Health benefits of parsnips: full of nutrients, contains many antioxidants / Why it helps to lose weight

Parsnips are an edible root vegetable known for their sweet, nutty flavor and many purported health benefits. Scientifically known as Parsnip sativa, they are cream in color and have a long, conical shape. Parsnips are closely related to carrots and parsley, but not just because of their shape: they also have a very similar nutritional profile, reports Health.com

parsnip it has been used for years in cooking and medicine, even being called zardak in Persian medicine. It’s packed with nutrients and contains many antioxidants that support various health pathways, including immune function, digestive health and weight loss efforts, G4Food says.

Rich in antioxidants

In addition to many other nutrients, parsnips are a powerful source of antioxidants. Antioxidants are health-promoting compounds that fight harmful free radicals in the body, which are known to contribute to many conditions. Oxidative stress, caused by free radicals, can contribute to many chronic and acute pathological processes in respiratory, cardiovascular, renal and biliary diseases. It can also contribute to neurodegenerative diseases and cancer.

Parsnips are an excellent source of vitamin C and vitamin E, which help improve immune function. Parsnips also contain furanocoumarins, flavonoids, and polyacetylenes linked to anti-inflammatory, antifungal, antimicrobial, and antidepressant properties.1

Supports digestive health

Parsnips are rich in soluble and insoluble fiber, supporting digestive regularity and a healthy gut microbiome. Soluble fiber has prebiotic effects, feeding the beneficial bacteria in the gut and improving the overall gut environment. They also draw water into the digestive tract to make bowel movements smoother. Insoluble fibers, on the other hand, add bulk to the stool. One cup of sliced ​​raw parsnips provides 6.5 grams of fiber, a significant portion of the recommended daily intake of fiber.

Studies have associated increased dietary fiber intake with a healthy gut microbiome, leading to a reduced presence of C-reactive proteins. A lower incidence of this inflammatory biomarker indicates a lower risk of chronic inflammatory diseases such as inflammatory bowel disease and cardiovascular disease.

Improves immune function

Parsnips can also support the immune system because they are rich in vitamin C. Vitamin C is an important micronutrient and a powerful antioxidant that promotes immune defense through its role in various cellular functions. One cup of sliced ​​raw parsnips provides 22.6 milligrams (mg) of vitamin C, 25% of the recommended daily value.

Parsnips are also rich in flavonoids such as quercetin and kaempferol. These phenolic compounds provide anti-inflammatory, anti-cancer, antioxidant and antiviral benefits, supporting immune function and protecting the body against infection.

Supports weight management efforts

Parsnips are low in calories and high in fiber, which can support weight loss efforts when included in a well-balanced diet. One cup of sliced ​​parsnips provides 6.5g of fiber and only 100 calories. Those trying to create a caloric deficit to achieve weight loss can include parsnips in their meals to increase satiety without excess calories.

Furthermore, a review of 62 studies with nearly 4,000 participants shows that fiber intake can reduce body weight and waist circumference, independent of caloric restriction. Parsnips can be a great addition for those who want to focus on adding foods to create a balanced diet instead of calorie restriction.

Parsnip Nutrition Facts

Parsnips are low in calories but full of vitamins and minerals that support overall health. This root vegetable contains many essential nutrients, including potassium, thiamine, and vitamins C, E, and K. Its nutritional profile makes it a powerful vegetable for many biological systems.

One cup of sliced ​​raw parsnips provides:

Calories: 100
Fats: 0.4 g
Sodium: 13.3 mg
Carbohydrates: 23.9 g
Fibers: 6.5 g
Protein: 1.6 g
Vitamin C: 22.6 mg (25% DV)
Potassium: 499 mg (11% DV)
Vitamin K: 29.9 micrograms (mcg) (25% DV)
Vitamin E: 2 mg (13% DV)
Thiamine: 0.12 mg (10% DV)

Parsnips can safely fit into most diets when included in moderation. However, those watching their blood sugar should be careful with portion sizes, as parsnips contain more carbohydrates than most vegetables. They also include a significant amount of potassium, an essential nutrient for muscle, heart and nerve cells, but which can be a concern for those with kidney disease.

Finally, parsnips are a good source of vitamin K, which can affect the anticoagulant effect of some anticoagulant medications when consumed in varying amounts. Research indicates that a stable intake of vitamin K helps avoid changes in serum vitamin K levels, so parsnips should be consumed consistently if taking an anticoagulant. However, those taking an anticoagulant should discuss this with their doctor before adding parsnips to their diet.

The risks of eating parsnips

Most people can enjoy parsnips as part of a well-balanced diet without significant side effects. However, those taking a blood-thinning medication should be careful with portion sizes, as it is a substantial source of vitamin K. Your doctor or a registered dietitian can help you incorporate the vegetable into your diet safely, so so as not to counteract the clotting effects of your anticoagulant.

Also, some people may experience a sunburn-like rash when the skin is exposed to UV light. The stems and leaves of parsnip plants contain furocoumarins, a phototoxic compound that can cause phytophotodermatitis when exposed to sunlight and oxygen.

Tips for eating parsnips

Parsnips are a versatile root vegetable. It can be enjoyed in a variety of different ways and adds nutrition and flavor to many meals. Consider these tips for eating parsnips:

It is best to store parsnips in cool, moist conditions, such as in the refrigerator. To store it in high humidity conditions, place it in a plastic bag or vegetable basket in the refrigerator.

• Parsnips can be frozen and stored for later use.
• Older parsnips must be peeled. Parsnips harvested at a young age may not need to be peeled, just cleaned.
• Parsnips are often enjoyed in soups, stews and stews.
• Parsnips can be eaten raw, but are usually sweeter when cooked. It can be fried, steamed, baked, boiled or pureed.

A brief review

Parsnips are a nutrient-dense root vegetable that offers many health benefits. Its nutritional profile features vitamins and minerals that have been shown to support many aspects of your health. It is an excellent source of vitamins C and E, powerful antioxidants that support optimal immune function, and significant amounts of other vital nutrients such as potassium and thiamine.

Parsnips can be enjoyed raw or cooked in many different ways, such as baked, roasted, boiled and steamed. It tends to gain in sweetness when cooked, so keep this in mind when adding it to your recipes.

Most people can enjoy parsnips as part of a healthy diet without significant side effects. However, those taking a blood-thinning medication should talk to their healthcare provider, as parsnips are high in vitamin K. Your doctor or registered dietitian nutritionist can help you navigate the contraindications associated with rich foods. in vitamin K and anticoagulants.