"Root vegetables have long been enjoyed as a delicious part of a healthy diet.
Defined as an edible plant that grows underground, potatoes, carrots and onions are a few common examples that most are familiar with.
However, there are many other types — each with a distinct set of nutrients and health benefits.
Onions are popular root vegetables, serving as a staple ingredient in many cuisines. They’re high in fibre, vitamin C and antioxidants. Onions work well in a variety of meals and can easily be added to salads, soups, scrambled eggs, casseroles and many more.
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, fibre, manganese and potassium. Turnips can be swapped into nearly any recipe in place of potatoes. Try making turnip fries, coleslaw, stir-fry or salad.
Also known as celery root, celeriac is a highly versatile and delicious root vegetable that’s easy to cook and enjoy. It contains a hearty dose of vitamin C and phosphorus and is also an excellent source of vitamin K, squeezing in 80% of the daily recommended value in a single one-cup (156-gram) serving. 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. Celeriac 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.
Turmeric is a type of root vegetable that belongs to the same plant family as ginger and cardamom. The rhizomes, or root, of the plant are often ground into a spice, which is used to add a splash of color, flavour and health benefits to many dishes. Turmeric 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. Research in humans also suggests that curcumin may alleviate joint pain, stabilize blood sugar levels and decrease symptoms of depression. Turmeric is widely available as a spice and can be added to both savoury and sweet recipes, as well as drinks, such as golden turmeric milk. To reap its benefits, be sure to pair turmeric with black pepper, as the latter contains a compound that can significantly boost the absorption of curcumin in your gut.
Potatoes* are incredibly versatile and widely available, with up to 2,000 different varieties currently cultivated in 160 countries around the world. They’re also very nutritious, packing a good chunk of fibre, vitamin C, vitamin B6, potassium and manganese. Steer clear of fried potatoes or processed potato products, which are often high in fat, salt and calories yet lacking in nutrition. Instead, select baked, boiled or steamed potatoes to get the most nutrients.
13. Rutabaga (Swede)
Rutabagas (swede) are root vegetables that belong to the mustard family and are commonly cultivated for their edible leaves and roots. Each serving of rutabagas supplies plenty of vitamin C, potassium and manganese along with disease-fighting antioxidants. Rutabagas are also a good source of fibre, which can help support your digestive health and lower blood pressure and cholesterol levels. Rutabaga (swede) can be mashed, baked or roasted and enjoyed in soups, salads, noodles and even desserts.
The Bottom Line
Rachael's full article with all information / research links is here
If you would like to know more about the lower carb vegetables, you can read about the best and the worst here
All the best Jan