Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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Pumpkins, butternut squash, apples, and pomegranates tend to steal the spotlight when fall produce items hit supermarket shelves. Those produce items deserve love and high praise, but there are many autumnal fruits and vegetables that people neglect. Some people want to try them, but they are different and require new recipes. Experimentation is a beautiful thing, especially when it comes to seasonal produce!

How can you know what produce items are in season? The best seasonal produce items will be available at a local farmer’s market, where you can discuss how to eat, use, or cook with new produce items. You can also find seasonal produce at many local grocery stores. Seasonal produce always tastes better because it’s fresher and gets to ripen longer before picking. 

There’s no shame in buying fall favorites, but it’s beneficial to step outside your comfort zone and try other seasonal produce items. You may be familiar with how the following fall produce items look, but you may not know what they are or how to use them. Seize the opportunity to eat them before they are out of season. Comment below if you have any questions about these fruits and vegetables. 

Celeriac

This may not be the most attractive vegetable, but it is extremely versatile and contains beneficial antioxidants, minerals, and fiber. Celeriac, or celery root, is a perfect potato substitute. You can boil it and mash it, or cube, season, and roast it. Cooking celeriac helps to mellow the flavor, but it also enhances the inherent sweetness. You can also enjoy it raw, incorporating it into fall slaws or salads. 

Broccoli Rabe

Everyone is familiar with broccoli, but do you know about it’s cooler, more flavorful relative, broccoli rabe? It is closely related to the turnip and offers a crisp, slightly bitter flavor in the stem and with nutty broccoli-esque buds. It is a rich source of vitamins A, C, & K, calcium, iron, and folate. You can sauté, steam, roast, or grill broccoli rabe with olive oil, sea salt, pepper, garlic, and lemon juice for a perfectly healthy side dish. 

Delicata Squash

Butternut squash and pumpkin seem to reign supreme in the fall and winter squash category. Delicata squash is striking in its appearance, but it’s not the most popular autumnal squash. It has a prominent earthy flavor similar to butternut squash and pumpkin. It’s an easy squash to prepare and cook as it does not require peeling or roasting beforehand. It’s best to cut it in half lengthwise, scoop out the seeds, and roast it for about 30-40 minutes at 425º F. 

Persimmons

The Latin name for the persimmon tree translates to “food of the gods,” so you know it must be an amazing fruit. Persimmons exhibit powerful antioxidants and a high fiber content. Some studies found that the antioxidants may help fight inflammatory stress during flu & cold season (a.k.a. fall). You can eat persimmons raw like apples or pears, or you can add them to salads. They pair well with assertive flavors like arugula or mixed greens. There are many sweet and savory recipes that feature persimmons as well. 

Asian Pears

Asian pears look like oversized apples, and many people mistake them for apples. The skin is caramel and each pear often has a protective white dressing around it in stores. The texture is crisp and juicy and the flavor is quite refreshing and sweet. It’s best to enjoy them fresh on their own, but you can slice them into thin slivers and add them to salads. Once you taste an Asian pear, you may never want to eat a regular pear or apple ever again. 

Quince

Looking like a yellow-green pear and apple hybrid, quince is a hard green fruit native to parts of Asia and the Mediterranean. They are excellent sources of vitamin C, copper, fiber, and offer a small amount of B vitamins and magnesium. They do, however, exhibit potent antioxidant activity, helping to protect cells from unstable free radicals. Quinces are rarely eaten raw because they have an extremely sour and astringent flavor. More often than not, people add quince to stews, soups, or baked desserts. 

Moon Drop Grapes

If you stumbled across Moon Drop grapes in the wild, you might think they were mini eggplants. They have a deep purple skin and are more cylindrical or oblong than the average grape. They have a high concentration of antioxidants and exhibit a sweeter, crunchier flavor than regular green or red grapes. Take advantage of them during their short season by snacking on them or adding them to salads. 

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Celeriac, or celery root, is not the most attractive root vegetable, it’s what’s on the inside that counts. It is similar to a turnip, with a brown, rough exterior and creamy white interior. Because it has a starchy consistency, it can be an excellent substitute for potatoes. That’s why it works so great in soups, stews, or mashes! The mild, celery-like flavor of the root also pairs beautifully with the earthy flavors of hearty soups.

Celeriac is low in calories and high in vitamin C. One cup of cooked celeriac only contains about 55 calories, which is why people prefer it to regular Idaho potatoes. It packs two times the vitamin C content of celery ribs! Plus, it’s high in fiber, vitamin B6, potassium, and magnesium. Some research found that the anti-inflammatory properties may inhibit the production of pro-inflammatory cytokines, which are proteins that play a role in the body’s immune response. More research is necessary to fully understand the anti-inflammatory nature of celeriac.

Now, in regards to the soup, it has a luxurious texture and depth of flavor. There is a slightly nutty flavor that makes this the perfect warming winter soup. It’s very easy to make, containing many members of the allium family, including leeks, onion, and garlic. And make sure that you choose the low-sodium vegetable stock because you don’t need excess sodium in your life.

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Root vegetables are exactly what they sound like: edible plants that grow underground. The leaves and stems sprout above the ground, while the actual vegetable grows under the earth. Potatoes, carrots, onions, parsnips, and turnips, among many more, are the ones you are most likely familiar with. While all of these root vegetables exhibit several health benefits, some of them are healthier than others. 

Starchy root vegetables tend to provide nutrients like vitamin A, vitamin C, potassium, dietary fiber, and magnesium. They are versatile, easy to prepare, and inexpensive, depending on the variety you purchase. Strong evidence suggests that certain compounds in root vegetables may help fight diabetes, obesity, certain types of cancer, and other inflammatory-based disorders. 

During the chilly fall and winter nights, you can get creative with an assortment of fall and winter root vegetables. Many of the seasonal produce items during these seasons are root vegetables, so enjoy them while they are in season. Learn all about the healthiest root vegetables below.

Turnips

Turnips belong to the cruciferous vegetable family, meaning they are related to collard greens, Brussels sprouts, broccoli, kale, and cabbage. They are high in calcium, magnesium, potassium, and indoles, which are phytonutrients that exist in turnip greens. These phytonutrients may reduce cancer risk, especially in regards to prostate, lung, stomach, and colon cancers.

Ginger

Most root vegetables are technically called tubers, but ginger is in fact a rhizome. It’s a flowering plant native to China and it is closely related to turmeric and similar plants. One study monitored 1,278 pregnant women who consumed ginger as a way to combat morning sickness. The results indicated that ginger was effective at reducing both morning sickness and nausea. Ginger may also help reduce inflammation and fight free radicals, thanks to the compound gingerol. 

Garlic

Belonging to the allium family, which includes leeks, onions, chives, and shallots, garlic contains several important nutrients. Garlic is renowned for its medicinal properties, which many researchers attribute to allicin, the compound that releases upon crushing, mincing, or chopping the cloves. Several studies found that garlic can promote heart health by lowering blood pressure, total cholesterol, and triglyceride levels. Almost every dish improves when you add garlic, so eat more of it in your diet!

Sweet Potatoes

Sweet potatoes are vibrant, delicious, and incredibly versatile, going great in sweet and savory dishes. They are excellent sources of vitamins A & C, in addition to other antioxidants like beta-carotene, anthocyanins, and chlorogenic acid. The impressive vitamin A content prompted many researchers to study how sweet potatoes benefit the body. Many studies indicated that the vitamin A in sweet potatoes may help improve skin health, enhance immune function, and protect against vision loss. 

Rutabaga

Don’t let the appearance scare you away because the rutabaga is rich in many nutrients that benefit overall health. They are purple and whitish, being a cross between cabbage and turnips, so they provide similar health benefits. In addition to being a great source of vitamin C, the rutabaga is high in zinc, which plays a role in brain function, mood regulation, immune health, and more. 

Jerusalem Artichokes

Jerusalem artichokes, also known as sunchokes, offer lots of fiber and protein with very little calories. Just like sweet potatoes, Jerusalem artichokes are great sources of vitamin A, although they don’t contain as much as sweet potatoes. They are naturally rich in potassium and iron, an integral nutrient to obtain on a plant-based diet. Iron aids with red blood cell formation, healthy metabolism, and anemia prevention. 

Onions

Onions serve as a staple ingredient in many cuisines, often providing a great base flavor for sauces, soups, stews, and a variety of other dishes. One study found that eating 3.5 ounces of raw onion per day was able to reduce blood sugar levels in people with type 2 diabetes. Additionally research noted that onions may exhibit powerful anti-cancer properties. Some observational studies linked higher intake of onion to a lower risk of common types of cancer. 

Celeriac

Also known as celery root, celeriac is the bulbous root of celery. It is very easy to cook with and serves as an excellent alternative to potatoes. Celeriac is naturally rich in vitamin C, phosphorus, and vitamin K, offering 80% of your recommended daily intake of vitamin K in a one cup serving. Vitamin K is necessary for proper blood clotting, but the body also uses it for the function of osteocalcin, a protein hormone that plays a vital role in bone health.

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The way to eat freshest ingredients is to buy seasonal produce. Some fruits and vegetables are available year round in commercial grocery stores, but certain produce items taste better during the winter. If you go to a farmer’s market, you are guaranteed to see the best seasonal produce varieties.

To get an idea of what fruits and vegetables you should be buying this winter, check out the list below. These produce items can do some amazing things for your health!

Sweet Potatoes

Sweet potatoes are the staple spud for the holiday season. They are incredibly versatile and are rich in fiber, vitamins, and beta-carotene. Since they are relatively low on the glycemic index, they help you feel full without actually making you sluggish.

Blood Oranges

Blood oranges are rare in some parts, but they are more than worth it if they grace the shelves at your local grocery store or farmer’s market. They are popular from December until March and have a dark red and orange flesh. It’s like looking at a tie-dye shirt inside a fruit. They are rich in anthocyanins, which are red flavonoid pigments that have powerful antioxidant properties. According to nutritionists, anthocyanins also have anti-inflammatory properties that can reduce bacterial infections and heart disease.

Winter Squash

The list wouldn’t be complete without mentioning winter squash. Since there are so many colors and varieties to choose from, where do you start? You can’t go wrong with butternut or spaghetti squash, and kabocha and golden squash are loaded with carotenoids, vitamin A, and potassium. We like these roasted, but you can incorporate them into many recipes.

Kiwis

While kiwis are more prevalent certain times throughout the year, many grocery stores carry them year round. When you eat one kiwi, you get 7% of the magnesium, 9% of the potassium, and 2% of the calcium you need every day. One kiwi also contains more vitamin C than an orange! In addition to vitamin C, kiwis also offer vitamin E, an integral antioxidant that benefits immune and heart health. Vitamin E helps to widen blood vessels, which lowers the risk of heart attack and stroke.

Bananas

Bananas are notorious for having potassium and magnesium. These are great nutrients for lowering cortisol levels, i.e. stress hormones. Additionally, bananas are great for naturally getting rid of bloating, gas, or water weight. If your bananas are browning, you can freeze them and save them for smoothies instead of throwing them away. One medium-sized banana satisfies 13% of your recommended daily intake of manganese, which helps the body make collagen and protects skin cells from free radical damage.

Pineapples

Pineapples contain this awesome enzyme called thiamine, which helps the body break down carbohydrates. You know that afternoon coffee or soda you think you need every day? Pineapple water puts an end to that, helping you feel full and keeping your blood sugar in check. The anti-inflammatory effects of bromelain, the primary enzyme in pinapple, may also provide pain relief from arthritis symptoms. Some studies found that supplements containing bromelain and other enzymes were just as effective as regular osteoarthritis pain treatment for lower back pain.

Beets

We can’t say enough good things about beets, and they have a pretty distinct flavor profile. Perfect for winter soups, smoothies, or roasting with rainbow carrots, beets are rich in betalains, which are antioxidants that can help protect against degenerative diseases. The are also rich in vitamins A, B, & C, potassium, and folate, so there’s no reason not to enjoy them this winter.

Persimmons

Rich in dietary fiber and beneficial sterols, which can help reduce cholesterol levels, persimmons have been referred to as divine fruits. They help to improve digestion and can reduce plaque build-up. Some research indicates that persimmons may help regulate blood circulation. Persimmons are naturally rich in copper, which aids the production of new red blood cells.  Increasing the circulation of new, healthy red blood cells may improve metabolism, energy levels, cognitive function, and muscle tone.

Kumquats

Kumquats have a lengthy season, from October to June, but they are most plentiful from December to April. They are roughly the same size as grapes and their powerful, sweet-tart citrus flavor wakes up your taste buds. They go great in salads and are perfect for snacking; you can even eat the peel. In many Asian countries, kumquats have been used to improve respiratory and immune health, often remedying coughs, colds, and other inflammatory respiratory conditions. Lastly, about 5 kumquats will satisfy 73% of your recommended daily intake of vitamin C, so eat up!

Celeriac

Last but not least, let us introduce you to the ugly winter produce item known as celeriac, also known as celery root. Ugly produce needs love too, and the antioxidants that protect healthy cells from free radical damage is just one reason to eat this winter veggie. Because celeriac is rich in vitamin K (64 micrograms per cup), it may be beneficial for bone health, considering that higher vitamin K intake is linked with reduced risk of bone fractures. You can chop it up and saute it, cut it into strips and bake it like fries, or steam it and puree it into a soup. We hope you like it!

Other Popular Winter Fruits & Vegetables

• Apples
• Avocados
• Carrots
• Pumpkin
• Spinach
• Turnips
• Brussels Sprouts
• Cabbage
• Rutabagas
• Leeks
• Onions

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We always encourage people to eat a wide variety of fruits and vegetables. A lot of people reach for the familiar or “pretty” looking produce items to use in recipes they know and love. What about the other nutrients from all the other produce items you aren’t eating? We understand that every single produce item isn’t available to everyone, and we understand that people have certain taste preferences, but “uglier” foods that seem intimidating often contain a plethora of health benefits.

While you may have heard of the ugly food movement, where people are eating misshapen or slightly bruised produce, the “ugly” foods we are talking about are the foods that seem slightly off-putting or unattractive. The fact is that you can do a lot of things with these foods that we perceive as ugly. Let’s take a look at some of these foods, and hopefully you will seek some of them out for future use.

Jackfruit

In addition to being rich in healthy flavonoids, jackfruit has plenty of vitamin C and the sweet yellow flesh is replete with a group of B-complex vitamins. Jackfruit also contains saponins, which increase white blood cell activity and help to prevent cancer cell proliferation.

Celery Root

This bulb, which is also known as celeriac, is rich in vitamin K and dietary fiber. Vitamin K helps to support bone health and may help prevent osteoporosis. Celery root is also rich in potassium, phosphorus, and vitamins C & B6. You can roast it or use it as a healthy mashed potato substitute.

Jerusalem Artichoke

Commonly known as sunchokes, Jerusalem artichokes are not actually related to artichokes; they don’t even taste like artichokes. In fact, they can be treated as potato substitutes! They are full of potassium, magnesium, and fiber, all of which help to maintain a healthy immune and digestive system.

Daikon

The daikon is a member of the radish family and it contains a ton of health benefits. The high vitamin C content helps to stimulate white blood cell production, which works to boost the immune system. Daikon is also beneficial for the digestive system and it works to eliminate bacteria and pathogens from your airways.

Mangosteen

This fruit might be hard to come by, but specialty or ethnic supermarkets may have them when they are in season. The inside may look like a brain, but the edible peel is what you want because it contains xanthones, which are phytonutrients that have been linked to cancer prevention and improved cardiovascular health.

Bitter Melon

While bitter melon may look like an alien cucumber, it can actually help to lower blood sugar and burn more fat. It got the name based on the taste because the more it ripens, the more bitter it becomes. Bitter melon is not approved as a treatment or medication for diabetes, despite the evidence that it can manage blood sugar. More studies must be conducted.

Wakame

Wakame forever! This sea vegetable is a great source of iodine, which is beneficial for keeping the thyroid healthy. Wakame is also a rich source of magnesium, calcium, iron, B-vitamins, zinc, manganese, and vitamin C. Additionally, it helps to support blood clotting and bone health because it contains a lot of vitamin K.

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Celery root, also known as celeriac, is an excellent source of riboflavin, which is a B-complex vitamin that is necessary for metabolic energy production. Celery root also contains magnesium, calcium, phosphorus, potassium, and vitamins A, C, and K.

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