1. Onions, 2. Sweet potatoes, 3. Turnips, 4. Ginger, 5. Beets, 6. Garlic, 7. Radishes, 8. Fennel, 9. Carrots, 10. Celeriac. Root vegetables are one of the world's most popular vegetables. They've long been a staple in Asian and South American cuisine, but they're also popular all across the world. This article will provide you with a list of the healthiest root vegetables to eat.
Onions are members of the Allium genus of flowering plants that also includes garlic, shallots, leeks and chives. These vegetables are high in vitamins, minerals, and plant compounds that have been demonstrated to improve health in a variety of ways.
Antioxidants are substances that protect your cells from oxidative damage and help in preventing disease. Eating onions has been linked to a variety of health benefits, according to research. For example, one study found that consuming 3.5 ounces (100 grams) of raw onions each day decreased blood sugar levels in diabetics. Furthermore, other studies have found that onions may have potent anti-cancer properties, with observational studies linking a higher intake of this root vegetable to a decreased risk of common cancers. Onions are versatile and may be used in salads, soups, scrambled eggs, casseroles, rice or pasta dishes, and many other types of food.
Sweet potatoes are colorful, tasty root vegetables that are abundant in nutrients and have numerous health benefits. They’re high in fiber, vitamin C, manganese, and vitamin A, as well as beta-carotene, chlorogenic acid, and anthocyanins, which are all antioxidants.
According to a review of three studies, eating 4 grams of white sweet potato extract per day for 12 weeks improved blood sugar management in diabetics. Some studies show that this root vegetable may promote immune function, protect against vision loss, and support skin health due to its vitamin A concentration. It’s also good for your reproductive systems and organs like your heart and kidneys. Sweet potatoes can be baked, boiled, roasted, or sautéed and used as a side dish or in a variety of dishes, including sandwiches, salads, and breakfast bowls.
Turnips are a delicious root vegetable that has been grown for centuries. They are high in vitamin C, fiber, manganese, and potassium, and have an outstanding nutritious profile.
Ginger is a flowering plant of a Southeast Asian origin. It’s one of the world’s healthiest spices. It’s a member of the Zingiberaceae family, which includes turmeric, cardamom, and galangal.
It’s high in antioxidants, particularly a compound known as gingerol, which has been linked to a variety of health benefits. Ginger was proven to be useful in lowering nausea and morning sickness in a study of 1,278 pregnant women. Other studies have shown that ginger extract can help lessen menstrual pain and reduce symptoms in people with osteoarthritis. Fresh, dried, powdered, or as an oil or juice, ginger can be used in a variety of ways. It’s a widely used ingredient in cooking. It’s sometimes used in cosmetics and processed foods.
Beets are one of the most nutrient-dense root vegetables available, with each serving containing a significant amount of fiber, folate, and manganese.
They’re also strong in nitrates, which are beneficial plant components that help dilate blood vessels, decrease blood pressure and improve heart health. Beets have also been shown to improve exercise performance and increase blood flow to the brain in studies. Beetroot extract has also been shown in animal experiments to have anticancer properties, inhibiting the development and spread of cancer cells. Try roasting, juicing, pickling, boiling, or steaming beets are some ways to get the health benefits of this delicious root vegetable.
Garlic is a hardy perennial that belongs to the Liliaceae family and is one of the world’s oldest cultivated plants. Onions, leeks, chives, and shallots are other members of this family.
Garlic is widely recognized for its ability to fight bacteria, viruses, fungi, and even parasites. Garlic is high in manganese, vitamin B6, and vitamin C, and each serving has a considerable quantity of each. It’s also well-known for its therapeutic benefits, which are attributed to allicin, a compound released when garlic cloves are crushed, chewed, or chopped. Garlic has been shown in studies to improve heart health by decreasing blood pressure, total cholesterol, and triglyceride levels. It may also help to boost immune function, studies have shown that it can reduce symptom severity and prevent infections like the common cold.
Radishes may not be the most popular vegetable in your garden, but they are one of the healthiest. These undervalued root vegetables are nutrient-dense. They may even help in the treatment and prevention of certain diseases.
Radishes are small in size, but they pack a nutritional punch. They’re low in carbohydrates and calories, but high in fiber and vitamin C. Radishes also contain antifungal properties and have been shown to be effective in test-tube and animal studies against a variety of fungi. Furthermore, a rat study found that the radish plant’s leaves may protect against stomach ulcers. Radishes are a great way to add some crunch to your meals or snacks. To make your food more healthful and tasty, add slices to slaws, sandwiches, salads, or tacos.
Fennel is high in fiber, vitamin C, potassium, and manganese, and has just a few calories per serving. It also includes anethole, a compound that gives fennel its distinct flavor, aroma, and a wide array of health benefits. In one rat study, anethole was shown to be able to modify some of the enzymes involved in carbohydrate metabolism, lowering blood sugar levels. Furthermore, test-tube studies have discovered that anethole has antibacterial characteristics and may limit bacterial development. Fennel may be eaten raw, roasted, or sautéed, and it can also be used in salads, soups, sauces, and pasta dishes.
Carrots are one of the most well-known root vegetables, as well as one of the most healthy. They’re loaded with vitamins A and K, as well as beta-carotene, an important antioxidant.
In both people and animals, eating carrots has been related to improved antioxidant status and decreased cholesterol levels. According to another study, a higher intake of carotenoids, such as beta-carotene, is linked to a decreased risk of various cancers, such as breast, prostate, and stomach cancer. Furthermore, carotenoids may help prevent age-related macular degeneration (AMD), the most common cause of vision loss. Carrots are delicious raw or dipped in hummus as a snack, but they may also be cooked and used in stir-fries, stews, or side dishes.
Celeriac is a relatively unfamiliar vegetable, but it is becoming more popular in recent years. It’s packed full of vitamins and minerals that might help you live a healthier life. Furthermore, it is quite versatile and may easily be substituted for potatoes and other root vegetables in your diet.
It’s high in vitamin C and phosphorus, and it’s also high in vitamin K, with 80% of the daily recommended intake packed into a single one-cup (156-gram) serving. Vitamin K is a vitamin that is required for proper blood clotting. It also helps the function of osteocalcin, a protein hormone important for bone health. Celeriac has a nutty flavor and a crunchy texture that goes well with salads. It may also be cooked, roasted, baked, or mashed and used in place of potatoes in nearly any recipe.