Rutabaga Health Benefits and Sample Recipe

Rutabaga is one of the common root vegetables people know today. With the scientific name Brassica napus, rutabaga is also known as swede, neep, or napus. Like a hybrid of a turnip and a cabbade, rutabaga’s roots are used in a lot of ways while its leaves can be consumed as a leafy vegetable.

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Health Benefit


As a vegetable, one health benefit of rutabaga includes fiber. Fiber is a substance that acts as a sweep, helping the body get rid of unwanted agents like toxins and free radicals, which contribute to diseases like heart disease and cancer. Fiber also promotes digestion and metabolism, which allows it to prevent digestive conditions like constipation, diverticulitis, and hemorrhoids. Fiber also helps reduce low-density lipoproteins or bad cholesterol, which results to reduced risk of having cardiovascular disorders like hypertension, atherosclerosis, coronary artery disease, and stroke.

Antioxidant and Antiaging

Two other health benefits of rutabagas include antioxidants and antiaging. According to Organic Facts, rutabagas contain sulfur-containing compounds called glucosinolates, which have demonstrated their capacity to decrease cancer tumor growth in the body. In addition, rutabaga contains carotenois nd vitamin C, which also acts as antioxidants; this way, unwanted agents like toxins and free radicals will be effectively eliminated from the body. Along with its antioxidant properties, rutabagas also help prevent premature aging, as per the publication. This health benefit is in addition to visual enhancement and healthy cellular regeneration.

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Another health benefit of rutabaga is the promotion of immune system function. According to Mercola, rutabaga is rich in vitamin C and one cup contains 53 percent of the daily recommended value,. vitamin C is well-known for its ability to raise the body’s defenses against illness and infection and it also promotes the function of collagen, a substance that acts as cement and holds together loosely connected cells and tissues. Moreover, vitamin also enhances absorption of iron, which is needed for effective cellular and tissue oxygenation.


Just like the other vegetables, rutabagas also help prevent cancer, one of the dreaded disorders across the globe. According to Dr. Axe’s official website, rutabagas have sulfur-containing compounds called glucosinolates, which have demonstrated their ability to decrease cancer growth. As per the publication, glucosinolates remain intact until they combine with the enzyme myrosinase when a person chews. In the process, myrosinase releases sugar and breakdown products like isothiocyanates. As per the publication, this activates programmed cell death in human tumor cells. Then, the isothiocyanates are absorbed in the digestive tract and metabolites are identified in the urine two to three hours the vegetable is eaten. According to prostate cancer clinical trials, cancer development is directly proportional to age; nonetheless, it may happen at any age. A vegetable-rich diet, which includes cruciferous vegetables like rutabaga

Sample Recipe

One recipe that uses rutabagas includes Mashed Rutabagas. According to Food Network, the ingredients include two pounds of peeled rutabagas (cut in large chunks), cold salted water, three to four tablespoons butter, and pinch nutmeg. To prepare, as per the publication, the rutabagas are peeled and cut in large chunks. Then, they are put in a pan of cold salted water, covered, and brought to a boil. After that, they are simmered for 30 to 40 minutes, until they become very tender. Once done, they are drained, returned to the pan, and heated gently for two to three minutes until dried. After that, the chunks are mashed with a potato masher or fork, until the puree becomes mildly fibrous. Finally, butter and nutmeg are added to taste, along with the seasoning.

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