14 Healthiest Root Vegetables

"Root vegetables" refer to the edible portions of plants that grow underground. Root vegetables encompass true roots, such as sweet potatoes, as well as bulb vegetables, like onions and garlic.
They are nutrient-dense and serve as significant sources of energy, vitamins, minerals, and protective plant compounds.

1.Radishes

The spicy, peppery flavor of radishes stems from a sulfur-containing compound called isothiocyanate, which exhibits potent antioxidant and anti-inflammatory effects in the human body.

They are also rich in vitamin C, a nutrient that plays various crucial roles in health.

One cup of raw radishes provides:
Calories: 18.4
Protein: 0.8 grams
Carbohydrates: 3.9 grams
Fiber: 1.8 grams
Vitamin C: 17 mg, which is 19% of the daily recommended intake
Radishes are low in calories but high in vitamin C. Just one cup of radishes can fulfill nearly 20% of your daily vitamin C requirement. Vitamin C is an antioxidant essential for collagen synthesis, immune function, neurotransmitter production, and more.

Beyond vitamin C and isothiocyanate, radishes also offer coenzyme Q10, anthocyanins, and phenolic acids, all of which contribute to cellular protection.

2.Parsley

Parsley is a highly popular herb rich in antioxidants such as vitamin C, carotenoids, and flavonoids. Although parsley is generally not considered a root vegetable, the entire parsley plant, including its roots, is edible.

A 100-gram serving of parsley roots contains:

• Calories: 49

• Protein: 2.6 grams

• Carbohydrates: 10.5 grams

• Fiber: 4.2 grams

• Vitamin C: 45 milligrams, which is 50% of the Daily Value (DV)

• Niacin: 2 milligrams, which is 13% of the DV

• Folate: 180 micrograms, which is 45% of the DV

• Vitamin K: 339 micrograms, which is 333% of the DV

Parsley roots are exceptionally rich in vitamin K, which is essential for blood clotting and bone health, and vitamin C, which possesses potent antioxidant properties. Other antioxidants found in parsley roots include a flavonoid called apigenin and phenolic acids such as p-coumaric acid, luteolin, and isorhamnetin.

The tops of parsley plants are also nutritious and serve as a good source of vitamin C and vitamin K.

3.Sweet Potatoes

Sweet potato is one of the healthiest and most delicious root vegetables, packed with fiber, vitamin B, vitamin A, and various other essential nutrients.

Here is the nutritional information for a 3.5-ounce (oz) serving of baked sweet potato with skin:

• Calories: 90

• Protein: 2.01 grams (g)

• Carbohydrates: 20.7g

• Fiber: 3.3g

• Vitamin A: 961 micrograms (mcg), which is 107% of the Daily Value (DV)

• Vitamin B6: 0.286 milligrams (mg), which is 17% of the DV

• Vitamin C: 19.6mg, which is 22% of the DV

• Manganese: 0.497mg, which is 22% of the DV

• Potassium: 475mg, which is 10% of the DV

Sweet potatoes contain a variety of vitamins and minerals, with particularly high levels of vitamin A. Plant-based foods like sweet potatoes contain provitamin A carotenoids, such as beta-carotene.

The body converts some provitamin A carotenoids into active forms of vitamin A, which are essential for immune function, cell growth, vision, and other life processes. Provitamin A carotenoids also have potent antioxidant properties that prevent cellular damage that could otherwise lead to disease. Regular consumption of carotenoid-rich foods may help reduce the risk of various chronic diseases, including certain cancers and heart disease.

(Source: Aune D, Keum N, Giovannucci E, et al. Dietary intake and blood concentrations of antioxidants and risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. American Journal of Clinical Nutrition.)

4.Purple Potatoes

Purple potatoes are rich in a pigment called anthocyanins. These pigments give purple potatoes their beautiful color and additional health benefits. Anthocyanins possess potent anti-inflammatory and antioxidant properties. Foods rich in anthocyanins, such as purple potatoes, may be particularly beneficial for the heart.

A study involving 14 men found that consuming 200 grams of cooked purple potatoes daily for 14 days improved artery stiffness compared to white potatoes. Artery stiffness, or hardening of the artery walls, is associated with an increased risk of cardiovascular events such as heart disease, heart attacks, and dementia. Purple potatoes exhibit strong anti-inflammatory effects that can improve artery health.

In addition to being rich in antioxidants, purple potatoes also contain fiber, vitamins, and minerals.

A 100-gram serving of purple potatoes provides:

• Calories: 74

• Protein: 2.03 grams

• Carbohydrates: 17.6 grams

• Fiber: 1.4 grams

• Potassium: 419 milligrams, which is 9% of the Daily Intake

• Vitamin B6: 0.135 milligrams, which is 8% of the Daily Value (DV)

• Vitamin C: 18.2 milligrams, which is 20% of the DV

Purple potatoes contain various vitamins and minerals that are crucial for health, such as vitamin C, potassium, and B6. Vitamin B6, a B vitamin, is essential for over 100 enzymatic reactions in the body.

5.Carrots

Like sweet potatoes, carrots are rich in provitamin A carotenoids, such as beta-carotene, which gives these sweet and crunchy root vegetables powerful antioxidant properties.

One cup of sliced carrots provides:

• Calories: 50

• Protein: 1.14 grams

• Carbohydrates: 11.7 grams

• Fiber: 3.4 grams

• Vitamin A: 1,020 micrograms, which is 113% of the Daily Value (DV)

• Vitamin B6: 0.169 milligrams, which is 10% of the DV

• Vitamin K: 16.1 micrograms, which is 13% of the DV

• Potassium: 390 milligrams, which is 8% of the Daily Intake

Carrots are abundant in vitamins A, B6, and K. They also contain a significant amount of potassium, a mineral necessary for regulating blood pressure.

Due to their nutrient-dense and antioxidant-rich profile, consuming carrots offers numerous health benefits, such as reducing the risk of various cancers, including colorectal, leukemia, pancreatic, lung, breast, and prostate cancers.

6.Celery

Celery juice has emerged as a popular hydration option that boosts the consumption of protective plant compounds, such as polyphenols like caffeic acid, ferulic acid, and kaempferol.

Consuming whole celery stalks also provides fiber, vitamins, and minerals, contributing to overall health.

Here is the nutritional breakdown for a 128-gram serving of celery (or two large stalks):

• Calories: 17.9

• Protein: 0.8 grams

• Carbohydrates: 3.8 grams

• Fiber: 2 grams

• Potassium: 332 milligrams, which is 7% of the Daily Intake

• Folate: 46 micrograms, which is 12% of the Daily Intake

• Vitamin K: 37.6 micrograms, which is 31% of the Daily Intake

Celery is low in calories because it is 95.4% water. This is why it is such a popular ingredient in green juices.

Despite its low calorie content, eating two celery stalks can meet 12% of your daily folate needs. Folate, a B vitamin, is crucial for red blood cell development, brain function, and fetal neural development.

Celery is also an excellent source of vitamin K, which is necessary for bone health, blood clotting, and many other vital bodily functions.

7.Onion

Onions are low in calories but rich in various nutrients, including vitamin C.

A 148-gram serving of onion contains:

• Calories: 59.2

• Protein: 1.63 grams

• Carbohydrates: 13.8 grams

• Fiber: 2.52 grams

• Vitamin C: 11 milligrams, which is 12% of the Daily Value (DV)

• Folate: 28.1 micrograms, which is 7% of the Daily Intake

Onions are well-known for their abundance of powerful antioxidants, such as flavonoids and sulfur compounds.

Studies have shown that incorporating onions into the diet can reduce the risk and improve symptoms of hyperlipidemia, hypertension, diabetes, and obesity.

8.Turnips

Turnips are low in calories and carbohydrates but rich in fiber and vitamin C, which provide a feeling of fullness.

One cup of mashed turnips provides:

• Calories: 50.6

• Protein: 1.63 grams

• Carbohydrates: 11.6 grams

• Fiber: 4.6 grams

• Vitamin C: 26.7 milligrams, which is 30% of the Daily Value (DV)

One cup of mashed turnips contains 4.6 grams of fiber, accounting for 16.43% of the daily intake. Consuming adequate fiber in the diet is important for gut health as it promotes normal and comfortable bowel movements and supports the growth of beneficial bacteria in the digestive tract.

They are also high in vitamin C, providing 30% of the daily intake.

9.Beets

Beets are rich in fiber, vitamins, and minerals. Their vibrant red color comes from a natural pigment called betalain, which is highly beneficial for health.

The betalain and other plant compounds in beets have potent effects on health, particularly benefiting heart health. Betalain exhibits anti-inflammatory properties and can improve vascular function, lipid levels, and blood pressure, all of which contribute to maintaining heart health and reducing the risk of heart disease.

Nitrates, a compound concentrated in beets, can relax blood vessels and support healthy blood pressure regulation.

One cup of cooked beets contains:

• Calories: 74.8

• Protein: 2.86 grams

• Carbohydrates: 16.94 grams

• Fiber: 2.89 grams

• Potassium: 518 milligrams, which is 11% of the Daily Intake

• Folate: 136 micrograms, which is 34% of the Daily Intake

• Magnesium: 39.2 milligrams, which is 9% of the Daily Intake

Beets are abundant in potassium, folate, and magnesium, minerals that are essential for regulating blood sugar and blood pressure.

10.Ginger

Ginger is a root vegetable rich in powerful antioxidants, including gingerol, shogaol, and curcumin. These compounds are the reasons behind ginger's significant health benefits.

Regular consumption of ginger is beneficial for heart health and may have a positive impact on blood sugar levels and inflammatory markers.

One teaspoon of ginger provides:

• Calories: 1.6

• Protein: <1 gram

• Carbohydrates: <1 gram

• Fiber: <1 gram

While a substantial amount of ginger can provide nutrients such as potassium and magnesium, normal consumption does not contribute a significant amount of these nutrients.

11.Celeriac

Celery root is a root vegetable belonging to the same plant family as celery and parsley.

It has a flavor similar to celery, with low carbohydrate and calorie content. It also offers a variety of nutrients, including vitamin C and potassium.

One cup of cooked celery root contains:

• Calories: 41.8

• Protein: 1.4 grams

• Carbohydrates: 9.1 grams

• Fiber: 1.8 grams

• Vitamin C: 5.58 milligrams, which is 6% of the Daily Value (DV)

• Potassium: 268 milligrams, which is 6% of the Daily Intake

With its low carbohydrate content, celery root is a smart, low-carb alternative to other root vegetables such as potatoes and sweet potatoes. Despite its low starch content, when cooked and mashed, it takes on a creamy texture.

In addition to vitamin C and potassium, this unique root vegetable contains various antioxidants, including flavonoids like apigenin and luteolin, which possess potent cell-protective properties.

12.Parsnips

Parsnip is rich in potassium, vitamin E, and fiber.

One cup of cooked parsnip contains:

• Calories: 110.8

• Protein: 2 grams

• Carbohydrates: 26.6 grams

• Fiber: 5.6 grams

• Vitamin C: 20.1 milligrams, which is 22% of the Daily Value (DV)

• Potassium: 572 milligrams, which is 12% of the Daily Intake

• Magnesium: 45.2 milligrams, which is 11% of the Daily Intake

• Folate: 90.4 micrograms, which is 23% of the Daily Intake

One cup of cooked parsnip provides 5.6 grams of fiber, accounting for 20% of the daily intake. Fiber slows digestion, helping you feel full after eating and regulating post-meal blood sugar levels.

This makes parsnip a great choice for those looking to manage their blood sugar levels and maintain a healthy weight.

Parsnip is also packed with vitamins C, potassium, magnesium, and folate, making it a well-rounded healthy option.

13.Garlic

Garlic is considered a root vegetable because its bulbs grow underground. Garlic has a pungent taste due to its high content of organosulfur compounds, such as S-allylcysteine and diallyl disulfide, among others. These and other substances found in garlic exhibit antioxidant and anti-inflammatory effects on the human body.

While garlic is an excellent source of protective plant compounds, it does not provide significant amounts of vitamins and minerals. However, studies have shown that consuming garlic can reduce inflammatory markers like C-reactive protein (CRP), increase the total antioxidant capacity of the blood, and elevate levels of the antioxidant enzyme superoxide dismutase (SOD).

Research suggests that individuals who regularly consume garlic have a lower risk of heart disease and certain types of cancer.

Here are the nutritional contents of three cloves of garlic:

• Calories: 13.4

• Protein: <1 gram

• Carbohydrates: 2.98 grams

• Fiber: <1 gram

Garlic contains small amounts of certain nutrients, such as vitamin C, but not enough to meet your daily nutritional needs.

14.Rutabaga

Rutabaga, a hybrid of cabbage and turnip, is rich in fiber, vitamin C, potassium, and B vitamins such as niacin and thiamine.

Here are the nutritional contents of one cup of cooked rutabaga puree:

• Calories: 72

• Protein: 2.23 grams

• Carbohydrates: 16.4 grams

• Fiber: 4.32 grams

• Vitamin C: 45.1 milligrams, which is 50% of the Daily Value (DV)

• Potassium: 518 milligrams, which is 11% of the Daily Intake

• Niacin: 1.72 milligrams, which is 11% of the Daily Intake

• Thiamine: 0.19 milligrams, which is 16% of the Daily Intake

One cup of mashed rutabaga provides 15% and 50% of your daily needs for fiber and vitamin C, respectively. Therefore, rutabaga puree is an excellent choice to increase your intake of these important nutrients.

Rutabaga also contains niacin and thiamine, which are essential for growth, energy metabolism, and cellular function.