Turnip (shaljam / شلجم) ek root vegetable hai jo retail markets mein aam tor par per piece ~150 g se 350 g ke beech milta hai—size aur variety ke hisaab se farq hota hai. Medium sized turnips aksar ~200 g–300 g per piece ke range mein nazar aate hain. Iska outer skin smooth aur light cream se purple tak ho sakta hai, aur andar ka gudar white, crisp aur mildly peppery hota hai. Turnip ko raw ya cooked dono tarah se use kiya jata hai—sabzi, roast, soups, stews aur mixed dishes mein equally acha lagta hai.

Shalgam ek low-calorie aur nutrient-dense vegetable hai jise season ke mutabiq bohat fresh aur flavorful milta hai, khaaskar winter months mein. Iski mild taste aur versatile texture se ye har age group aur cooking style ke liye suitable hai. Turnip ke greens (pattay) bhi edible aur exceptionally nutritious hotay hain—un mein vitamin A, C aur K ki khas amount hoti hai jo overall health ko support karti hai.

Cooking / Serving Tips:

Preparation :
Turnip ko pehle achi tarah wash karein. Peel zaroori nahi hoti, lekin agar skin tough lage to halka peel kar sakte hain. Root ko cubes, slices ya wedges mein cut karna cooking aur serving dono ko easy banata hai.

Pakistani & Asian Use :
Pakistani kitchens mein turnip sabzi, mix sabzi, daal chawal ya curries ke sath cook ki jati hai. Masalon, tamatar aur onions ke sath slow cook karne se mild peppery flavor balance ho jata hai.

Roast / Boil / Mash :
Turnips ko roast, boil ya mash karna bhi zabardast options hain—boiled turnip soups aur stews ko creamy texture deti hai, jabke roasted turnips slightly sweet aur caramelized flavor nikalti hain.

Raw / Salad Use :
Young, small turnips ko thin slice aur salad mein add karke crunchy aur refreshing twist diya ja sakta hai.

Storage Tips :
Whole turnips ko fridge ke crisper drawer mein perforated bag ya loose storage mein rakh kar 1–2 weeks tak fresh rakha ja sakta hai. Cut pieces ko airtight container mein jaldi use karein.

Health Benefits & Diet Use:

Digestive Support :
Turnip dietay fiber se rich hoti hai jo digestion aur gut health ko support karti hai aur bowel movement ko smooth banati hai. Fiber ki wajah se weight management mein bhi madad milti hai.

Immune Support :
Turnips vitamin C ka acha source hoti hain jo immune system ko strong banati hai aur body ko seasonal infections se ladne mein help karti hai.

Heart & Blood Pressure Support :
Potassium aur antioxidants turnips mein paye jate hain jo blood pressure regulation aur heart health ko support karte hain, aur fiber cholesterol levels ko maintain karne mein madadgar hota hai.

Antioxidant & Anti-Inflammatory Effects :
Turnips mein glucosinolates aur phytonutrients hote hain jo antioxidant aur anti-inflammatory effects provide karte hain—yeh chronic diseases ke risk ko kam karne mein madadgar hote hain. 

Bone & Blood Health :
Turnip greens aur root mein calcium, potassium aur vitamin K hotay hain jo bone strength aur blood health ko support karte hain. 

Who Can Use :
Zyada tar log turnip cooked ya light raw form mein apni diet mein araam se shamil kar sakte hain — yeh bachon se le kar adults tak sab ke liye generally suitable hoti hai.

Who Should Avoid or Limit :
Kuch logon ko raw turnip se gas ya bloating ya thyroid-sensitive compounds ki wajah se thora discomfort ho sakta hai; moderate cooked use better hota hai for sensitive digestion. 

Diet Plan Use :
Turnips ko soups, roasted dishes, stir-fries ya sabzi mein include karke weight-loss aur balanced diet plans ka part banaya ja sakta hai—heavy creamy sauces ko limit rakhein.

Nutritional Value:

Turnips are naturally low in calories and high in water, fiber, and essential micronutrients. They provide vitamin C, potassium, calcium, folate aur antioxidants that help digestion, immune function, heart health, and overall wellness. Turnip greens add even more vitamins A, K aur additional minerals for a nutrient-dense boost. 

Nutritional Information (Approx per 100g):

• Calories: approx 28–36 kcal

• Carbohydrates: ~6–8 g

• Dietary Fiber: ~1.8–2.3 g

• Protein: ~0.9–1.2 g

• Fat: ~0.1–0.2 g

• Vitamin C: ~20–30 mg

• Potassium: present in moderate amount (~190 mg)

• Calcium: present (~30–39 mg)

• Iron: small amount (~0.3 mg)