 mg | 17% |
| Folate | 77 µg | 19% |
| Potassium | 460 mg | 10% |
| Calcium | 54 mg | 5% |
| Vitamin K | 23.4 µg | 26% |
| Manganese | 0.3 mg | 15% |
| Magnesium | 37 mg | 9% |
Note: This table provides a general overview of the nutritional content of parsnips. Individual nutrient needs may vary based on age, gender, and other factors. It is always best to consult with a healthcare professional to determine your specific nutrient needs.
Benefits of Parsnips
High Fiber
One of the main health benefits of parsnips is their fiber content. Fiber is important for maintaining a healthy digestive system, as it helps to prevent constipation by adding fiber bulk. This, in turn, makes it easier to pass through the digestive system. A 100g serving of parsnips provides about 12% of the recommended daily intake of fiber, making it an excellent source of this important nutrient. Furthermore, fiber can help to regulate blood sugar levels, which can be beneficial for people with diabetes or other blood sugar-related conditions.
High in Antioxidants
Parsnips are a rich source of antioxidants, which are compounds that help to protect the body from damage caused by free radicals. Antioxidants help to reduce inflammation, lower the risk of chronic diseases, and promote overall health. Parsnips contain several key antioxidants, including vitamin C and carotenoids. These antioxidants help to protect the skin, eyes, and other important organs from oxidative stress and damage.
Vitamins and Minerals Potentially Supporting Heart Health, Bone Health and the Immune System
Vitamin C:Â A 100g serving of parsnips provides about 17% of the recommended daily intake of vitamin C, making it a good source of this vitamin.
Folate: This B-vitamin is essential for healthy cell growth and development, and is important for pregnant women, as it is believed to potentially reduce the incidence of birth defects. A 100g serving of parsnips provides about 19% of the recommended daily intake of folate, making it a good source of this nutrient.
Potassium:Â This mineral is important for maintaining healthy blood pressure levels. Potassium helps to regulate fluid levels in the body, and can help to reduce the risk of heart disease and stroke. A 100g serving of parsnips provides about 10% of the recommended daily intake of potassium.
Calcium: Calcium of course contributes to maintaining strong bones, and is particularly important for children and older adults, who are at a higher risk of osteoporosis. A 100g serving of parsnips provides about 5% of the recommended daily intake of calcium.
Vitamin K: Vitamin K helps to regulate blood clotting, and can help to reduce the risk of bleeding and bruising. A 100g serving of parsnips provides about 26% of the recommended daily intake of vitamin K.
Recipe Ideas Incorporating Parsnips
Here are a few ideas for dishes to try out with parsnips in them:
Parsnip and Carrot Soup: Simmer parsnips and carrots in vegetable broth, blend until smooth, and season with spices like cumin or coriander. Serve hot with a dollop of yogurt or a sprinkle of fresh herbs.
Parsnip and Apple Slaw: Julienne parsnips and apples, then toss them with a dressing made from plain no-fat yogurt, apple cider vinegar, honey, and Dijon mustard. Add some toasted walnuts or dried cranberries for extra texture.
Honey-Roasted Parsnips: Toss parsnip wedges with honey, olive oil, pepper, and optionally salt. Roast in the oven until golden brown and caramelized. Sprinkle with chopped parsley or thyme before serving.
Parsnip and Potato Mash: Boil parsnips and potatoes until tender, then mash them together with skim milk, and pepper, and optionally salt. Add grated Parmesan cheese for extra flavor.
Parsnip and Sage Stuffing: Combine cubed parsnips, bread cubes, sautéed onions, celery, and fresh sage. Moisten with vegetable or chicken broth, then bake until crispy and golden on top.
Parsnip and Ginger Stir-Fry: Stir-fry sliced parsnips, bell peppers, and snow peas in a hot wok with grated ginger, garlic, and soy sauce. Serve over steamed rice or noodles.
Parsnip and Mushroom Risotto: Sauté sliced mushrooms and diced parsnips until golden brown. Stir in Arborio rice, white wine, and vegetable broth, cooking until the rice is creamy and tender. Finish with grated Parmesan cheese and chopped fresh herbs.
Parsnip and Chickpea Curry: Sauté diced parsnips, onions, and garlic with curry powder and cumin. Add canned or cooked chickpeas, diced tomatoes, and coconut milk. Simmer until the flavors meld together, then serve with basmati rice or naan bread.
Disadvantages of Parsnips
We like to list advantages and disadvantages of the various foods we cover, but really with parsnips, it is hard to find significant disadvantages. Here are a few:
High glycemic index compared to other vegetables: The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Parsnips have a higher GI than many other vegetables. This may be a concern for people with diabetes or other conditions that require them to manage their blood sugar levels.
Potential Allergy: Parsnips are a member of the same family as carrots and celery, and some people may be allergic to this family of vegetables. Symptoms of a parsnip allergy can include itching, hives, and difficulty breathing. You should consult a physician if you have an allergic reaction to any food.
Can be tough: Parsnips can sometimes be tough and fibrous, which can make them difficult to chew and digest. Cooking them until they are soft can help make them more tender and easier to digest.
May contain furanocoumarins: Parsnips contain some toxic compounds, such as furanocoumarins, which can cause skin irritation and make the skin more sensitive to sunlight. These compounds are typically found in higher levels in wild parsnips, and are less of a concern in commercially grown varieties.
All in all, parsnips are a root vegetable that offers a range of health benefits. Whether you are looking to promote digestive health, support a healthy heart, maintain strong bones, or boost your immune system, parsnips are a good vegetable to include in your diet. So next time you are at the supermarket, think about trying some parsnips, in addition to carrots!