Wild parsnip is nearly identical, but it has far more furanocoumarin compounds in its stems and sap. One-half cup of raw, sliced parsnip contains:Ĭultivated parsnips have plenty of health benefits, but you should avoid picking wild parsnip. Parsnips provide a variety of vitamins and minerals that support a healthy lifestyle, including: One serving of parsnips provides about 10 percent of your DRI of potassium.
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Although parsnips have a higher glycemic index of 52, they have so much fiber that the sugars don't absorb all at once.Īlong with vitamin C, parsnips are rich in potassium, a mineral that helps your heart function, balances your blood pressure, and lowers your risk for kidney stones. Fiber also helps to slow down sugar absorption to avoid spikes in your blood sugar. One serving of parsnips provides about 20 percent of the DRI for women and about 13 percent for men. Fiber is vital for a healthy gut because it moves food along the digestive tract and improves bowel health. Parsnips are a good source of fiber as well, with anywhere from 3 to 5 grams of fiber per serving. High amounts of vitamin C, about 100 to 200 milligrams a day, can also help to reduce your risks for respiratory infections and some chronic diseases. Vitamin C helps to boost your immune system and support more infection-fighting white blood cells. Here are some other health benefits of parsnips: Boiling parsnips reduces their vitamin C content, but they still provide about 13 milligrams or 20% DRI. In fact, a half-cup of raw parsnips has about 17 milligrams of vitamin C, about 28% of your daily recommended intake (DRI). Parsnips are high in health-boosting vitamin C.
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In recent years, parsnips have become more popular for their bold flavor, natural sweetness, and unique versatility in the kitchen. Before cane sugar and beet sugar, parsnip was also used as a natural sweetener to flavor cakes and other baked items.Įuropean explorers brought parsnips with them and introduced the root vegetable to new colonies, especially in North America, Australia, South Africa, and New Zealand. Historically, the edible root was used for occasional food purposes, especially during the time of the ancient Greeks and Romans about 2,000 years ago. Pastinaca sativa is a native species found all throughout Europe and Central Asia. Parsnips are a cultivated subspecies of Pastinaca sativa, or wild parsnip. These vegetables can vary in color from white to cream to pale yellow, with more noticeable sweetness when harvested after the first frost. Parsnips might look like pale carrots, but they're a nutrient-packed root vegetable with a touch of spice, nuttiness, and sweetness.