Vegetables that grow underground and are often rich in nutrients are called root vegetables. Carrots, beets, turnips, radishes, sweet potatoes, yams, potatoes, ginger, parsnips, rutabaga, Jerusalem artichokes (sunchokes), celeriac, jicama, horseradish, black radish, daikon, burdock, taro, turmeric and galangal are examples of root vegetables. These vegetables can be eaten in many different ways and are packed with nutrients. They are advantageous to include in a balanced diet as they are also a rich source of fibre, vitamins and minerals. Root vegetables come in a variety of common forms such as:
- Potatoes: Rich in potassium which maintains the health of the heart and other organs and aids in blood pressure control, potatoes are a heart-healthy food. Additionally, they are a good source of fibre and vitamin C.
- Carrots: Carrots include a lot of beta-carotene which the body converts to vitamin A to support healthy skin and vision. They are also an excellent source of potassium and vitamin K.
- Beets: Beets are rich in nitrates which can enhance blood flow and lower blood pressure as well as folate which is crucial for pregnant women.
- Turnips: Turnips are an excellent source of vitamin K, folate and potassium and are high in vitamin C which supports the immune system and promotes healthy skin.
- Sweet Potatoes: Rich in beta-carotene which the body converts to vitamin A to support healthy skin and vision, sweet potatoes are a good source of this vitamin. They also include significant amounts of fibre, potassium and vitamin C.
- Parsnips: Parsnips are a good source of vitamin C and vitamin K, as well as being high in fibre and potassium.
- Radishes: Rich in vitamin C which supports the immune system and encourages healthy skin, radishes are a good source of iron. They are also an excellent source of potassium and vitamin A.
- Ginger: Ginger contains large amounts of the anti-inflammatory and antioxidant compounds gingerol and shogaol. Potassium, magnesium and manganese are also present.
- Yams: Yams are an excellent source of potassium, manganese and vitamin B6 in addition to being high in vitamin C.
- Rutabaga: High in potassium, vitamin C and fibre. It is a good source of magnesium and vitamin B6 as well.
- Jerusalem artichokes (sunchokes): High in inulin, a form of prebiotic fibre that improves intestinal health as well as potassium, iron and vitamin C, Jerusalem artichokes are a good source of these nutrients.
- Celeriac: A good source of fibre, vitamin C, potassium and vitamin K, celeriac is also strong in vitamin K.
- Jicama: is a strong source of potassium, folate and fibre in addition to being high in fibre and vitamin C.
- Horseradish: In addition to being high in vitamin C, horseradish is also a wonderful source of potassium fibre and vitamin B6.
- Black Radish: Black radish includes high levels of vitamin C, potassium, fibre and glucosinolates which are compounds with antioxidant characteristics.
- Daikon: Daikon is a good source of potassium, vitamin B6 and vitamin C.
- Burdock: Burdock is a good source of potassium, vitamin C and vitamin B6. It also has a high fibre content.
- Taro: Taro is a good source of potassium, fibre and vitamin B6 and is high in vitamin C.
- Turmeric: Curcumin, a potent antioxidant with anti-inflammatory effects, is abundant in turmeric. Additionally it has potassium, manganese and vitamin B6.
- Galangal: is high in vitamin C and a good source of potassium, manganese and vitamin B6.
Cooking techniques for root vegetables include baking, roasting, sautéing and boiling. They can be used as a side dish or add to dishe like soups, stews & curries. You can increase your intake of numerous important vitamins and minerals by including a variety of root vegetables in your diet. Root vegetables are an excellent addition to any balanced diet since they are adaptable and may be prepared in a number of different ways, such as roasting, boiling, mashing or adding to stews soups and curries. They also offer a wealth of health advantage as a rich source of fibre, vitamins and minerals.
