Health Benefits Of Rutabaga

The word rutabaga has been derived from the Swedish word ‘rotabagge’ where ‘rota’ means ‘root’. Commonly known as Swede, Swedish turnip or yellow turnip, rutabaga is a member of the genus Brassica, which also includes vegetables like cabbage, kale, cauliflower, Brussels sprouts, collards, broccoli, turnips and others. Rutabaga is a root vegetable with a golden skin, having a purple tinge near the crown. Some sources say that rutabaga originated in Scandinavia or Russia. There have been records of the vegetable being widely used in England and France. Today, the vegetable is quite popular in Europe and America. Canada is one of the largest producers of rutabaga in the world. The root vegetable is known for its delicate sweetness and flavor that gives a hint of the light freshness of cabbage and turnip. Rutabagas form an important part of the Scandinavian cuisine. Read on further to know the nutrition and health benefits of eating rutabagas along with their nutritional value.

Nutritional Value of Rutabaga

Amount of Rutabaga (cubed): 1 cup

Total Weight of Rutabaga (cubed): 170 g

Nutrients	Amount
Basic Components
Protein	2.2 g
Water	151 g
Ash	1.5 g
Calories
Total Calories	66.3
Calories From Carbohydrate	57.1
Calories From Fat	3.1
Calories From Protein	6.1
Carbohydrates
Total Carbohydrate	14.9 g
Dietary Fiber	3.1 g
Sugars	10.2 g
Fats & Fatty Acids
Total Fat	0.4 g
Polyunsaturated Fat	0.2 g
Total Omega-3 Fatty Acids	96.9 mg
Total Omega-6 Fatty Acids	64.6 mg
Vitamins
Vitamin A	3.4 IU
Vitamin C	32 mg
Vitamin E	0.5 mg
Vitamin K	0.5 mcg
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	1.2 mg
Vitamin B6	0.2 mg
Folate	25.5 mcg
Pantothenic Acid	0.3 mg
Choline	25.8 mg
Minerals
Calcium	81.6 mg
Iron	0.9 mg
Magnesium	39.1 mg
Phosphorus	95.2 mg
Potassium	554 mg
Sodium	34 mg
Zinc	0.6 mg
Copper	0.1 mg
Manganese	0.3 mg
Selenium	1.2 mcg

Nutrition and Health Benefits of Eating Rutabagas

Regular consumption of rutabaga increases milk production capacity, stamina and digestion.
Being an excellent source of vitamin C, rutabaga helps in reducing wheezing in asthma patients. Lack of vitamin C results in scurvy, which causes easy bruising. Consuming rutabaga considerably reduces the incidence of bruising.
Rutabagas are also known to reduce the risk of cataract formation and support the structure of capillaries.
An excellent source of potassium, rutabaga helps in decreasing stroke mortality. Potassium is also known to lower high blood pressure.
They are also recommended for people with problems of constipation.

Buying & Storing Facts

While buying rutabagas, select the ones that are yellow to tan in color and have a smooth, unblemished skin with no signs of wrinkling or shriveling.
For cleaning rutabagas, scrub them first and peel in case the skin is thick or wax coated.
Rutabagas can be kept up to one week, when stored in the refrigerator in a plastic bag.

Cooking Tips

Rutabagas can be steamed, boiled and mashed, sautéed, baked or roasted.
They make a great addition to soups and dishes with a little sweetness like honey or dried fruit.
Rutabagas make an excellent dish when mashed with an equal amount of potatoes.
Cut the rutabagas into cubes and boil them. Toss them with raisins, chopped walnuts and a little honey.
Rutabagas are great when served fresh in salads or chopped up and served with crunchy vegetables as a snack.

Caution

Do not consume rutabaga in case you have kidney problems.

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