The Top 5 Root Vegetables You Should Be Eating

Root vegetables are especially rich in soluble and insoluble fiber, which helps to boost the health of gut bacteria, lowers high levels of blood fats and blood glucose, and reduces the risk of Type-2 diabetes, heart disease and bowel cancer.

Many root vegetables are known for their concentrations of vitamin C, B and A as well as their level of health-promoting antioxidants. These vitamins help the body’s immune system by reducing inflammation that can contribute to chronic illnesses.

𝟭) 𝗕𝗘𝗘𝗧𝗦

Beets are a distinctive reddish-purple color, and they are one of the healthiest roots.

A crucial benefit of beets is that they contain significant concentrations of nitrate which the body converts to nitric oxide. Nitric oxide helps to reduce blood pressure and improve performance by dilating blood vessels.

In a 2018 study in the Journal of Applied Physiology, researchers gave athletes beetroot (in a supplement) or a placebo before and during 2 hours of moderate-intensity cycling. Those who got the beetroot showed less muscle fatigue and reduced oxygen consumption.

Per 100 grams, beets contain the following key nutrients:

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝗻𝗱 𝗠𝗮𝗰𝗿𝗼𝘀

Calories 43 kcal
Carbohydrate 9.6 g
Fiber 2.8 g
Sugar 6.8 g
Fat 0.2 g
Protein 1.6 g

𝗞𝗲𝘆 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀

Folate 27% RDA
Manganese 16% RDA
Potassium 9% RDA
Vitamin C 8% RDA
Magnesium 6% RDA

As shown in the table, beets are relatively low in calories, and they contain a small to moderate amount of carbohydrate.

Beets are also a good source of folate.

Key Point: Beets are one of the most significant dietary sources of nitrate. Nitrate converts to nitric oxide and has a beneficial effect on blood pressure, energy and stamina.

𝟮) 𝗖𝗔𝗥𝗥𝗢𝗧𝗦

Carrots are an orange root vegetable and they are exceptionally high in vitamin A carotenoids.

These carotenoids include the antioxidants lutein and zeaxanthin. Notably, human clinical trials show these compounds may help to protect against age-related ocular diseases. Lutein and zeaxanthin filter harmful high-energy blue wavelengths of light and help protect and maintain healthy cells in the eyes. Of the 600 carotenoids found in nature, only these two are deposited in high quantities in the retina (macula) of the eye.

Here are the key nutrients that carrots offer per 100 grams:

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝗻𝗱 𝗠𝗮𝗰𝗿𝗼𝘀

Calories 41 kcal
Carbohydrate 9.6 g
Fiber 2.8 g
Sugar 4.7 g
Fat 0.2 g
Protein 0.9 g

𝗞𝗲𝘆 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀

Carotenoids 334% RDA
Vitamin K1 9% RDA
Vitamin C 10% RDA
Manganese 7% RDA
Vitamin B6 7% RDA

While the idea of carrots giving us perfect night vision is exaggerated, the significant carotenoid content is a good reason to eat them.

Key Point: Carrots are a reasonably nutritious root vegetable which are a substantial source of carotenoids.

𝟯) 𝗗𝗔𝗜𝗞𝗢𝗡 𝗥𝗔𝗗𝗜𝗦𝗛

Daikon radish is a favorite type of root vegetable in East Asia, and it is a staple food in Japanese cuisine. Despite this, the origins of daikon radish lie in the Mediterranean region, and it is available in the West too.

An old Chinese proverb states, “Eating pungent radish and drinking hot tea lets the starved doctors beg on their knees.” There’s a great deal of truth to this saying, as radishes are among the most nutritionally loaded low-calorie root vegetables you can eat.

The table below shows a summary of the primary nutrients in daikon radish:

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝗻𝗱 𝗠𝗮𝗰𝗿𝗼𝘀

Calories 18 kcal
Carbohydrate 4.1 g
Fiber 1.6 g
Sugar 2.5 g
Fat 0.1 g
Protein 0.6 g

𝗞𝗲𝘆 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀

Vitamin C 37% RDA
Folate 7% RDA
Copper 6% RDA
Potassium 6% RDA
Magnesium 4% RDA

As you can see, daikon radish is low in calories, carbohydrates, and is relatively low in most nutrients except vitamin C, which it provides a great deal of.

If you wish to eat this root in the traditional East Asian style, it requires fermentation.

Key Point: Daikon radish is a traditional Asian staple, and it is a decent source of vitamin C.

𝟰) 𝗚𝗔𝗥𝗟𝗜𝗖

Garlic is a delicious bulb vegetable that belongs to the allium family, which also includes onions and chives. This small and flavorful vegetable helps to make almost anything taste better too. Garlic also plays a large part in world cuisine, from garlic bread to kimchi and even garlic snails.

Studies published in the journal Neurological Research concluded that garlic and some of its various preparations (such as garlic extract or powder) are a helpful side therapy for those already being treated for cardiovascular disease, high blood pressure, and diabetes; and potentially may even reduce the risk of heart attack and stroke.

Per 100 grams, here is garlic’s key nutritional information:

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝗻𝗱 𝗠𝗮𝗰𝗿𝗼𝘀

Calories 149 kcal
Carbohydrate 33.1 g
Fiber 2.1 g
Sugar 1.0 g
Fat 0.5 g
Protein 6.4 g

𝗞𝗲𝘆 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀

Manganese 84% RDA
Vitamin B6 62% RDA
Vitamin C 52% RDA
Selenium 20% RDA
Calcium 18% RDA

Garlic is a bulb, which is an underground nutrient storage food for above ground plants.

Garlic also appears to have numerous health benefits. For example, a recent meta-analysis and systematic review of randomized controlled trials found that garlic can significantly lower blood pressure.

Key Point: Garlic is a delicious and healthy vegetable that adds a lot of flavor to dishes.

𝟱) 𝗥𝗘𝗗 𝗢𝗡𝗜𝗢𝗡

While not as popular as their yellow cousin, red onions are a tasty underground bulb.

Perhaps most important are the unique antioxidant and anti-inflammatory phytonutrients provided by onions. Most notable here are the quercetin flavonoids (and quercetin glycosides) that are so plentiful in onions (and especially red onions).

Most researchers would point to quercetin as the hallmark flavonoid antioxidant and anti-inflammatory substance in onions. The quercetin content of onions is especially well-studied in the case of red onions, which appear to be richer in this compound that either white or yellow varieties.

Red onions work well when sauteed as a side for a meat dish, and they are a common ingredient in raw salads too.

Here is a look at their primary nutrients:

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝗻𝗱 𝗠𝗮𝗰𝗿𝗼𝘀

Calories 40 kcal
Carbohydrate 9 g
Fiber 2 g
Sugar 4 g
Fat 0 g
Protein 1 g

𝗞𝗲𝘆 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀

Vitamin C 12% RDA
Calcium 2% RDA
Iron 1% RDA

As shown in the nutrient profile, red onions are not a significant source of vitamins and minerals aside from a moderate amount of vitamin C.

However, onions also provide a large concentration of flavonols including quercetin, which is one of the most proven polyphenols.

Key Point: Red onions are a tasty bulb vegetable and they are rich in flavonols.

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