10 Healthiest Root Vegetables to Include in Your Diet

Root vegetables have been a fundamental part of many diets worldwide for thousands of years. Root vegetables provide a substantial part of the world’s food supply, and those such as potatoes, cassava, and taro have been staples for various cultural diets in temperate and tropical regions. They can be grown easily in these climates, and they are an energy-dense, economical food that also provides important nutrients.

Root vegetables are an often overlooked category of veggies in the grocery store, but don’t underestimate them! From onions and garlic to beets and sweet potatoes, root vegetables can be jam-packed with vitamins, minerals, and antioxidants. Root vegetables can be a great alternative to refined grains if you are trying to manage your glucose levels, lose weight, or avoid gluten. Root vegetables provide a source of complex carbohydrates without gluten and contain many different nutrients, making them delicious and nutritious additions to your diet.¹

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What Are Considered Root Vegetables?

Root vegetables encompass all types of vegetables that grow underground. These can include tubers, bulbs, corms, and rhizomes. They are often starchy and function as the storage organ for the plant, where nutrients and energy are stored. Often the term “root vegetable” is used for any of these vegetables that grow underground, even if it is not the technical “root” of the plant.

Root vegetables are often harvested in the fall and can be added to many dishes to increase the variety of plants and nutrients in your diet. They are especially good sources of nutrients like vitamin A, vitamin C, potassium, magnesium, and fiber.

Potatoes, beets, and carrots are some of the most well-known root vegetables, but numerous others have unique and plentiful health benefits. Here, we’re outlining 10 of the healthiest root vegetables to include in your diet.

Best Root Vegetables and Their Benefits

When choosing the healthiest root vegetables, it is good to look for a combination of nutrient-dense ones that provide a variety of vitamins, minerals, and phytochemicals (the colorful compounds in fruits and vegetables that serve as antioxidants and provide other health benefits). This list contains ten root vegetables that are especially high in certain nutrients and, through this, can support various aspects of your health.

1. Sweet Potatoes

Sweet potatoes are an especially nutrient-packed type of potato. Like many other orange fruits and vegetables, sweet potatoes and yams are vibrant and packed with vitamins C and A. They are actually one of the best possible natural sources of vitamin A out there. They also contain a lot of potassium, manganese, vitamin B5, fiber, and phytonutrients such as carotenoids, chlorogenic acid, and anthocyanins. These antioxidant compounds protect cells against oxidative damage and can help prevent disease.

2. Yukon Potatoes

Yukon potatoes, or Russet potatoes, are a well-known variety of white potatoes. These are high in carbohydrates but also high in nutrients, especially potassium, with one potato containing 20% of the recommended daily amount of potassium, which is more than either sweet potatoes or bananas. They also contain 22% of the daily recommended amount of manganese. Potassium and manganese can help support bone, heart, and nerve health. Make sure to eat them with the skin on since this is where most of the nutrients are.

3. Parsnips

Parsnips, resembling white carrots with a sweet taste, are a powerhouse of nutrients. They are a good source of folate, potassium, vitamin C, antioxidants, and fiber, helping to support heart health and reduce the risk of chronic diseases.

4. Garlic

Garlic is well-known for its medicinal properties, which is partly due to the antimicrobial compound allicin. However, garlic is also healthy for several other reasons, such as its high amounts of vitamin C, B6, and manganese. These nutrients can help boost immune function and promote heart health by lowering blood pressure, triglyceride, and cholesterol levels. 

5. Onions

Onions are a staple vegetable that is easily added to almost any dish. Onions are high in fiber, vitamin C, and phytonutrient antioxidants. Research has found that eating onions is linked to various health benefits, including lowered blood sugar, lower risk of cancer, and reduced risk of chronic diseases such as heart disease and diabetes.

6. Turnips

Turnips are a low-calorie vegetable that provides vitamins K and C, and minerals such as potassium, manganese, calcium, and magnesium. They are also high in fiber, supporting digestive health; vitamin C can boost your immune system. Turnips are part of the cruciferous family, which have many benefits, one being that cruciferous vegetables have been associated with a lower risk of certain cancers. Turnips can be added to your diet by adding them to roasted vegetables, stir-fry, cole-slaw, or stews. 

7. Beets

The vibrant color of beets is a sign that they are packed with nutrients. Beets have one of the highest concentrations of antioxidants in many common vegetables. In addition, they are a good source of fiber, folate, manganese, potassium, iron, and vitamin C. They also contain high amounts of nitrates, compounds that can lower blood pressure and contribute to cardiovascular health. The high amount of nitrates in beets makes them a great food for exercise recovery since nitrates can help with muscle recovery, improved circulation, lower inflammation, and increased physical performance. Beets are a colorful addition to salads, roast vegetable dishes, soups, or as a fermented or pickled topping or side dish.

8. Radishes

Radishes are low in carbohydrates and calories while high in fiber and vitamin C, containing 25% of the recommended daily amount. They can help promote digestive health due to certain compounds they contain, and some studies have shown them to help prevent gastric ulcers. Radishes can be a great dietary addition by providing a peppery crunch to salads, sandwiches, and other fresh dishes. 

9. Carrots

Carrots are widely known to be beneficial for your eyes. This is because they are rich in beta-carotene, which is converted into vitamin A in the body. They also provide the antioxidants lycopene, lutein, and zeaxanthin, good amounts of vitamins C, D, E, and K, and magnesium, potassium, and calcium. Carrots are jam-packed with nutrients! They can be especially helpful for eye and skin health and add beautiful color to your plate.

10.  Jerusalem Artichokes

If you need more fiber in your diet, Jerusalem artichokes are a great place to get it. Each artichoke has 10 grams of fiber, 33% of the RDA. They also provide 25% of your daily needs of vitamin A, contain a good amount of potassium, and are very low in calories. In addition, these artichokes are an excellent source of iron, meeting 28% of your daily recommended amount of iron, which is one of the highest of any plant source. This can help combat anemia and support nerve health, red blood cell formation, and a healthy metabolism.^{2, 5}

<p class="pro-tip"><strong>Also Read: </strong><a href=sweet-potato-glycemic-index>Here’s What You Need to Know about Sweet Potatoes’ GI</a>.</p>

Are There Any Downsides to Consuming Root Vegetables?

While the root vegetables in this article contain important nutrients, some are also high in carbohydrates and calories. For example, a Yukon potato has 37 grams of carbohydrates. The carbohydrates in these vegetables are broken down into glucose in your body. Excess carbohydrates cause blood glucose spikes and are stored as fat, which can lead to weight gain. 

Like with any energy-dense food, paying attention to portion sizes is important if you are trying to maintain stable blood sugar levels or lose weight. To still incorporate these higher-carbohydrate veggies into your diet, you can try eating smaller portions and pair them with a balanced meal containing protein, healthy fats, and a good amount of fiber.^6
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‍It is also important to be mindful of how your root veggies are prepared. Any food can become unhealthy if it is deep fried or covered with a sugary sauce. If you eat these vegetables in a minimally processed form and keep the vitamin-packed skins on, you will gain the greatest nutritional benefit from them.

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Creating a diet with the right foods for weight loss, blood sugar, and overall wellness can be challenging, especially because your body is unique, and what works for others might not work for you. Signos provides insight into how your body responds to everything from food to exercise and helps you form healthy habits that will last. With these insights paired with Signos’ experts’ advice, you’ll be able to make small changes that can lead to optimal metabolic health and stable glucose levels. You can learn more about glucose levels on Signos’ blog. Not sure yet? Find out if Signos is a good fit for you by taking a quick quiz.

<p class="pro-tip"><strong>Learn More: </strong><a href=high-calorie-foods>10 High-Calorie Foods That Are Actually Good for You</a>.</p>