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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As soon as the weather starts to cool down, we start thinking about warming fall recipes. We are talking about soups, stews, and savory warm salads. You roast some parsnips, beets, sweet potatoes, squash, or other fall vegetables and toss them with some whole grains and sturdy greens. In the case of this fall harvest salad, you roast some golden beets and sweet potatoes before tossing them with quinoa and mixed greens. You can also use kale and bulgur wheat if you have those items on hand. You can also use couscous or wild rice in place of quinoa.

This works great as an entree salad, side salad, or meal prep dish for a couple days. If you decide to meal prep this salad, though, we recommend that you use kale, as it doesn’t get soggy like other greens. If you plan to eat this right away, use the mixed greens in the recipe ingredients. Additionally, do not dress the salad if you meal prep, as that will cause all of the ingredients to get a little soggy. We don’t know about you, but we’d prefer to not eat a soggy salad!

Roasting the vegetables is the time-consuming part of this recipe. beets can take a while to roast, so cut them uniformly and on the thinner side. The same rule applies for the sweet potatoes. You want the vegetables to roast evenly, so make sure to spread them in an even layer on a baking sheet. If you do that, they should take about 30-35 minutes to roast. Remove them from the oven and allow them to cool slightly before assembling the salad. And remember, you can cook the quinoa, prepare the rest of the ingredients, and make the dressing while the veggies are roasting.

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Carrots are one of the most beneficial and easily accessible root vegetables in existence. They are in just about every grocery store and come in a variety of colors, although you most commonly see them in their orange form. Speaking of this orange color, it indicates the presence of beta-carotene, which converts to vitamin A in the body and serves as a powerful antioxidant. Is a creamy vegan carrot soup incredibly tasty? Absolutely, but it is also a nutritious meal option that helps you absorb the vegetable’s numerous health benefits.

When the weather is cold, nothing beats slurping up a tasty soup. Unlike other creamy or meat-heavy soups, this soup contains ingredients that all work to enhance immune function. Whether you feel a cold coming on or are trying to get over a sore throat, this soup is the perfect choice. Carrots contain phytonutrients that enhance the body’s defense mechanisms, making it more resilient against infections. The high vitamin C content in carrots also stimulates the production of white blood cells, enhancing overall immune response.

The great thing about this soup, besides the health benefits, is that it is easy to whip up. It doesn’t make a whole lot of soup, but there will be enough for two people to have large bowls. You can also serve three to four people smaller bowls to accompany their main courses. Some people like to include more non-dairy milk in their soup recipes for maximum creaminess, but the potatoes help create a luxuriously creamy consistency that you’re guaranteed to love.

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If you love healthy, nutrient-dense smoothies, then you are going to fall head over heels for this flavorful creation. It contains ingredients that pack a serious nutritional punch. We are talking about potent antioxidants, phytochemicals, vitamins, and minerals that the body can easily absorb. In fact, drinking a smoothie on an empty stomach is the best time to enjoy one. The reason for this is because the ingredients are predigested in their blended form, so the digestive system doesn’t have to work hard to break them down to absorb the nutrients.

Every smoothie has a couple standout ingredients, and the stars of this smoothie are the ginger and the beets. Beets are misunderstood root vegetables and many people dislike them. We like to say that you dislike beets until you enjoy them in the right way. They exhibit a somewhat earthy flavor, so you have to balance that with sweeter, tangy, or savory flavors. For example, we combine the beets with blueberries, carrots, mangos, and dates in this smoothie, so you barely taste them, and yet you still get all the benefits. Beets are great sources of vitamin C, iron, fiber, potassium, and incredibly low in calories

Ginger is a powerful superfood that exhibits a long list of medicinal properties. It has a long history of use in alternative medicine practices, primarily for the anti-inflammatory, antimicrobial, neuroprotective, and anti-nausea compounds. Offering a subtle peppery kick, ginger is a rich source of antioxidants, zinc, folate, magnesium, and vitamins B3 and B6. It does have a prominent taste, but that’s why the sweeter ingredients are in this smoothie. We hope you love this creation, and tag us on your socials if you make it!

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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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Next to pumpkins and apples, sweet potatoes rank high on the list of fall’s most nutritious produce items. Like most fruits and vegetables, there are different varieties of sweet potatoes. The more spuds, the merrier! When you see the different colors, shapes, and textures at the grocery store, how do you know which one to choose? Is one better than the other?

What Is A Sweet Potato?

Some people use “sweet potato” and “yam” interchangeably, but they are quite different. Yams have a drier texture and higher starch content than a regular sweet potato. Yams are sweet, though, which explains the misconception. Sweet potatoes have a similar flavor profile to carrots, in that they are sweet, but the inherent sweetness varies between the varieties. The location, weather, and growing conditions dictate the flavor profile. 

All of the sweet potato varieties described below fall under the sweet potato umbrella, even though people call them yams. Technically, yams are tubers, not root vegetables. A true yam is quite difficult to find in the United States, as most grow in Africa and Asia. A yam has the potential to grow up to 150 pounds, which a sweet potato could never do. 

Garnet Sweet Potato

High in moisture with a reddish to purplish skin, Garnet sweet potatoes have an orange flesh and taste similar to winter squash. In fact, one could argue that the flavor profile is quite similar to a pie pumpkin. Because of this, Garnet sweet potatoes go great in baking recipes, including casserole or sweet potato pie. 

Japanese Sweet Potato

These sweet potatoes are quite oblong and medium to large in size. The skin is purple, but the flesh is white, and typically starchier and drier than other sweet potato varieties. What you’ll notice about this sweet potato is that it has a nutty, sweet, and almost floral flavor. The Japanese sweet potato is perfect for boiling, braising, or stir-frying. You can also use it for homemade gnocchi because of the low moisture content. 

Purple Sweet Potatoes

Purple on the outside and even more purple on the inside, purple sweet potatoes offer a firm meaty texture with a subtly sweet flesh. One of the great things about purple sweet potatoes is that their color intensifies during the cooking process. They are rich in anthocyanins, which are antioxidants that give them their purple hue. Great for frying, sautéing, steaming, or roasting, these purple potatoes are great for myriad side dishes. Plus, they absorb a variety of spices!

Covington Sweet Potato

Very popular in the southern United States, the Covington sweet potato has a distinct orange flesh and rose-colored peel. This sweet potato accounts for approximately 85% of sweet potato production in North Carolina, and it continues to grow in popularity. The ends taper into points and they have a slight curve to their overall shape. Covingtons have a sweet flavor, lending themselves to desserts, but they are also great when pureed, mashed, baked, or roasted.

Jewel Sweet Potato

The Jewel sweet potato has an elliptical shape and a mildly sweet taste. The firm texture and high moisture content makes the Jewel sweet potato a great all-purpose sweet potato. This is the classic sweet potato that many people think of, with a copper skin and deep orange flesh. It absorbs intense spices, but it also lends itself to sweeter preparations. One of the best ways to cook the Jewel sweet potato is to cut it into wedges, toss with sea salt, pepper, and olive oil, and bake for 30 minutes at 425º F. 

O’Henry

Isn’t this a fun name for a sweet potato? It may look like a regular potato on the inside, but the skin is rather red or tan. When you cook an O’Henry sweet potato, it becomes quite creamy, moist, and dense. That’s why many people add it soups and stews, but you can also incorporate it into sweeter recipes. Use O’Henry sweet potatoes to make sweet potato fries, pies, or candied sweet potatoes. 

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Primarily harvested from October to November, rutabagas are root vegetables similar to turnips. Their health benefits are vast, helping to boost the immune system, enhance digestive health, and improve metabolic function. Rutabagas may also lower both blood pressure and cholesterol levels and aid with cellular and enzymatic functions. 

What Are Rutabagas?

Rutabagas belong to the Brassica (cabbage) family and grow in many parts of the world, especially in colder climates. It’s a cross between a cabbage and turnip, offering a sweeter flavor profile than a classic peppery turnip. As a food source, both the root and the leaves are edible, with the leaves tasting similar to other bitter greens like chard or beet greens. People handle the root in various ways, using it as a potato substitute or shaving it thinly for slaws and salads. It offers a wide range of minerals, vitamins, and organic compounds that make it a wonderful addition to your diet. Let’s explore some of the most impressive health benefits below. 

May Improve Digestion

One serving of rutabaga provides 12% of your recommended daily intake (RDI) of fiber. Dietary fiber has many functions in the body, the primary one being that it helps to bulk up stool and prevent constipation. Optimal digestion is an essential part of overall health, as regular bowel movements can aid with toxin elimination and assist with weight loss efforts. The insoluble fiber in rutabagas also feeds gut bacteria, promoting a healthier microbiome. 

Rich In Potassium

This may not seem like an impressive health benefit, but potassium plays many important roles in the body. In regards to heart health, potassium works to reduce the amount of sodium in the body, helping to naturally reduce blood pressure. One study found that cruciferous vegetables, including rutabagas, may reduce the risk of cardiovascular disease by 15%. The body also requires potassium for nerve signaling and muscle contraction. People who regularly consume potassium-rich foods have a lower risk of stroke, heart disease, and high blood pressure. 

May Prevent Premature Aging

Rutabagas exhibit impressive antioxidant activity, being excellent sources of vitamins C and E. Both of these vitamins work to neutralize free radicals, which contribute to oxidative stress. Not only does this help combat disease, but it may also improve the health of the skin and combat signs of premature aging. Vitamin C works to neutralize free radicals in the skin caused by environmental pollution and ultraviolet (UV) light. Vitamin C also aids collagen synthesis, which helps to keep skin strong and healthy. The glucosinolates in rutabagas also play a protective role in skin aging, especially in relation to UV damage. 

May Enhance Immune Function

In addition to fighting free radicals, vitamin C also works to enhance immune function. A single serving of rutabaga provides half of the RDI of vitamin C, which stimulates the immune system to produce white blood cells. The body also needs vitamin C to repair connective tissues, muscles, and blood vessels. Experts also note that people who regularly consume vitamin C-rich foods have accelerated wound healing. 

Reduces Risk Of Eye Diseases

Cataracts and macular degeneration are two of the most common eye diseases in relation to aging. In fact, by age 65, more than 90% of people in the U.S. will develop cataracts. According to several surveys, roughly 11 million people in the U.S. are affected by macular degeneration. Although rutabagas cannot cure either of these conditions, they do offer phytonutrients that are necessary for optimal eye health. Lutein and zeaxanthin are two antioxidants that may decrease the risk of macular degeneration and cataracts. 

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The parsnip is a delicious root vegetable that resembles a carrot. They are long, cream-colored, and exhibit a nutty and sweet flavor profile. An interesting fact is that parsnips that grow in colder climates, or where a light snow covers the ground, are inherently sweeter. They also happen to comply with paleo and Whole30 diets, making them an excellent potato substitute.

Parsnips contain a diverse mix of nutrients, including fiber, vitamins C, E, & K, magnesium, folate, zinc, phosphorus, and vitamin B6. Additionally, they exhibit impressive antioxidant activity to help reduce oxidative stress. Increasing the amount of antioxidants you consume is beneficial for reducing the risk of heart disease, cancer, and diabetes. Some test-tube studies found that the polyacetylene compounds in parsnips may anti-cancer properties.

Parsnips are underutilized, mainly because people don’t know what to do with them. Once you unlock the secrets of parsnips, though, you won’t stop. The creations are endless and you’ll have them as a featured item on your shopping list during the fall season. They are available throughout the year but are freshest during the fall and winter months. We hope you love these parsnip fries, so much so that you make them instead of regular potato fries in the future!

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The liver is a vital organ in the body that is responsible for breaking down carbohydrates, primarily glucose, and detoxing the body. It works to clean the blood of potential toxins and harmful pathogens, synthesize proteins, process hemoglobin, and aid with digestion. It also helps to store energy, create bile, and break down byproducts of metabolism. Needless to say, if the liver doesn’t function optimally, your overall health suffers.

The liver may be one of the hardest working organs in the body. It’s easy to make the liver’s duties more difficult by eating unhealthy foods and maintaining poor lifestyle habits. Too many processed foods, animal proteins, refined sugars, alcoholic beverages, and saturated fats can harm the liver. Additionally, lack of exercise or regular exposure to pesticides and airborne pollutants can detract from optimal liver health.  

Fortunately, there are many foods that can encourage a healthier liver. Some of the best ones are detailed below. 

Grapefruit

Grapefruit contains a plethora of beneficial plant compounds, but the two antioxidants that benefit the liver are naringenin and naringin. These protective compounds may work to lower inflammation and keep cells healthy. Several studies found that these antioxidants may help reduce the development of hepatic fibrosis, which causes connective tissue build-up in the liver. More animal studies found that naringenin increased the amount of enzymes necessary for fat burning. This helped to ward off fat accumulation in the liver. 

Carrots

Carrots are commonly associated with with eye health, but it turns out that these tasty root vegetables are great for your liver. The plant flavonoids and beta-carotene in carrots work to stimulate overall liver function and performance. The liver converts the beta-carotene into vitamin A, which may decrease the risk of liver disease. 

Prickly Pear

Prickly pear is an edible fruit that grows on a popular type of cactus. The fruit and juice are commonly consumed to help reduce fatigue, liver disease, and ulcers. An animal study observed mice that consumed prickly pear extract along with a pesticide that is harmful to the liver. The prickly pear extract worked to normalize enzyme and cholesterol levels in this study and similar studies. A different human study monitored 55 people who consumed prickly pear extract after a hangover. The extract helped to reduce nausea, dry mouth, and lessened other symptoms of the hangover. 

Leafy Greens

It’s always a good idea to include more leafy greens in your diet. In addition to packing a diverse mix of antioxidants, minerals, and vitamins, leafy greens contain a lot of chlorophyll. This works to reduce the toxic load on the liver by counteracting the toxins during the digestive process. If you consume bitter greens like arugula, kale, dandelion greens, or endives, you’ll help the liver produce more bile. 

Apples

Apples offer fiber, they are low calories, and high levels of pectin, which is a chemical compound that works to aid the body’s natural cleansing process. Pectin helps the the body release toxins from the digestive tract, which has a positive effect on the liver. Apples may also help manage the amount of toxins that the liver has to filter.

Oats

Just like apples, oats contain a lot of beneficial fiber that helps move waste through the digestive tract. Oats contain beta-glucans, which are specific fiber compounds that benefit the liver. According to a 2017 study, beta-glucans have a lot of biological activity in the body. They may help to fight against obesity, diabetes, and inflammation, all the while aiding immune function. One animal study concluded that beta-glucans from oats helped decrease the amount of fat on mice livers. More human research is necessary, though. 

Avocados

Avocados are known for their monounsaturated fats, specifically the omega-3 fatty acids. The healthy fats and other micronutrients in avocados work to encourage glutathione production. Glutathione actually helps the liver remove environmental pollutants, toxins produced by stress, and heavy metals from the body. 

Beets

Are you familiar with oxidative stress? This is the imbalance of free radicals and antioxidants in the body. It’s your job to consume antioxidant-rich foods to fight oxidative stress, which can increase the risk of cancer and inflammation. Beets are naturally rich in antioxidants like beta-carotene that work to enhance liver production and fight oxidative stress. They also contain betaine, which helps liver cells release toxins.

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When you finish the cleanse and transition back to your regular diet, you don’t have to stop eating fruits and vegetables. In fact, we encourage you to regularly consume a wide variety of fruits and vegetables. Obviously, you can cook foods, and root vegetables are some of the best vegetables to cook. Turn to root vegetables if you need a complementary side dish or savory appetizer. We are not talking about potatoes; rather, this recipe highlights the sweet earthiness of beets and carrots.

Carrots and beets go together like green eggs and ham; they’re just made for each other, and their color combination is too beautiful not to admire. People are often scared of beets because they have a rich earthiness, but that changes in this recipe. Adding honey to the root vegetables part of the way through the roasting process offers a wonderful complementary sweetness. You won’t really taste the honey if you add it to the carrots and beets too early in the roasting process. Make sure to only add it in the last five minutes to taste that pronounced honey flavor. Lastly, the fragrant herbs balance the sweetness of the honey and enhance the inherent flavors of the root vegetables.

A Quick Note: You’ll notice that the image has the carrots and the beets cut into sticks. You’re welcome to prepare them like that if you don’t want to cube them. However you cut them is completely fine, but keep in mind that the thickness of your veggies may affect the roasting time.

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