Eat a colorful variety of fruits and vegetables every day!

Friday, July 04, 2014

Parsnip

Parsnips are native to Europe and Asia and were introduced to North America in the 17th century.

Health benefits of parsnips
  • Generally, parsnip contains more sugar than carrots, radish, turnips. It has calories (100 g provide 75 calories) comparable to that of some fruits like banana, and  grapes. Nonetheless, its sweet, juicy root is rich in several health-benefiting phyto-nutrients, vitamins, minerals, and fiber.
  • It is one of the excellent sources of soluble and insoluble dietary fiber. 100 g root provides 4.9 mg or 13% of fiber. Adequate fiber in the diet helps reduce blood cholesterol levels, obesity and constipation conditions.
  • As in carrots and other members of apiaceae family vegetables, parsnip too contains many poly-acetylene anti-oxidants such as falcarinol, falcarindiol, panaxydiol, and methyl-falcarindiol.
  • Several research studies from scientists at University of Newcastle at Tyne found that these compounds have anti-inflammatory, anti-fungal, and anti-cancer function and offer protection from colon cancer and acute lymphoblastic leukemia (ALL).
  • Fresh roots are also good in vitamin C; provide about 17 mg or 28% of RDA. Vitamin C is a powerful water-soluble anti-oxidant, easily available to us from natural sources. It helps the body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps protect from diseases and cancers by scavenging harmful free radicals from the body.
  • Further, the root is rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid as well as vitamin K and vitamin E.
  • In addition, it also has healthy levels of minerals like iron, calcium, copper, potassium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.
  1. Nutrition Facts
    Parsnips
    Amount Per 1 cup slices (133 g)
    Calories 100
  2. % Daily Value*
    Total Fat 0.4 g0%
    Saturated fat 0.1 g0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0.1 g
    Cholesterol 0 mg0%
    Sodium 13 mg0%
    Potassium 499 mg14%
    Total Carbohydrate 24 g8%
    Dietary fiber 6 g24%
    Sugar 6 g
    Protein 1.6 g3%
    Vitamin A0%Vitamin C37%
    Calcium4%Iron4%
    Vitamin D0%Vitamin B-65%
    Vitamin B-120%Magnesium9%
    *Percent Daily Values are based on a 2,000 calorie diet. 

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