Live Longer Habits

Turnips, ginger, and beets are all root vegetables that grow beneath the ground. Including these tasty vegetables in your meals can offer numerous health benefits. Root vegetables have been enjoyed for centuries as part of a healthy diet. They are edible plants that grow underground, and many of us are familiar with staples like potatoes, carrots, and onions. 

However, there are many other root vegetables, each bringing different nutrients and health perks. Here’s a list of 13 of the healthiest root vegetables to consider adding to your meals. 

1. Onions

Onions are a staple in many kitchens around the world. They are rich in fibre, vitamin C, and antioxidants, which help protect your cells from damage and can ward off diseases. Some studies suggest that eating onions can lower blood sugar levels, especially for people with diabetes, and may reduce the risk of certain cancers. You can add onions to salads, soups, scrambled eggs, casseroles, and many other dishes. 

2. Sweet Potatoes

Sweet potatoes are not just colourful; they're also packed with nutrients. They contain fibre, vitamin C, manganese, and vitamin A and are high in powerful antioxidants. Some studies indicate that eating a small amount of sweet potato extract can help control blood sugar in those with diabetes. These veggies can be baked, boiled, roasted, or sautéed and are great in sides, sandwiches, salads, or breakfast dishes. 

3. Turnips

Turnips have been grown for ages and are full of nutrients like vitamin C, fibre, manganese, and potassium. Vitamin C is vital for your immune system, and studies suggest that turnips, as a part of a cruciferous vegetable diet, may lower the risk of certain cancers. You can use turnips instead of potatoes in many recipes—think about making turnip fries, coleslaw, or adding them to stir-fries and salads. 

4. Ginger

Ginger is a flowering plant closely linked to other root vegetables. It has many antioxidants, notably gingerol, which is known for its health benefits. Research shows that ginger may help reduce nausea, especially in pregnancy, and can relieve pain and inflammation. Add ginger to tea, soups, smoothies, or any dish for a bit of spice. 

5. Beets

Beets are incredibly nutritious, offering a good amount of fibre, folate, and manganese. They are also rich in nitrates, which may help lower blood pressure and boost heart health. Studies suggest that beets can improve exercise performance and brain blood flow. You can enjoy beets roasted, juiced, or pickled. 

6. Garlic

Garlic is a root vegetable that's great for your health. It contains essential nutrients, including manganese and vitamins B6 and C. Known for its medicinal properties, garlic can lower blood pressure and cholesterol, boosting heart health. You can use garlic to enhance the flavour of soups, sauces, and countless savoury dishes. 

7. Radishes

These small vegetables pack a nutritious punch with low calories and carbs while being high in fibre and vitamin C. Some research indicates that radishes have antifungal properties and can help protect against stomach ulcers. Radishes add a nice crunch to salads, sandwiches, and tacos. 

8. Fennel

Fennel has a sweet, liquorice-like flavour and is low in calories but rich in nutrients like fibre and vitamin C. One compound in fennel has shown potential in lowering blood sugar levels, while others may help fight bacteria. Fennel can be eaten fresh, roasted, or added to various dishes. 

9. Carrots

Carrots are well-known and highly nutritious, packed with vitamins A and K, as well as beta-carotene. They have been linked to better antioxidant levels and may lower cholesterol. Eating more carotenoid-rich foods like carrots may also reduce the risk of some cancers and help with vision. Enjoy carrots raw, cooked, in salads, or stir-fries. 

10. Celeriac

Also called celery root, celeriac is versatile and tasty, rich in vitamin C and phosphorus. It is an excellent source of vitamin K, which is important for blood clotting and bone health. Celeriac has a nutty flavour and works well in salads or can be mashed or roasted. 

11. Turmeric

Turmeric, related to ginger, is often used as a spice. It contains curcumin, which may help with inflammation and heart health. Some research suggests that curcumin can ease joint pain and stabilise blood sugar levels. You can use turmeric in savoury dishes, desserts, or drinks. For better absorption, mix it with black pepper. 

12. Potatoes

Potatoes are very common and come in many varieties. They're nutritious, high in fibre, vitamin C, and potassium. When cooked and cooled, they contain resistant starch, which is good for gut health. Boiled or baked potatoes are filling and can aid in weight management. Try to avoid unhealthy fried varieties. 

13. Rutabaga

Rutabagas, part of the mustard family, are loaded with vitamin C, potassium, and antioxidants. They’re high in fibre, which supports good digestion and can help lower cholesterol levels. Rutabagas can be mashed, baked, or roasted and blend well in soups and salads. 

In Summary

There are many nutritious and tasty root vegetables, each with special health benefits. Adding a couple of servings of root vegetables to your meals can improve your overall health. For the best results, enjoy these root vegetables alongside a variety of other nutrient-rich foods.

source: healthline