Root crops grow underground at the base of a plant. Technically, they are not all roots; Some are bulbous growths that feed nutrients to feed the plant in later months.
Examples are bulbs (fennel, onions), tubers (celeriac, water chestnut), rhizomes (ginger, turmeric), roots or carrots (beets, carrots, parsnips), tuberous roots (sweet potatoes, yucca) and tubers (potatoes, yams) ).
The bulbs, roots and tubers absorb water and nutrients to feed the rest of the plant. These nutrients make them food power plants for us.
Root vegetables are comfort foods from nature that we can enjoy every autumn, but they are also nutritional power plants.
Here are the best nutrient-filled carrot fruits that you can add to your table and the healthiest ways to cook them.
This article provides a list of healthy root vegetables next to their photo, important nutrients and nutritional benefits.
Which are the best options?
Ginger Root Vegetable
Ginger is a flowering plant from China that is closely related to other root vegetables such as turmeric.
It is full of antioxidants, including a specific substance called gingerol, which has been linked to a long list of health benefits.
It can also reduce pain and inflammation, research suggests that ginger extract can help relieve menstrual pain and reduce symptoms in people with osteoarthritis.
Ginger is a great addition to teas, soups, smoothies and casseroles and can bring a spicy touch to just about every dish.
Beets Root Vegetable
These jewelery balls are a great source of antioxidants. Although you may think that they are too sweet for you (certain varieties are used in sugar production).
The root as a whole vegetable is super healthy. The dark purple pigments from Beets support the natural detox process of your body and can help fight cancer.
The vegetables also contain the nutrient betaine, which is known to prevent inflammation, a factor related to many chronic diseases.
For the healthiest beetroot dish, keep the sheets on and not overcooked. Healthy pigments are lost during cooking, so the longer you steam or roast, the less phytonutrients you will end up.
Carrots Root Vegetable
Carrots contain a lot of beta carotene, which can lead to lower risk of vision problems and certain types of cancer.
Eating roots have also been associated with lower cholesterol levels and improved antioxidant status.
It is known that vegetables are great for your heart, and are no exception.
A study showed that the consumption of carrot was related to reduced risk of cardiovascular disease. But that is not the only claim to fame from the carrot.
The carotenoids, particularly beta-carotene and lutein, can help protect the eyes to keep vision healthy in later life.
Studies have also shown that roots have promising effects on the prevention of colon cancer. Although the orange variety has many advantages, you can occasionally replace it with red and purple roots to take advantage of different nutrients.
If you are cooking carrots, try to leave the peel on and then steam it instead of cooking to prevent loss of nutrients.
Garlic Root Vegetable
Garlic has powerful pharmaceutical properties because of the allicin composition. It can improve your immunity, reduce blood pressure and lower cholesterol and triglyceride levels.
Garlic is a root vegetable that belongs to the Allium species and is closely related to onions, leeks, chives and shallots.
Each portion of garlic has a good amount of different important nutrients, including manganese, vitamin B6 and vitamin C.
Moreover, it is known for its medicinal properties, which are mainly attributed to the allicin compound, which is released when cloves of garlic are crushed, chewed or cut into pieces.
It can also enhance immune function, because research shows that it can reduce the severity of the symptoms and help prevent infections, such as colds.
Best of all is that it is very versatile and can be used to enhance the taste of your favorite savory soups, sauces, side dishes and main courses.
Sweet potatoes Root Vegetable
Sweet potatoes can help control blood sugar levels and contain a lot of vitamin A, which can maintain eyesight and improve the immunity and health of the skin.
Sweet potatoes are vivid and delicious root vegetables that are very nutritious and full of health benefits.
They are rich in fiber, vitamin C, manganese and vitamin A and a good source of various antioxidants, including beta-carotene, chlorogenic acid and anthocyanins. and anthocyanins.
Because of their vitamin A content, some studies suggest that this root can improve the immune function, protecting against loss of vision and support skin health.
Sweet potatoes can be baked, cooked, roasted or baked and eaten as a delicious side dish or added to everything from sandwiches, salads to breakfast bowls.
Turnips Root Vegetable
They are delicious root and have been cultivated for centuries.
They have an impressive nutritional profile, which is a major source of vitamin C, fiber, manganese and potassium.
Adding Vitamin C to your diet can help increase your immunity, with one study noting that enough vitamin D can help reduce symptoms and reduce severity of respiratory infections, such as colds.
Moreover, studies show that consuming more cruciferous vegetables, such as turnips, may be associated with lower risk of gastric, breast, colorectal and lung cancer.
Turnips can be exchanged in almost every recipe instead of potatoes. Try to make turnip fries, coleslaw, stir-fry or salad.
Onions and leeks Root Vegetable
These are not your typical starchy tuberous plants. Onions belong to the allium family, but they are also roots.
Leeks and onions are powerful with polyphenols. The vegetables are great for the heart and contain flavonoids that protect the blood vessels and sulfur compounds that prevent clotting.
They are also super-inflammatory and are full of B vitamins such as B6 and folate. Do not overexpose and onion.
Some of the most concentrated nutrients occur in the outer layers.
Fennel Root Vegetable
Fennel contains the compound anethole, which has been shown to reduce blood sugar levels and block the growth of bacteria in test tube and animal studies .
Known for its liquorice-like taste, fennel is a flowering plant species closely related to carrots. liquorice-like taste, fennel is a flowering plant species closely related to carrots.
In addition to delivering very few calories per serving, fennel packs of fiber, vitamin C, potassium and manganese. and manganese.
It also contains the compound anethole, which gives fennel its pronounced flavor, aroma and a wide range of health benefits.
One study in rats showed that anethole can modify some of the enzymes involved in the metabolism or carbohydrates to lower blood sugar levels.
What’s more, test tube studies have shown that anethol has antimicrobial properties and can inhibit the growth of bacteria.
Fennel can be eaten fresh, roasted or sautéed, but also mixed with salads, soups, sauces and pasta dishes and pasta dishes.
Turmeric Root Vegetable
Turmeric contains curcumin, a substance that has been associated with a long list of benefits, including improved joint pain, blood sugar levels and symptoms of depression.
Turmeric is a type of root vegetable that belongs to the same family as ginger and cardamom.
The rhizomes, or root, of the plant are often ground into an herb, which is used to add a splash of color, flavor and health benefits to many dishes. plant is often ground into an herb, which is used to add a splash of color, flavor and health benefits to many dishes.
Turmeric has a composition called curcumin, which has been revealed to prevent blood clots, less cholesterol levels and cut down inflammatory markers in both test tube and animal studies .
Turmeric is widely available as a spice and can be added to both savory and sweet recipes, as well as beverages such as turmeric milk.
To exploit its benefits, you have to combine turmeric with black pepper, as it contains a compound that can significantly stimulate the uptake or curcumin in your gut.
Radish Root Vegetable
A contrast to the East Asian daisy radish, the ordinary radish comes in colorful shades of red, pink and purple.
Radishes have a spicy and peppery taste, and this comes from the chemical compounds they contain, such as glucosinolate and isothiocyanate.
Regarding their nutritional profile, radishes provide minimal calories, macronutrients or micronutrients.