Root vegetables have long been relished as a delicious part of a wholesome and nutritious diet regimen. It is defined as an edible plant that grows underground. They are tasty, versatile, and packed with essential nutrients that promote overall health. From boosting immunity to improving digestion, these vegetables offer many benefits. Here are seven of the healthiest root vegetables you should consider adding to your diet:
Sweet Potatoes
Sweet potatoes are heaped with beta-carotene, which is converted into vitamin A in the body. Vitamin A is a vital nutrient required for good vision, immune function, and skin health. They are also a good source of fibre, which improves digestion and helps sustain a healthy weight. A study revealed that adding sweet potatoes to your diet regimen helps regulate blood sugar levels in people with diabetes.
This wholesome root veggie can be baked, boiled, roasted, or sauteed and enjoyed as a yummy accompaniment or blended to make sandwiches, salads, or breakfast bowls.
Beets
Beets are loaded with antioxidants, mainly betalains, which have been shown to have anti-inflammatory and detoxifying qualities. They are also high in folate, which is important for cell division and DNA synthesis.
Research shows that regular beet intake may enhance stamina and increase blood flow to the brain. In addition, beetroot extract has been shown to have anticancer traits that may slow the growth and spread of cancer cells.
To reap the many advantages of this bright-coloured vegetable, try roasting, juicing, pickling, boiling, and sauteing it in your daily cooking.
Carrots
The richness of vitamin A content in carrots is greatly beneficial for eye health. They also contain antioxidants like beta-carotene, which may help reduce the risk of certain cancers and heart disease.
Studies found that a higher intake of carotenoids is linked with a reduced risk of cancer, including breast, prostate, and stomach cancer. Also eating carotenoid-rich food may safeguard against age-related macular degeneration (AMD).
Carrots make an amazing standalone snack that can be eaten raw or dipped in hummus. They can also be cooked and used to make desserts, stir-fries, or juices.
Also Read: Carrots Can Contribute To Health & Beauty
Turnips
Turnips are imbued with dietary fibre, vitamin C, and manganese. They also contain glucosinolates, which are sulfur-containing compounds that have been linked to a decreased risk of cancer. Evidence shows that incorporating cruciferous vegetables like turnips reduces the risk of stomach, breast, colorectal and lung cancer.
Turnips can be tweaked into nearly any dish to replace potatoes. Try making turnip fries, coleslaw, stir-fry, or salad.
Radishes
Radishes are low in calories but high in fibre, vitamin C, and potassium. They also contain compounds called isothiocyanates, which have been shown to have anti-cancer properties. A study found that radish plants may safeguard the cells against stomach ulcers.
Radishes are great options for adding crunch to your meals or snacks. Add radish slices to sandwiches, salads or tacos to give your meal a wholesome and tasty upgrade.
Garlic
While technically not a root vegetable, garlic is a bulbous vegetable that grows underground and is highly nutritious. It contains allicin, a compound with potent medicinal properties, including anti-inflammatory and antibacterial effects, which prevent infections and common colds. Several pieces of evidence have revealed that garlic can enhance cardiac health by controlling blood pressure and lowering cholesterol and triglycerides.
Garlic is a highly versatile ingredient and can be used to uplift the flavour of savour dishes, soups, sauces, and main courses.
Onions
Like garlic, onions are bulbous vegetables that grow underground. Onions are a storehouse of antioxidants, mainly quercetin, which has anti-inflammatory and antihistamine effects. Onions also contain prebiotic fibres that promote a healthy gut microbiome. Evidence shows that adding onions to the meal plan may be linked to numerous health incentives, from controlling diabetes to reducing the risk of common types of cancer.
Onions work great in a rich array of delicacies and can easily be added to salads, soups, eggs, casseroles, rice, pasta dishes and many more.
Incorporating these root vegetables into your diet can help boost your overall health and well-being. Whether roasted, steamed, or sautéed, there are many delicious ways to enjoy these nutritious vegetables.
References:
Root Vegetables—Composition, Health Effects, and Contaminants
Eliza Knez, Kornelia Kadac-Czapska, Kamila Dmochowska-Ślęzak, and Małgorzata Grembecka*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9735862/
Root Vegetables Having Medicinal Properties: Their Possible Use in Pharmaceutical and Food Industries
Saleem Siddiqui, Dr-Naseer Ahmed, Allaylay Devi
https://www.researchgate.net/publication/366066181_Root_Vegetables_Having_Medicinal_Properties_Their_Possible_Use_in_Pharmaceutical_and_Food_Industries
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