Vegetable with the Goodness of Nutrients- HealthifyMe

Parsnip is a root vegetable much like carrot and parsley and belongs to the flowering plant household Apiaceae. It is grown as an annual and biennial plant. It has a protracted taproot with cream-coloured pores and skin and flesh left in the floor to mature; after winter frosts, it turns into sweeter in flavour.

Parsnip has a sweeter, liquorice-like style with a bit of spice and sweetness, similar as carrots, however with nuttiness. When cooked, they’re sweeter than carrots. In truth, in Europe, folks used parsnips to make sweeteners earlier than sugarcane grew to become broadly accessible. Native to Eurasia, Romans have been cultivating it for ages. Like many root greens, farmers harvest parsnips from fall via spring. Interestingly, spring-harvested greens are typically the sweetest as a result of the starch converts to sugars throughout winter hibernation. 

Parsnips vs Turnips vs Carrots

The distinction between parsnips and carrots has been complicated for a whole lot of years. However, consultants consider that the Romans have been the first to domesticate parsnips, however they’ve been categorised as carrots, making their beginning place a contact murky. Both parsnips and carrots come from the similar plant households. However, the most vital distinction is their style. Parsnips have a sweeter, liquorice-like style with a contact of spice fairly than the carrot’s sweetness, much like different sorts of iciness squash. 

People continuously evaluate turnips to parsnips. However, the two are from totally different households. Turnips come from the Brassicaceae household, consisting of cabbage and mustard greens. They have an additional spherical, squatty form and a pinkish-red crown. In flavour, turnips have a extra bitter, extremely spiced style in place of the sweetness of parsnips.

Nutritional Properties of Parsnip

As per USDA, 100 grams of parsnip serving comprises:

  • Energy: 75 kcal
  • Protein: 1.2 g
  • Fat: 0.3 g
  • Carbohydrates: 18 g
  • Fibre: 4.9 g

Vitamins and Minerals

  • Calcium: 36 mg
  • Magnesium: 29 mg
  • Phosphorus: 71 mg
  • Potassium: 375 mg
  • Sodium: 10 mg
  • Vitamin C: 17 mg
  • Vitamin Ok: 22.5 µg
  • Folate: 67 µg

Nutrition Facts

The glycemic index of parsnips is 52, and the glycemic load is 5. In addition, parsnips are naturally low in fats, with solely 0.3 grams in a 1-cup serving. Polyunsaturated and monounsaturated fatty acids account for many fatty acids in parsnips.

Parsnips are wealthy in vitamins and minerals like vitamin Ok, C, folate, and antioxidants. As a end result, it’s wholesome in your immune system, digestive well being, and weight reduction. In addition, potassium in parsnip aids in fluid steadiness in cells and tissues, blood stress regulation, and immune system improvement.

Parsnip is low in energy and a very good fibre supply because it has greater than double the fibre of turnips! Also, parsnip is cholesterol-free as a result of of its distinctive nutrient distribution, making it an ideal selection for weight reduction.

The HealthifyMe Note

Anyone searching for to shed some pounds or comply with a low-cholesterol food regimen can incorporate it into their food regimen. Parsnips are a naturally low-fat, cholesterol-free vegetable excessive in magnesium, potassium, calcium, iron, vitamin C, E, Ok, folate, and different important micronutrients, making them a worthwhile supply of nutritional vitamins and minerals for a wholesome life-style.

Health Benefits of Parsnip

Parsnip has a wealthy nutrient profile. Therefore, the well being advantages are innumerable. It is wealthy in fibre and an plentiful supply of carbohydrates, proteins, nutritional vitamins, and minerals. As a end result, parsnip might help you scale back levels of cholesterol and decrease coronary heart illness possibilities.

The fibre content material in parsnip may be very excessive and aids in digestion. It strengthens the bones and prevents bone harm. Parsnip will increase the therapeutic energy of the human physique and boosts immunity. Here are some of the important advantages of parsnip.

Healthy for Your Bones

Parsnips comprise an excellent amount of magnesium and calcium, two essential minerals for bone enchancment. In addition, it comprises phosphorus and manganese. Research means that calcium and phosphorus are important nutritional vitamins for wholesome bones. They improve bone density and forestall fractures by strengthening your bone construction. Parsnip may scale back the danger of illnesses like osteoporosis. Furthermore, research additionally show magnesium’s optimistic function in the structural formation of bone, and parsnips are a wise want for bone well being.

Improves Heart Health 

Parsnip is wealthy in potassium. By regulating muscular contraction in the coronary coronary heart, potassium helps straightforward blood circulation via the arteries and controls coronary heart fee and blood stress. 

High LDL (unhealthy ldl cholesterol) is chargeable for cardiovascular sicknesses, together with coronary heart assault, stroke and plenty of extra. Research exhibits that parsnips’ dietary fibre reduces ldl cholesterol as a result of fibre binds with ldl cholesterol and helps flush it out of the physique.  Additionally, research state that parsnips present vitamin C, a strong antioxidant, and folate, which extensively reduces the hazard of stroke. 

Parsnips Prevent Diverticular Disorders

Getting sufficient fibre is essential for intestinal health. Studies recommend that consuming sufficient quantities of insoluble fibre from elements like parsnips can reduce the probability of diverticular dysfunction by as a lot as 40%.

Enables Wound Healing

Without sufficient vitamin C, our our bodies can’t synthesise collagen, a important structural side of the pores and skin. Studies have urged that vitamin C and its antioxidant results play an important function in wound therapeutic, in conjunction with its capability to behave as a precursor to collagen.

Our our bodies can’t produce vitamin C; we have to get that from meals. Since parsnip is wealthy in vitamin C, its consumption can fasten wound therapeutic.

Lowers the Risk of Breast Cancer

Studies say that fibre consumption sooner or later in adolescence can decrease breast most cancers possibilities later in life. Parsnips are a wonderful meals to extend fibre consumption. Beyond fibre, parsnips supply antioxidant nutritional vitamins, like vitamin C and E. These nutritional vitamins assist scavenge free radicals and reduce DNA harm that may trigger most cancers.

Strengthens Immunity

The optimistic function of antioxidants in boosting our immunity isn’t any secret. However, fibre additionally performs a optimistic function in boosting immunity. Studies present that fibre is a meal for the wholesome micro organism inside the intestine. Fibre consequently promotes good micro organism and kills harmful microorganisms. Furthermore, parsnip reduces irritation, enhances immune response to such pathogens, and kills them.

Parsnips Improves Digestion

Since parsnip is wealthy in dietary fibre, it’s wholesome for the digestive system. The dietary fibre improves bowel actions. Our stool softens as dietary fibre absorbs water inside the intestines. As a end result, attributable to water absorption, the stool passes out simply. As a end result, fibre-rich elements in parsnip relieve constipation. 

Parsnip moreover improves intestine health by fostering good micro organism inside the body. In addition, research have urged that parsnip prevents infections and irritation by enhancing immunity.

May Aid Weight Loss

Parsnip can help weight reduction attributable to its wealthy dietary properties. It is full of fibre, which retains you satiated for a very long time, stopping you from overeating add decreasing your calorie consumption. It additionally improves intestine well being. In addition, parsnip is wealthy in protein consisting of vital amino acids, which can be important in constructing muscle. Studies recommend that proteins help in bettering your metabolism. As a end result, consuming parsnips might help in dropping pounds.

Parsnips Prevents Cancer

Recent analysis proves that parsnips have anti-inflammatory properties. In addition, current research say that parsnips comprise an energetic ingredient known as falcarinol that may hint and destroy most cancers cells in the colon. Thus incorporating this vegetable into your food regimen will assist scale back the possibilities of growing colon most cancers.

Prevents and Controls Diabetes 

Parsnip is a perfect meals for folks with diabetes as a result of it’s plentiful in dietary fibre and protein. A examine means that parsnip helps management blood sugar ranges in folks with diabetes. Fibre passes via the digestive tract slowly, taking time for meals to get digested and stopping blood glucose ranges from taking pictures up after a meal.

The HealthifyMe Note

Parsnip offers a number of well being advantages attributable to its diversified dietary profile. Parsnips have a excessive fibre content material, which helps in reducing ldl cholesterol, coronary heart illness prevention, and digestion. It additionally protects and strengthens the bones. In addition, parsnip improves the physique’s capacity to heal and boosts immunity. 

Ways to Use Parsnip

Before utilizing parsnips, it’s essential to know find out how to make them protected for consumption. Here are some ideas that it is best to keep in mind. 

  • Avoid massive parsnips, as massive ones have a woodier core that may be robust and fibrous. Go for straight, small parsnips as an alternative. 
  • To put together parsnips, minimize off the tops and bottoms as you do with carrots. The finest flavour of parsnips is true beneath the pores and skin, so for those who select to peel, watch out to not take away an excessive amount of of the pores and skin. 
  • Like most root greens, parsnips go properly with many cooking strategies, comparable to roasting, sauteing, braising, mashing, and pureeing for soup.


1. Salad: You could use uncooked parsnip for a salad. Cutting skinny parsnip slices utilizing a peeler is finest as a result of it has a robust style.

2. Soup: You could boil parsnip in tons of soups. You may minimize it into skinny slices and cook dinner it in the soup, peel a giant parsnip, boil it inside the soup and pressure it later. This method, you’re going to get a tasty soup with out the parsnip texture for those who don’t adore it.

3. Creamy parsnip soup:  This is a hearty dish and totally suited to a diner if you wish to embrace further veggies in your meals. You could combine it with different greens for those who don’t need the general style of parsnip. Combining it with peas, broccoli, potatoes, or cauliflower could be a wonderful concept for a pleasant wholesome creamy soup. But you may mix it with one thing you want and assume it should work appropriately for a soup cream. 

4. Roasted parsnip: Roasted parsnip could also be an excellent and wholesome dish. Additionally, you may have it with different greens comparable to carrots, eggplants, and bell peppers.

Healthy Recipes for Parsnip

  1. Creamy Roasted Parsnip Soup

Serves: 10 servings

Preparation time: 25 minutes



  • Parsnips, peeled and minimize into 1/2 inch items: 900 g
  • Carrots, peeled and minimize into 1/2-inch items: 3
  • Olive oil: 2 tbsp
  • Large onion, diced: 1
  • Stalks Celery, chopped: 1
  • Butter: ½ tbsp
  • Minced Garlic Cloves: 3
  • Ground ginger: 1 tsp
  • Ground cardamom: ½ tsp
  • Ground allspice: ½ tsp
  • Ground nutmeg: ½ tsp
  • Cayenne pepper: ¼ tsp
  • Chicken inventory: 4 cups
  • Whole milk: 1 cup 
  • Heavy cream: Just a drizzle
  • As wanted, season with sea salt and black pepper.


Method of Preparation

  • Preheat the oven to 450°F (230°C)
  • Place the parsnips and carrots right into a bowl, and add one tablespoon of olive oil. Sprinkle some salt and pepper to style. 
  • Roast for about half-hour in the preheated oven till the parsnips are tender and golden brown.
  • Heat the remaining one tablespoon of olive oil in a pan over medium warmth and stir in the onion and celery. 
  • Cook for about 7 minutes till the greens have softened, and the onion begins to show golden brown. 
  • Stir in the butter, garlic, roasted parsnips, and carrots, preserving the warmth low. 
  • Continue to cook dinner for about 10 minutes and stir till all the greens are tender and starting to brown.
  • Season it with ginger, cardamom, allspice, nutmeg, and cayenne pepper, and stir for 1 minute. 
  • After that, add rooster and produce it to a boil. Reduce warmth to medium-low, partially cowl, and simmer gently for about quarter-hour till all greens are very tender.
  • Blend the soup in a blender, and make a puree. Alternatively, you should utilize a stick blender to mix and puree the soup in the cooking pot.
  • Stir milk and cream in the puree and simmer over medium-low warmth. 
  • As wanted, season with sea salt and black pepper.
  1. Roasted Parsnips and Carrots

Serves: 4 servings

Preparation time: 10 minutes


  • Carrots: 900 g
  • Parsnips: 900 g
  • Extra-virgin olive oil: 3 tbsp
  • Butter, softened: ¼ cup
  • Minced shallot: 2 tbsp
  • Chopped contemporary chives: 2 tbsp
  • Chopped contemporary rosemary: 1½ tsp
  • Chopped contemporary thyme: 1½ tsp
  • Garlic, minced: 1 clove

Method of Preparation

  • Preheat the oven to 450°F (230°C)
  • Cut carrots and parsnips into 2-inch and about 1/4-inch thick and toss with olive oil.
  • Then, sprinkle salt and pepper and toss once more.
  • Spread carrots and parsnips on a ten*15-inch baking sheet
  • Roast in the oven for about 40 to 45 minutes, stirring each quarter-hour, till browned.
  • Mix butter, shallot, chives, rosemary, thyme, and garlic in a small bowl. 
  • Then add it to scorching greens and toss to coat. Ready!

Storage and Food Safety

If stored at room temperature, clear parsnips will keep good for one to 2 weeks. Afterwards, retailer root veggies in a root cellar, fridge, or freezer to increase their shelf life. If you want parsnips to stay consumable for longer, hold them away from vegetables and fruit emitting ethylene fuel (the fuel for ripening), comparable to apples, avocados, and bananas.

How to Store Parsnips

  1. Keep freshly harvested parsnips in a root cellar. While harvesting parsnips out of your garden, bear in mind storing them in a cool, darkish area like a root cellar, basement or shed. Appropriate situations are between thirty-two and forty levels Fahrenheit with a relative humidity of ninety per cent. Cast off the inexperienced stems earlier than storing parsnips. It is superb to maintain parsnips dry, so face the urge to rinse them off. Alternatively, brush away extra mud with your palms or a rag. Store parsnips in layers in a container or bucket and canopy them with sand, straightforward sawdust, or peat moss. If saved properly, parsnips can final so long as six months in a root cellar.
  2. Store parsnips in your fridge. If you’ve got bought parsnip from the grocery retailer, wrap parsnips in dry paper towels and seal them. They have to be closed for a minimum of two weeks inside the fridge.
  3. Freeze parsnips. Earlier than inserting parsnips in the freezer, minimize them into one-inch cubes and blanch the cubes in boiling water for 3 to 5 minutes, then soak them in ice water for some time. Unfold them in a single layer on a parchment-covered, rimmed baking sheet, place them in the freezer, and permit them to freeze. Then retailer them in the freezer for eight to 10 months. Alternatively, you may hold it by making a parsnip puree and storing it in the freezer for ten to twelve months.

Potential Drawbacks of Parsnip


Some folks could have oral hypersensitivity syndrome (OAS)- rashes or burning sensations in the lips, mouth, and throat are some indicators of OAS. For this cause, it’s advisable for folks with allergic reactions to seek the advice of a medical physician sooner than incorporating this vegetable into their food regimen.

Stomach Ache

Parsnips comprise a toxin known as furocoumarins current in the peel, the outermost floor layer, and any broken areas. However, cooked parsnips have decrease toxin ranges. These toxins are chargeable for abdomen aches and pores and skin reactions. You could make it protected to make use of by doing the following.

  • Before cooking, peel them and take away any broken areas.
  • Don’t use the leftover water after cooking from parsnips.

Cause Phytophotodermatitis

Wild parsnips’ leaves, stems, and flowers comprise a poisonous sap on contact or, when consumed, may cause phytophotodermatitis, leading to extreme burns, rashes, or blisters. In addition, consumption of wild parsnip can impression weight acquire and fertility.


Parsnip is a nutrient-rich vegetable that helps you meet your commonplace dietary necessities. Also, it’s wealthy in lots of very important vitamins. In addition, it has affordable quantities of protein and fibre. The low energy, excessive protein and fibre content material make parsnip a go-to possibility for diabetes. In addition, parsnips are excessive in fibre, which helps with regularity, digestion, blood sugar management, and coronary heart well being.

Parsnip additionally has many different well being advantages. For instance, they help in weight reduction, coronary heart well being, immunity, and many others. In addition, it may be a wholesome ingredient in revolutionary dishes. However, you probably have a historical past of meals allergic reactions, then be cautious whereas consuming parsnip.

Frequently Asked Questions (FAQs)

Q. Are parsnips wholesome for you?

A. Parsnip is a nutrient-rich vegetable that gives a number of well being advantages. For instance, the potassium in parsnips helps scale back blood stress and the risk of coronary heart illness. In addition, fibre permits digestion, relieves constipation, and lowers unhealthy ldl cholesterol. The abundance of nutritional vitamins like vitamin C and E assist enhance your immunity and forestall illness by eliminating the free radicals that would harm our our bodies.

Q. Are parsnips more healthy than carrots?

A. Parsnips and carrots have their benefits. Regarding their vitamins, parsnips comprise extra energy and carbohydrates than carrots. At the similar time, parsnips have extra fibre and protein. Although each are low in fat, carrots have a decrease glycemic index worth than parsnips. 

Q. Is parsnip a Superfood?

A. People name them the November superfood. Parsnips are plentiful in vitamins and comprise so much of potassium. Due to parsnip’s dietary profile, it affords a number of well being advantages. However, parsnips are a winter vegetable.

Q. Are parsnips higher for you than potatoes?

A. Parsnips are underrated and ignored greens wealthy in fibres, phosphorus, zinc, copper, magnesium, and nutritional vitamins, folate. Potatoes are wealthy in potassium, iron, and nutritional vitamins B3, B6, and C. Potatoes have a decrease glycemic index than parsnips. Parsnips and potatoes have comparable energy, and each are low-calorie meals. Parsnips and potatoes are equivalent in carbs content material, and Parsnips have extra fibres than potatoes. Potatoes are larger in protein. However, these quantities are meagre and categorised as low-protein meals. Both are very low in sodium.

Q. Is it suitable for eating uncooked parsnips?

A. Yes, parsnips are suitable for eating uncooked, however it’s essential to peel off the pores and skin earlier than that. Raw parsnips are candy and nutty in style, with tiny hints of liquorice. If you’re on a food regimen, then it’s for positive an excellent possibility. You may also use parsnip when making salads, and it is vitally nutritious and useful when boiled and used for soups or totally different recipes.

Q. Do parsnips make you poop?

A. Parsnip has an inexpensive quantity of dietary fibre, which is useful in digestion. Dietary fibre helps so as to add bulk to the stool and facilitates the clean motion of the bowel via the digestive system. Fibre is crucial for a wholesome intestine because it strikes meals alongside the digestive tract and improves bowel well being. Therefore, stopping constipation and gastrointestinal problems.

Q. Are parsnips inflammatory?

A. Root greens comparable to parsnips are identified to have anti-inflammatory properties. These anti-inflammatory properties make parsnips a wonderful supply to struggle severe illnesses brought on by irritation in the physique, comparable to most cancers. 

Q. Do parsnips trigger fuel?

A. People having parsnips for the first time could expertise bloating, fuel, abdomen cramps, and meals allergy signs comparable to burning, itching, and swelling of lips and tongue, redness in the eyes, and issue in respiration. Parsnips have a toxin known as furocoumarins, which is chargeable for abdomen cramps.

Q. Are parsnips keto?

A. No, parsnips usually are not keto. While following a keto food regimen, we should always keep away from high-carb greens. Vegetables containing greater than 5 g of carbs per 100 g of weight are starchy greens. One hundred grams of parsnip has 18 grams of carbs, so it isn’t a keto-friendly vegetable. 

Q. Can parsnips make you sick?

A. Parsnips are suitable for eating; they don’t make you sick. But one should have parsnip after washing and peeling the higher layer, as the pores and skin comprises some pure toxins which might trigger abdomen aches, bloating, and pores and skin rashes when consumed in massive portions. Consuming uncooked parsnips in massive quantities may cause such issues. So, earlier than consuming them uncooked, wash and boil them; after boiling, the quantity of these toxins drops and parsnips are a lot more healthy.

Q. Do parsnips have so much of sugar?

A. Per 100-gram serving, parsnip comprises 4.8 grams of sugar which is a bit excessive. However, the dietary profile of parsnip helps scale back the danger of kind 2 diabetes. Due to the excessive content material of dietary fibre, the meals in our digestive tract takes time, inflicting the meals to digest slowly and stopping sugar ranges from rising after meals, thus regulating blood sugar ranges.

Q. Is parsnip a carb?

A. Yes, parsnips are carbs. As per USDA, 100 grams of parsnip consist of 18 grams of carbs. Parsnips and potatoes have comparable carbs. Carbohydrates are the physique’s major power supply, offering power to your mind, kidneys, coronary heart muscle mass, and central nervous system.

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