Root Vegetables | Health Benefits

September 14, 2021

ROOT VEGETABLES FOR HEALTH STABILITY

It has been a long since people started to include root vegetables in their diets, and it helped them to establish the right amount of nutrients needed by their bodies. These root vegetables are planted underground and will then cultivate after a specific time range. Some examples of these are potatoes, carrots, and onions that you are familiar with. Despite seeing them like root crops with the same characteristics, they still have distinct differences in nutrients that they contain. Here is the list of the top root vegetables that can satisfy your necessities in terms of healthy and considerable foods that you can add to your diet.

Beets

Are you looking for a good source of fiber? Beets will not betray you, for it has a significant amount of fiber, folate, and manganese in every serving of it. Beets can also help dilate your blood vessels through the use of its nitrates, and it potentially lowers the blood pressure of a human being. It also has a great contribution in doing physical activities like exercising because it provides enough energy to support the activities that our body is conducting. Besides that, the mental capability or cognitive thinking of an individual is also affected by the good change that beets can provide our system. According to some animal studies, the use of beetroot extract can make the cancer cells spread slower than the usual spread of the cancer cells inside the body. You can try roasting, juicing, pickling, boiling, or steaming the beet to get its unique health benefits.

Carrots

Vitamin A and K carrots are well-known for these components, and not only that, it still has hidden nutrients that we are not usually seen in other news or articles. It brims essential antioxidants like beta-carotene and helps regulate cholesterol levels. According to studies, an increase in the intake of carotenoids may lessen the chance of developing cancer cells. Since the nutrients are for vision, it can also reduce the possibility of having age-related macular degeneration. Carrots can be served as side dishes, and you can enjoy its crunchiness through your plate.

Celeriac

You may not be familiar with celeriac, but it is commonly known as celery root. It has vitamin C, phosphorus, and vitamin K, providing you with 80% of the needed value in a serving cup. Blood clotting needs vitamin K, and celeriac is a perfect remedy for this. To make the osteocalcin function, celeriac is another key root veggie to improve your bone health further. Lastly, the taste of celeriac is nutty and crunchy. Add this to your salads or even bake, roast, boil, or mash it in place of potatoes.

Fennel

Fennel is closely related to the carrot, and it has flowers! It is an excellent fiber, vitamin C, potassium, and manganese source. Because of the anethole compound, the fennel has a distinct aroma, flavor, and even a wide range of health benefits. Fennels can help reduce blood sugar levels because of the anethole tested on a rat experiment. It is also said that there is the presence of antimicrobial properties that may inhibit the growth of bacteria in the fennel tested in test tubes.

Garlic

Garlic is closer to the family of onions, and each serving can provide you with several amounts of nutrients like manganese and vitamin B6. Vitamin C also has medicinal properties attributed to allicin released during the crushing, chewing, or chopping of garlic cloves. Garlic can also lower an individual’s blood pressure and maintain the body’s cholesterol and triglycerides. You can quickly eliminate the common cold by using garlic because, according to studies, it can decrease the severity of infections. It is usually used in cooking because of its versatility and the amplification of its flavor.

Ginger

The origin of ginger is the country of China, and it is commonly related to turmeric. It also has many antioxidants and compounds (gingerol) associated with different health benefits that the civilization has believed to have since then. According to one study, involving ginger with pregnant women can lessen the chance of nausea and morning sickness. Additionally, it can reduce the pain and inflammation during menstruation or to those people with osteoarthritis.

Onions

You may sometimes see that your mom, wife, sister, or cook can include yourself, that using onion can significantly increase the dish’s taste. Onions are high in fiber and vitamin C and have antioxidants that are good for our body. These antioxidants are the ones that protect our body against different oxidative damage and lessen the chance of having an illness. Included in various cuisines, eating onions may be associated with various health benefits like reducing blood sugar levels for those with diabetes. According to a study, onions also have potent anti-cancer properties proven by other observational studies involving a higher intake of onions, lowering the risk of having common types of cancer.

Potatoes

Because of the versatility of potatoes, a wide array of a variety of them is cultivated all around the world. These root crops are very nutritious, and it has fiber, vitamin C, vitamin B6, potassium, and even manganese. Potatoes have starch which will then, when it is consumed, the beneficial gut bacteria will eat it in the digestive tract. Eating boiled potatoes can make you feel full, which is an excellent solution for those who want to lose weight. To get the most nutrient from the vegetables, try boiling, baking, or steaming these to consume the nutrients instead of those processed products.

Radishes

You can try radishes if you are looking for root veggies containing fewer carbs. It can be considered one of the favorites if nutrition is one of the factors to be focused on because it has the right amount of fiber and vitamin C, antifungal properties, and protection against ulcers. It is an excellent addition to a dish to have a crunch to your meals.

Rutabaga

Rutabaga belongs to the mustard family, and its leaves and roots are the only edible parts of it. It contains vitamin C, potassium, and manganese, with disease-fighting antioxidants that protect the body from any sickness. This root crop is also a good fiber source, which can lower your blood pressure and cholesterol levels. Rutabaga is another root vegetable that can reduce the growth of cancer cells and oxidative stress.

Sweet potatoes

Sweet potatoes are known for their vibrancy and delicious taste. These root crops are also known for being nutritious and jam-packed health benefits to our bodies. It possesses the power of fiber, vitamin C, manganese, and vitamin A. Like other popular crops, it also has antioxidants, including beta-carotene, chlorogenic acid, and anthocyanins. It can also regulate the blood sugar of those patients with diabetes who are having difficulty managing their illness. Since vitamin A’s purpose is for immune function and vision, it is said that sweet potatoes can improve the deficiency in this matter. They are worried about how you can cook sweet potatoes. It is easy; you can bake, boil, roast, or sautéed. Serve it as a side dish and enjoy.

Turmeric

As mentioned above, ginger is like turmeric and vice versa. However, the root of the plant turmeric is usually turned into a spice to give flavor to different cuisines. Turmeric has curcumin in it and effectively prevents blood clot formation, and regulates the cholesterol levels of animals and humans. It is said that according to research, turmeric can alleviate the pain in the joints and make your blood sugar level stable. It can also reduce the chance of falling into a depressive state of mind.

Turnips

Turnips are one of the best comfort foods for people who love snacks. Did you know that turnips have been cultivated over centuries? Yes, and because of its impressive nutrient profile, people learned how to improve it in their style. Having vitamin C, fiber, manganese, and potassium in this root vegetable can help boost your immunity and help you reduce the symptoms, and shorten the severity of various respiratory infections. According to studies, the consumption of turnips can also reduce the chance of stomach, breast, colorectal, and lung cancer.

The flexibility of the food depends on the one who is cooking it. If you want to have the proper nutrients that it contains, try releasing the components by doing non-preservative processes. Many foods exist in this world, and they also have a unique set of benefits. Making your serving by managing and calculating the value that you can get, you can include these crops in your diet, and I can assure you that this will be incredibly beneficial. Try doing experiments with the combinations of the root vegetables above for better results. Optimize your diet and your health for the improvement of your body. Enjoy, and have fun!