Grown underground where they soak up nutrients from the soil, root vegetables shine as a fibrous source of complex carbohydrates that are slowly absorbed into the body to provide sustained energy. Roots are a healthier alternative to common sources of carbohydrates like bread and pasta made from enriched flour and white rice. This is because they have a lower glycemic index, meaning the calories don’t result in a blood sugar spike due to slower and more natural digestion. They also don’t contain gluten, which much like higher glycemic carbohydrates is associated with chronic inflammation and related ailments like type 2 diabetes, arthritis, dementia and cancer.In addition to fiber, many root vegetables are rich with magnesium, potassium, vitamin A and vitamin C. The various options range from 50-100 calories per cooked half-cup, and they often taste sweet due to the starches. Polysaccharides are included in root fibers, which are antioxidant and anticarcinogenic compounds. Fibrous diets are also shown to relieve IBS and constipation. These slow burning veggies can help you lose weight by curbing appetite, avoiding blood sugar spikes and providing low calorie, high nutrient sustenance. Meanwhile the vitamins preserve healthy eyes and skin and the minerals promote heart health.
What are the Healthiest Root Vegetables?
Beets
Beets contain high levels of nitrates that provide a variety of health benefits after the body converts them into nitrate oxide. This conversion improves blood pressure and increases stamina associated with exercise. Beets are also known for the antioxidant betaine, which protects against chronic inflammation and related conditions. Additional antioxidants, vitamins, minerals and fiber are shown to help fight cancer, boost the immune system and detoxify the liver and blood.
Sweet Potatoes and Yams
These golden orange roots have a lower glycemic index than white potatoes, but have earned the name “sweet” due to fibrous and slow-burning carbohydrates that provide sustained energy throughout the day. They are one of the best natural sources of vitamin A, as well as vitamin B, C and potassium. When comparing sweet potatoes to yams, they are very similar, except sweet potatoes have fewer calories and more antioxidants while yams have more potassium.
Carrots
Typically carrots get their bright orange color from high levels of antioxidants named carotenoids that are proven to promote skin and eye health, and additional antioxidants are zeaxanthin, lycopene and lutein. Similar to sweet potatoes, carrots feature high levels of vitamin A, as well as vitamins C, D, K and E. They also contain calcium, potassium and magnesium.
Parsnips
While genetically related to carrots, parsnip roots offer a different spectrum of nutritional benefits, include vitamin C, potassium, folate and soluble fiber that are associated with lowering blood cholesterol and decreasing risk of diabetes. The percentages of these nutrients in servings of parsnips also promote a healthy metabolism and nervous system.
Turnips
Bulbous turnip roots stem a cruciferous vegetable, similar to broccoli and kale, and are a low calorie, high fiber source of nutrients. Turnips reduce chronic inflammation because they are packed with vitamin C, which is essential for maintaining health, and also contain vitamin A and antioxidants like lutein, xanthan and carotenoids. The edible leaves contain a different variety of healthy nutrients, too.
Rutabagas
Another cruciferous vegetable, rutabagas are associated with reduced cancer risks, especially ones in the digestive system. Like turnips, rutabagas are very high in vitamin C, but also contain other nutrients such as iron, manganese, calcium, vitamin B6, thiamin and phosphorous, as well as fiber. When ingested together, this blend of nutrients has enhanced absorption that promotes a variety of healthy body functions.
Share Your Comments & Feedback: