We all know that eating more vegetables are good for us. But did you know that Root Vegetables are higher in Vitamins and Minerals making them really nutrient dense.
Let’s explore further
1. Onions
Onions are popular root vegetables, serving as a staple ingredient in many cuisines. They’re high in fiber, vitamin C and antioxidants Antioxidants are compounds that can protect your cells against oxidative damage and help prevent disease. Study’s have shown that eating Onions can reduce blood sugar levels in Diabetes. Increasing your intake of Onions will also reduce your chance of getting certain types of Cancer. Onions can practically be added to any meal. Try them in soups, salads and pasta dishes.
2. Sweet Potatoes
Sweet potatoes are vibrant and delicious root vegetables that are highly nutritious and jam-packed with health benefits.
They’re rich in fiber, vitamin C, manganese and vitamin A and a good source of several antioxidants — including beta-carotene, chlorogenic acid and anthocyanins A review of three studies showed that eating 4 grams of white sweet potato extract each day for 12 weeks improved blood sugar control in people with diabetes.
Some studies suggest that this root vegetable may also improve immune function, protect against vision loss and support skin health. This is due to the high level of Vitamin A. Sweet potatoes can be baked, boiled, roasted or sautéed and enjoyed as a delicious side dish or added to everything from sandwiches to salads to breakfast bowls.
3.TURNIPS
Turnips are a delicious root vegetable and have been cultivated for centuries.They have an impressive nutrient profile, being a great source of vitamin C, fiber, manganese and potassium. Vitamin C helps with immunity and helps if you have respiratory symptoms and infections such as common cold.
There are other studies showing that consuming more cruciferous vegetables, such as turnips, may be associated with a lower risk of stomach, breast, colorectal and lung cancer.
4. Ginger
Ginger is a flowering plant from China that is closely related to other root vegetables like turmeric. Ginger is known for its anti inflammatory properties. It’s helpful for women who might be experiencing nausea. It may also decrease pain and inflammation, with other research showing that ginger extract could help relieve menstrual pain and reduce symptoms in people with osteoarthritis.
Ginger makes a great addition to tea, soups, smoothies and stews and can bring a zesty zing to just about any dish.
5. Beetroot’s
Beets are high in nitrates, which are beneficial plant compounds that can help dilate your blood vessels, potentially lowering blood pressure and improving heart health.
They are also one of the most nutritious root vegetables available, full of folate, fibre and manganese. Studies have shown that in can also increase blood flow to brain. And help with exercise performance.
Beets are a good source of nitrates and may improve exercise performance, increase blood flow and decrease the growth of cancer cells — according to human and animal studies.
6. Garlic
Garlic boasts a good amount of several important nutrients, including manganese, vitamin B6 and vitamin C.
It is a root vegetable that belongs to the Allium genus and is closely related to onions, leeks, chives and shallots. Plus, it’s well-known for its medicinal properties, which are mostly attributed to the compound allicin, which is released when cloves of garlic are crushed, chewed or chopped.
It’s highly versatile and can be used to amplify the flavor of your favorite savory soups, sauces, side dishes and main courses. Studies have found that garlic can promote heart health by Itself well known and documented through studies that it lowers blood pressure and levels of total cholesterol and triglycerides.
It may also boost immune function, as research shows that it can decrease symptom severity and help prevent infections, such as the common cold. Radishes They may be small but they are mighty, they manage to pack a punch when it comes to nutrition.
They have a high amount of Vitamin C and fibre but low in carbs and calories. Radishes also have antifungal properties and have been effective against several types of fungus in test-tube and animal studies Radishes are great for bringing a bit of crunch to your meals or snacks. Try adding slices to slaws, sandwiches, salads or tacos to give your dish a nutritious and tasty upgrade.
8. Fennel
Known for its licorice-like flavor, fennel is a flowering plant species closely related to carrots. It’s very low in calories but is full of Vitamin C, Potassium and Manganese. It also contains a compound called Anethole, when studies were done on rats, they found that Anethole was able to modify some of the Enzymes involved in metabolism of carbs to reduce blood sugar levels.
Also test-tube studies observed that anethole has antimicrobial properties and may inhibit the growth of bacteria Fennel is delicious cooked, or chopped and added to salads.
9. Carrots
Probably one of the most well known root vegetables. Carrot is also one of the most nutritious. Loaded with vitamins A and K, as well as the important antioxidant beta-carotene.
Research shows that a higher intake of carotenoids, such as beta-carotene, may be associated with a lower risk of certain types of cancer, including breast, prostate and stomach cancer. Carotenoids may protect against age-related macular degeneration (AMD), the leading cause of vision loss .
Carrots make a great snack when eaten raw or dipped in hummus, but they can also be cooked and used in stir-fries, stews or side dishes.
10. Celeriac
Celeriac ( also known as Celery Root) has a nutty taste and crunchy texture that works especially well in salads. It can also be boiled, roasted, baked or mashed and used in place of potatoes in nearly any recipe.
It contains vitamin C and phosphorus and is also an great source of vitamin K, squeezing in 80% of the daily recommended value in a single one-cup. Vitamin K is an essential nutrient, necessary for proper blood clotting It’s also needed for the function of osteocalcin, a protein hormone that is key for your bone health
11. Turmeric
Turmeric is a type of root vegetable that belongs to the same plant family as ginger and cardamom. The root is of the plant which is called rhizomes is ground into spice. It can be used to add colour and flavour to a variety of dishes.
It contains a compound called curcumin, which has been shown to prevent blood clot formation, lower cholesterol levels and reduce markers of inflammation in both test-tube and animal studies. Further research in humans suggest it can also alleviate joint pain, stabilise blood sugar levels and decrease symptoms of depression.
Turmeric is widely available as a spice and can be added to both savory and sweet recipes, as well as drinks, such as golden Turmeric milk.
12. Potatoes
Probably the most popular Root Vegetable. They are very nutritious, full of Vitamin C, Vitamin B6, Potassium and Manganese.
It’s worth knowing that potatoes that have been cooked and cooled are also high in resistant starch, a type of starch that passes undigested through your digestive tract and helps feed your beneficial gut bacteria. Gut health is critical to our overall health.
Potatoes are also very filling, keeping you feeling fuller for longer, which may promote weight loss
For healthiest option avoid processed and fried potatoes. Try baking or boiling or steaming your potatoes to get the most nutrients.
13. Rutabaga ( Swede)
Each serving of rutabagas supplies plenty of vitamin C, potassium and manganese along with disease-fighting antioxidants. Rutabagas are also a good source of fiber, which can help support your digestive health and lower blood pressure and cholesterol levels.
They also provide glucosinolates, sulfur-containing compounds that are commonly found in cruciferous vegetables that may help protect against cancer cell development and growth and prevent oxidative stress. Enjoy mashed, baked or roasted.
It’s easy to see why adding Root Vegetables can help you with your health goals. Adding 1 or 2 servings of Root Vegetables can help with preventing chronic disease and and reducing oxidative stress. Getting adequate nutrition impacts every aspect of your life. Your health is your true wealth.
