Root vegetables include onions, sweet potatoes, turnips, ginger, beets, and more. They are packed with nutrients and offer a range of possible health benefits.
Root vegetables are vegetables where the edible part grows underground. Each root vegetable has a distinct set of nutrients and health benefits.
Read on to learn more about types of root vegetables and their possible health benefits.
Eating onions may be associated with a wide array of health benefits.
A 2021 review found that onions could be beneficial in helping prevent or treat:
- high blood pressure
- diabetes
- obesity
- dyslipidemia
Onions have antioxidant, vasodilatory, and anti-inflammatory properties. Consuming them may help increase insulin release and response, while also reducing cholesterol and glucose absorption.
Sweet potatoes are vibrant root vegetables that contain fiber, vitamin C, manganese, and vitamin A. They also contain several antioxidants, including beta-carotene, chlorogenic acid, and anthocyanins.
Reported benefits of sweet potatoes include:
- protection against diabetes
- protection against some cancers
- anti-inflammatory properties
- preventing against vitamin A malnutrition
More research is necessary to further explore these possible benefits.
- vitamin C
- fiber
- manganese
- potassium
Possible benefits of turnips include:
- protection against diabetes
- protection against some cancers
- antioxidant properties
- antimicrobial properties
- reduced risk of hypoxia, or low blood oxygen levels
More research is necessary.
Ginger contains antioxidants,
Some research ginger can:
- reduce nausea
- help with weight loss
- manage pain associated with arthritis
- lowering fasting blood sugar
- supporting digestive health
- managing menstrual pain
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Garlic is a root vegetable that belongs to the Alliumgenus.
Garlic contains important nutrients, including manganese and potassium.
A 2020 review of trials and studies noted that garlic:
- reduced oxidative stress in people during menopause
- reduced oxidative stress in people with coronary artery disease
- Improved antioxidant status in people receiving chemotherapy for cancer
- provided an anti-inflammatory effect in people with end stage renal disease (ESRD)
- reduced obesity-induced inflammation
- prevented dyslipidemia in people with type 2 diabetes
- lowered lipid levels in people with hyperlipidemic
It’s important to note that the trials and studies looked at different quantities and methods of taking garlic, including garlic cloves and supplements.
You can speak with a doctor for more specific information about how much garlic would be beneficial based on your individual circumstances.
Radishes offer antioxidant properties, with different parts of the plant offering different biochemical compounds.
While more research is necessary, a 2019 review suggests that radishes may offer protection against diabetes.
It could also offer anticancer properties, including against:
- liver cancer
- colon cancer
- breast cancer
- cervical cancer
- lung cancer
- prostate cancer
Fennel is a flowering plant species closely related to carrots. It has a licorice-like flavor.
According to a 2023 review, fennel or fennel extract may offer the following properties:
- anti-inflammatory
- anti-allergic
- analgesic, or pain relief
- antioxidant
- antibacterial
- anti-cancer
A 2023 review found that fennel extract could help alleviate anxiety.
According to a 2022 mouse study, fennel seed extract could help reduce intestinal inflammation. Findings suggest it could work in a similar way to some treatments for inflammatory bowel disease (IBD).
More research in humans is necessary.
Carrots are a
- vitamins
- fiber
- carotenoids
- minerals
- antioxidants
Carrots offer a wide range of possible benefits, such as:
- regulating appetite
- reducing cholesterol
- reducing the risk of coronary heart disease
- antioxidants
- fibers
- calcium
- phosphorus
- vitamin C
- vitamin B
- vitamin K
Vitamin K is an essential nutrient, necessary for proper blood clotting.
Turmeric contains a compound called curcumin. Curcumin has anti-inflammatory and antioxidant properties.
Possible benefits of curcumin include:
- reducing elevated blood pressure
- improving insulin sensitivity
- reducing inflammation
- reducing oxidative stress
- vitamin C
- vitamin B6
- fiber
- minerals
- proteins
Potatoes may offer a range of possible benefits, including:
- anti-inflammatory properties
- protection against diabetes
- protect against obesity
- anticancer properties
- help with blood cholesterol levels
It’s best to avoid or limit intake of fried potatoes or processed potato products, which are often high in fat, salt and calories yet lacking in nutrition. Instead, baked, boiled, or steamed potatoes may provide the most nutrients.
Rutabagas are root vegetables that belong to the mustard family.
They are
- vitamin C
- potassium
- manganese
Rutabagas are also a good source of fiber, which can help support your digestive health and lower blood pressure and cholesterol levels.
They also provide glucosinolates, sulfur-containing compounds that may help protect against cancer cell development and growth and prevent oxidative stress.
Plenty of nutritious and delicious root vegetables exist, including onions, sweet potatoes, turnips, ginger, beets, garlic, radishes, fennel, carrots, celeriac, turmeric, potatoes, and rutabagas.
The health benefits of root vegetables can depend on the specific vegetable. Some may offer anti-inflammatory properties, protection against developing conditions such as diabetes, improved heart health, and more.
Speak with your doctor or a registered dietitian for more information about the possible health benefits of root vegetables.