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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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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Although people mostly serve rutabaga cooked, you can enjoy it raw too. Not only does it offer a sweet and peppery flavor, but it perfectly complements sweeter ingredients like the apples in this salad. Plus, shaved rutabaga adds crunchy texture to give you different mouthfeels while you enjoy your salad.

If you don’t know what rutabaga tastes like, imagine a milder version of a turnip. Rutabaga offers a slightly bitter punch, but it is less aggressive and only offers a subtle earthy flavor. Some people also argue that rutabagas exhibit notes of sweetness, making them pair well with similar flavors. You can’t bite into one and think it’s going to taste as sweet as an apple, but there is some sweetness there.

The second thing to note about rutabagas is that people typically cook them, substituting them for potatoes. You can eat them raw, but it’s best to either grate, shred, or julienne them. Thin slices are essential, otherwise it will be too fibrous and difficult to chew.

This salad is all about crispy textures, which is why it’s best to use romaine lettuce. You can, however, use another crisp lettuce if you prefer one over romaine. The sunflower seeds also offer wonderful crunch and nuttiness that complements the apples. If you need some extra sweetness, you can chop up a few dates and toss them in with the salad, but this is not a necessary step.

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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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Get ready for one of the best and most flavorful potato substitutes. It’s quite different from mashed cauliflower and offers a peppery flavor that keeps you coming back for more. Go get your hands on one of the best fall root vegetables, the rutabaga, which is much lower in calories and carbohydrates than a regular potato.

The rutabaga is similar to a turnip and also belongs to the cabbage family, Brassicaeae. It’s a cross between a cabbage and a turnip, offering a sweeter flavor profile than the average turnip. Rutabagas also have a purplish white exterior, distinguishing them from other turnips. Plus, they are much bigger, similar to the size of a tennis ball. Unlike large turnips, which get a little woody and unpleasant, rutabagas offer more flavor in their bigger sizes. Just make sure to peel them and keep in mind that the skin gets thicker the larger they grow.

You can incorporate a rutabaga into a raw slaw or cut it into fries and bake them. In the case of this recipe, you boil rutabaga pieces until tender and then mash them with a potato masher or fork. Consider swapping this mashed recipe for classic mashed potatoes for an upcoming holiday feast. It’s a lower-carb potato substitute that provides a change of pace from what people are used to. You can add other seasonings that you enjoy, or perhaps some vegan sour cream to create a smoother consistency. This is not necessary, though, as they will mash easily and be light and fluffy.

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Sadly, summer is over, which means that the bounty of peaches, watermelon, berries, and other summer favorites won’t be as readily available in the coming months. The good news is that fall favorites are about to hit a grocery store or farmer’s market near you. The autumn harvest includes a variety of different fruits and vegetables that you know and love, so get your hands on these items from September through November.

We know what you are thinking, and yes, you can usually get most produce year round at some stores. Why buy out of season produce when you can buy produce that is in season? Not only does buying local and seasonal produce reduce the carbon footprint, but it also helps to support local economies. Oh, and we forgot to mention that buying seasonal produce can actually save you money!

Fall brings many tasty favorites and some produce items that you’ve always wanted to try, but remain hesitant about doing so. This is your season to experiment. We promise to post a wide variety of fall recipes to inspire you to be adventurous in the kitchen. Use the following produce items to make the most of the fall season.

Fruits

Apples

Apples are a classic fall favorite and with so many varieties, it’s hard not to buy some. Fuji apples have a high concentration of flavonoids and phenolics, and most apples have tons of dietary fiber, which benefits digestion. Try quince, a cousin to apples, this fall in desserts, jams, or jellies. Just don’t eat quince raw because it is very bitter.

Cranberries

This is a classic Thanksgiving fruit and the prime season is October through November. Did you know that only 5% of cranberries make it to the produce section? About 95% of cranberries are dried or turned into sugary juices. Cook with fresh cranberries to help benefit your urinary tract and slow the growth of cancer.

Grapes

The best grape varieties are harvested in the fall, so you know they are fresh, juicy, and delicious. Eat them as a healthy snack, add them to your salads for sweet bursts of flavor, or freeze them to eat as a guilt-free dessert. Grapes actually have a lot of vitamins K and C, antioxidants, and anti-inflammatory properties that help keep your skin healthy.

Pears

From Anjou to Bartlett, or Sugar Pears to Forelles, pears are actually a lot healthier than people think. They are rich in pectin, a complex carbohydrate, that helps promote healthy digestion, boosts the immune system, and acts as a detox agent. 

Persimmons

Some people love them and some people don’t ever want to eat them. They look like orange tomatoes and have a sweet and spicy flavor. Fuyu persimmons are the sweetest and are rich in beta-carotene. Try them in a sauce or fresh in a fruit salad.

Pomegranates

While they are recognized as the fruit that makes up POM juice, pomegranates have been held sacred by ancient religions. The antioxidants in pomegranates may help to decrease your risk of cardiovascular disease, and early studies indicate that they may also help to inhibit breast and colon cancers.

Vegetables

Arugula

This peppery green can be harvested at different times throughout the year, based on the climate in which it is grown. In warmer climates, it is harvested in fall and winter. You can use it to make pesto or make a classic Italian salad with pine nuts, arugula, lemon juice, and olive oil.

Beets

While beets can be available throughout the year, they are best during the fall. They can be a deep red or golden orange. Try to get beets that have their greens attached because you can sauté them or add them to smoothies for a healthy dose of vitamin K. They also contain betaine, which may help to prevent liver disease and heart disease.

Brussels Sprouts & Cabbage

If you can get your hands on Brussels sprouts that grow on the stalk, snatch them up because they last longer than the ones that are cut. Think of Brussels sprouts as mini versions of cabbage. Both of them are packed with cancer-fighting glucosinolates and vitamins A & C.

Broccoli

We know that you can almost always get broccoli, but broccoli thrives during the fall. The cooler temperatures make for a sweeter, less bitter taste. Broccoli is an excellent source of plant-based protein, too!

Rutabagas & Turnips

These definitely don’t win the award for most beautiful vegetables, but they make up for it with their nutritional content. Both turnips and rutabagas may reduce the risk of lung and prostate cancers, and using turnip greens is great way to get calcium.

Squash

It’s all about squash for fall and winter. The most popular variety is butternut squash, but you can create some awesome dishes with spaghetti squash and pumpkins. They are great sources of omega-3s and vitamin A.

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As the weather gets a little cooler, we start to see new and exciting produce items in stores and farmers markets. While you may see these items here and there throughout the year, they hit their peak during the fall season. Some items are vibrant and refreshing, while others are hearty and comforting. It makes for a wide range of recipes that continually interest your taste buds.

Apples

Almost as classic as pumpkins, apples are a staple produce item of fall. Whether you eat them raw, baked, sautéed, or juiced, apples are rich in healthy flavonoids, antioxidants, and dietary fiber. Apples emit ethylene, which speeds up the ripening process. Keep them away from other fruits like avocados, bananas, or citrus to keep everything fresh.

Pears

From Anjou to Bartlett, or Sugar Pears to Forelles, pears are actually a lot healthier than people think. They are rich in pectin, a complex carbohydrate, that helps promote healthy digestion, boosts the immune system, and acts as a detox agent.

Brussels Sprouts

Some people don’t like these because of the smell, taste, or both. Made the right way, though, Brussels sprouts taste incredible. Sauté them with onions, garlic, sea salt, and pepper, and finish them off with a few dashes of balsamic vinegar. Plus, Brussels sprouts are rich in vitamin K, folate, and iron!

Grapes

The best grape varieties are harvested in the fall, so you know they are fresh, juicy, and delicious. Eat them as a healthy snack, add them to your salads for sweet bursts of flavor, or freeze them to eat as a guilt-free dessert. Grapes actually have a lot of vitamins K and C, antioxidants, and anti-inflammatory properties that help keep your skin healthy.

Parsnips

These may get mistaken for white carrots, but they are most definitely not. They have a nutty flavor with hints of sharpness similar to a radish. They go excellent in stews, or you can roast and then puree them for a soup.

Persimmons

Persimmons may be a love/hate fruit for some people. Resembling small orange tomatoes, this East Asian fruit has a sweet and spicy flavor and is rich in beta-carotene. Go for the Fuyu persimmons because they are usually sweeter. You can sauté them for a sauce or eat them fresh in a dessert.

Cranberries

Yet another fall favorite, cranberries are in season for a short amount of time, so get em’ while the gettin’s good. This holiday staple is rich in phytonutrients, vitamin C, and dietary fiber. They can keep for a long time if you buy them fresh and freeze them. Save them for that Thanksgiving cranberry sauce!

Rutabaga

This purple and white root veggie is a cross between a turnip and cabbage. You can cut them like fries and roast them, add them to casseroles, or puree them with carrots and sweet potatoes after roasting them for a sweet soup.

Squash

It’s all about squash for fall and winter. The most popular variety is butternut squash, but you can create some awesome dishes with spaghetti squash and pumpkins. They are great sources of omega-3s and vitamin A.

Sweet Potatoes

We couldn’t make a list of fall produce items without including sweet potatoes. Sweet potatoes can be uses for so much more than Thanksgiving casseroles or pies. Roast them to make fries, boil them to make a sweet potato mash, or grate them to sauté them as hash browns. You can’t really go wrong eating these.

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