Shaljam Benefits
Discover the health benefits of Shaljam (turnip), a nutrient-rich root vegetable that supports digestion, immunity, heart health, and more. Learn how to add it to your diet.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 24th Jul, 2025
Introduction
Shaljam, also known as turnip, is a highly nutritious root vegetable that has been a part of traditional diets for centuries. Packed with essential vitamins, minerals, and antioxidants, Shaljam offers numerous health benefits that can support overall well-being. Whether eaten raw, cooked, or pickled, this versatile vegetable can be a great addition to your meals. In this article, we’ll explore the health benefits of Shaljam, how it can improve your health, and simple ways to include it in your diet.
Nutritional Value of Shaljam
Shaljam is low in calories but rich in vital nutrients, making it an excellent choice for weight management and overall health. Here’s what a 100-gram serving of Shaljam provides:
Calories: 28 kcal
Carbohydrates: 6 g
Fibre: 2 g
Protein: 1 g
Vitamin C: 21% of the daily requirement
Vitamin K: 3% of the daily requirement
Folate (Vitamin B9): 5% of the daily requirement
Calcium, Potassium, and Magnesium: Essential for bone and heart health
Additionally, Shaljam contains antioxidants such as beta-carotene and flavonoids, which help combat inflammation and oxidative stress.
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Health Benefits of Shaljam
Some of the common health benefits of Shaljam include:
1. Supports Digestive Health
Shaljam is rich in dietary fibre, which promotes healthy digestion by preventing constipation and maintaining gut health. The fibre content also supports the growth of beneficial gut bacteria, improving overall digestive function.
2. Boosts Immunity
With a high amount of Vitamin C, Shaljam helps strengthen the immune system, protecting the body from infections and illnesses. Regular consumption can help fight colds, flu, and other seasonal infections.
3. Promotes Heart Health
Shaljam contains potassium, which helps regulate blood pressure by balancing sodium levels in the body. The presence of antioxidants also reduces inflammation in blood vessels, lowering the risk of heart disease.
4. Aids in Weight Management
Since Shaljam is low in calories and high in fibre, it keeps you full for longer, reducing unnecessary cravings. Including it in your diet can help with healthy weight loss or maintenance.
5. Strengthens Bones
Shaljam provides calcium and vitamin K, both of which are essential for bone health. Regular consumption can help prevent osteoporosis and improve bone density.
6. Helps Control Blood Sugar Levels
The fibre in Shaljam slows down sugar absorption in the bloodstream, making it beneficial for people with diabetes. Its low glycemic index ensures stable blood sugar levels.
7. Improves Skin Health
The antioxidants and vitamin C in Shaljam help maintain healthy skin by reducing oxidative damage, preventing wrinkles, and promoting collagen production for a youthful glow.
8. Detoxifies the Body
Shaljam has natural detoxifying properties that help cleanse the liver and kidneys, efficiently removing toxins from the body.
How to Include Shaljam in Your Diet?
Shaljam can be consumed in various delicious ways:
Raw in Salads: Grate or slice Shaljam and add it to salads for a crunchy texture.
Cooked in Curries or Soups: It blends well with spices and other vegetables.
Pickled or Fermented: A traditional way to preserve and enjoy its benefits.
Juiced: Mix with other vegetables like carrots or beetroot for a nutritious drink.
Who Should Avoid Shaljam?
While Shaljam is generally safe for most people, some individuals should consume it in moderation:
People with thyroid issues: Shaljam contains goitrogens, which may interfere with thyroid function if eaten in excess.
Those with kidney stones: High oxalate content of Shaljam may contribute to kidney stone formation in susceptible individuals.
If you have any existing health conditions, consult your doctor before making significant dietary changes.
Conclusion
Shaljam is a powerhouse of nutrients that can support digestion, immunity, heart health, and more. Including this vegetable in your diet can be a simple yet effective way to boost your overall well-being. If you have specific health concerns or need personalised dietary advice, consider consulting a nutritionist or healthcare provider. You can easily book a consultation with Apollo24|7’s expert doctors for tailored guidance.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before trying new remedies.
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Andrology
7 Years • BUMS, Unani , Sexologist, Ayurvedic Medicine
Kolkata
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Ayurveda Practitioner
22 Years • BAMS (PGD), Cal (Ayurvedacharya)
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(25+ Patients)
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Ayurveda Practitioner
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