The Ultimate Guide to Super Nutritious and Healthiest Root Vegetables

Adding root vegetables into the diet can provide potential health benefits.

Potatoes, carrots, turnips, and ginger are a few common examples that grow underground.

However, there are many other types, each with a distinct set of nutrients and health benefits.

Onions


They are a staple ingredient in many cuisines all over the world.

Onions are very high in fibre, vitamin C and antioxidants that can protect our cells against oxidative damage and help prevent disease.

Studies have shown that onions are effective with a wide array of health benefits.

One study found that onions have significantly reduced blood sugar levels in people with diabetes.

In other research, researchers observed that onions may possess anticancer properties


Turnips


These are great sources of vitamin C, fibre, manganese and potassium.

Vitamin C helps boost our immunity, in a study it was seen that this can reduce symptoms and shorten the severity of respiratory infections like the common cold.

Additionally, some studies show that having turnips may be associated with a lower risk of breast, stomach and lung cancer.

Ginger


Ginger is loaded with antioxidants and is associated with many health benefits.

In one study it was found that ginger is effective in reducing nausea and morning sickness.

Research shows that ginger extract could help relieve menstrual pain and reduce symptoms of osteoarthritis. 

 It may also decrease pain and inflammation, making them a great addition to tea, soups and smoothies.

Garlic

People use these in both cooking and medicine.

Garlic is a natural antibiotic. Healing them reduces their health benefits, so it is best to eat them raw.

Each garlic clove has 4 calories and is low in vitamins and minerals.

Sweet potatoes


These can be good options for people with diabetes as they are low on the glycemic index and are high in fibre, so they help regulate blood sugar.

A medium size sweet potato provides 100 calories with 0.15 grams of fat.

They do contain beta carotene which may improve eye health and help fight cancer.

You can enjoy these best by baking them with their skin on.

Beets


They are rich in nitrates which can help in dilating blood vessels. 

According to a study, the nitrates in beet may help lower blood pressure levels and lower the risk of heart disease.

These are packed with fibre, folate, and manganese. Having beet juice has been shown to improve endurance and athletic performance.

Radishes


They have a good amount of fibre and vitamin C with low carbs and calories.

They do possess antifungal properties. A study found that leaves of radish plants may provide protection against stomach ulcers.

Radishes can be in your diet every day without any worries. 

Celeriac


Celeriac is a root vegetable that is high in vitamin C, K and phosphorus.  

One cup of it provides about 80% of DV of Vitamin K which is necessary for proper blood clotting.

Celeriac can also help in the function of osteocalcin which is key for bone health.

Due to its crunchy texture, it tastes best in salads, additionally, they can be boiled and roasted as per the recipe we are making.

Turmeric


Apart from adding colour to the dishes, they pack many health benefits.

Curcumin compound found in turmeric has been shown to prevent blood clot formation and lower cholesterol levels.

Studies have shown that turmeric may alleviate joint pain, and stabilize blood sugar levels.

Researchers have shown that the curcumin compound found in turmeric prevents blood clot formation and lowers cholesterol levels.

Potatoes


This root vegetable is rich in vitamin C, B6, potassium, manganese and fibre.  

Potatoes are also high in resistant starch, which passes undigested through the digestive tract and feeds out gut bacteria.

Boiled potatoes are incredibly filling food, keep fuller for longer, which may promote weight loss.

To reap the maximum benefits opt for baked, boiled or steamed potatoes instead of fries or processed potatoes.



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