Rutabagas

Also indexed as: Swedes

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Rutabagas are an important part of Scandinavian cuisine and are sometimes called “Swedes.”

Rutabagas are related to turnips and have a similar flavour, uses, and nutritional value; they even have a similar appearance. They are actually a cross between a turnip and a cabbage. Rutabagas are an important part of Scandinavian cuisine and are sometimes referred to as “Swedes.” They have a gold skin with a purple tinge near the crown. Their flesh is also golden.

Varieties

The golden-fleshed variety is the most generally available. A white variety of rutabaga exists, but it’s not often seen for sale.

Buying and storing tips

Rutabagas can be found in the produce section of health food stores and supermarkets. Choose heavy, firm rutabagas with smooth, unblemished skin and no sign of wrinkling or shriveling. Store them, refrigerated, in a plastic bag for up to a week.

Availability

Rutabagas are available all year long, with a peak season of July through April.

Preparation, uses, and tips

Rutabagas are harvested in autumn and then dipped in wax to preserve them over the winter. Wax-coated rutabagas should always be peeled before cooking.

Scrub rutabagas just before using, and peel if the skin is thick or wax coated. They can be steamed, boiled and mashed, sautéed, baked, or roasted, and lend themselves especially well as an addition to soups, and to dishes that include a bit of sweetness, such as honey or dried fruit. Boil cubed rutabagas until tender, then toss with raisins, chopped walnuts, and a little honey. They are especially good when mashed with an equal amount of potatoes.

Nutritional Highlights

Rutabagas, 1 cup (135g) (raw, cubes)
Calories: 50
Protein: 1.68g
Carbohydrate: 11.4g
Total Fat: 0.28g
Fiber: 3.5g
*Excellent source of: Vitamin C (35mg)
*Good source of: Potassium (472mg), and Vitamin A (812 IU)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Asthma

Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.

Athletic performance

Carbohydrate food is the most efficient fuel for energy production and can also be stored as glycogen in muscle and liver, functioning as a readily available energy source for prolonged, strenuous exercise. For these reasons, carbohydrates may be the most important nutrient for sports performance. Depending on training intensity and duration, athletes require up to 4.5 grams of carbohydrates per day per pound of body weight or 60 to 70 percent of total dietary calories from carbohydrates, whichever is greater. Including starchy vegetables in the diet is one good way to obtain these carbohydrates.

Bruising

Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables—common dietary sources of vitamin C.

Capillary fragility

Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.

Cataracts

Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Kidney stones

Potassium reduces urinary calcium excretion, and people who eat high amounts of dietary potassium appear to be at low risk of forming kidney stones. The best way to increase potassium is to eat fruits and vegetables. The level of potassium in food is much higher than the small amounts found in supplements.

Multiple sclerosis (MS)

In one survey, researchers gathered information from nearly 400 people (half with MS) over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.

Stroke

Researchers have found an association between diets low in potassium and increased risk of stroke. However, the association of increasing dietary potassium intake and decreasing stroke mortality only occurred in black men and hypertensive men in one study. Others have found an association between increased risk of stroke and the combination of low dietary potassium plus high salt intake. Increasing dietary potassium has lowered blood pressure in humans, which by itself should reduce the risk of stroke; however, some of the protective effect of potassium appears to extend beyond its ability to lower blood pressure. Maintaining a high potassium intake is best achieved by eating fruits and vegetables.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.