Root vegetables are very healthy and can be used in many different ways in your meals. These underground powerhouses are packed with essential vitamins, minerals, antioxidants, and fiber, which help support a healthy diet and offer protection against chronic diseases. Whether roasted, boiled, or even juiced, root vegetables provide countless ways to enrich your meals.
In this guide, we will talk about 14 of the healthiest root vegetables and explain their good nutrition, health benefits, and how to include them in your meals.
Healthiest Root Vegetables List
1. Sweet Potatoes
Sweet potatoes are among the most nutritious root vegetables. They are rich in fiber, vitamins A, B6, and C, and are an excellent source of manganese and potassium.
Nutritional Breakdown (3.5 oz baked sweet potato with skin):
- Calories: 90
- Fiber: 3.3 g
- Vitamin A: 107% of the Daily Value (DV)
- Vitamin C: 22% of the DV
Sweet potatoes have lots of beta-carotene, which the body changes into vitamin A. This is crucial for immune function, vision, and cellular growth. Due to their antioxidant properties, sweet potatoes are also excellent for heart health.
2. Carrots
Carrots are high in beta-carotene, fiber, and vital nutrients, making them a staple in many diets.
Nutritional Breakdown (1 cup sliced carrots):
- Calories: 50
- Fiber: 3.4 g
- Vitamin A: 113% of the DV
- Potassium: 8% of the DV
Carrots are good for your eyes because they have lots of vitamin A. They also help keep your heart healthy and lower the chances of getting cancer because they have strong antioxidants.
3. Radishes
Radishes provide a spicy, peppery flavor and are a low-calorie, nutrient-dense vegetable high in vitamin C and antioxidants.
Nutritional Breakdown (1 cup raw radishes):
- Calories: 18.4
- Fiber: 1.8 g
- Vitamin C: 19% of the DV
Radishes have healthy compounds that can reduce inflammation and help your body fight off sickness. Eating radishes can be good for your digestion & immune system.
4. Purple Potatoes
Purple potatoes are visually appealing and packed with anthocyanins, giving them their vibrant color and strong antioxidant properties.
Nutritional Breakdown (100 g cooked purple potatoes):
- Calories: 74
- Fiber: 1.4 g
- Vitamin C: 20% of the DV
- Potassium: 9% of the DV
Anthocyanins in purple potatoes are linked to heart health, improving artery health, and reducing inflammation.
5. Celery
Celery is an incredibly hydrating vegetable—it is composed of over 95% water and is rich in fiber, vitamin K, and potassium.
Nutritional Breakdown (2 large stalks, 128 g):
- Calories: 17.9
- Fiber: 2 g
- Vitamin K: 31% of the DV
- Potassium: 7% of the DV
Celery has a lot of water and nutrients, so it’s great for staying hydrated and helping with digestion. It’s also known for its anti-inflammatory properties.
6. Parsley
The entire parsley plant, including its roots, is edible and packed with antioxidants, vitamins C and K, and fiber.
Nutritional Breakdown (100 g parsley root):
- Calories: 49
- Fiber: 4.2 g
- Vitamin K: 333% of the DV
- Vitamin C: 50% of the DV
Parsley root has a lot of vitamin K, which is important for making your blood clot and keeping your bones healthy. It also contains apigenin, a flavonoid with potent antioxidant properties.
7. Turnips
Turnips are a low-calorie root vegetable rich in fiber and vitamin C, making them ideal for maintaining healthy digestion.
Nutritional Breakdown (1 cup mashed turnips):
- Calories: 50.6
- Fiber: 4.6 g
- Vitamin C: 30% of the DV
Turnips are a good choice instead of potatoes because they have fewer carbs and lots of fiber, which helps with digestion & keeping your gut healthy.
8. Beets
Beets are loaded with nutrients, including fiber, folate, and nitrates, which support heart health and blood pressure regulation.
Nutritional Breakdown (1 cup cooked beets):
- Calories: 74.8
- Fiber: 2.89 g
- Potassium: 11% of the DV
- Folate: 34% of the DV
Beets have a lot of nitrate which helps blood vessels relax, makes blood flow better, and keeps your heart healthy.
9. Onions
Onions are versatile root vegetables with antioxidants, including flavonoids and sulfur compounds, which provide powerful health benefits.
Nutritional Breakdown (148 g onion):
- Calories: 59.2
- Fiber: 2.52 g
- Vitamin C: 12% of the DV
Onions support heart health and can reduce the risk of several chronic conditions, including high blood pressure and diabetes.
10. Rutabaga
Rutabagas are a mix of cabbage and turnips and have lots of fiber, vitamin C, potassium, and B vitamins.
Nutritional Breakdown (1 cup cooked rutabaga):
- Calories: 72
- Fiber: 4.32 g
- Vitamin C: 50% of the DV
Rutabagas have few calories and lots of fiber, so they are good for digestion and can help manage weight.
11. Parsnips
Parsnips are high in potassium, fiber, and vitamin C, making them a healthy, nutrient-rich vegetable to include in your diet.
Nutritional Breakdown (1 cup cooked parsnips):
- Calories: 110.8
- Fiber: 5.6 g
- Vitamin C: 22% of the DV
Parsnips are high in fiber, helping manage blood sugar levels and improving digestion.
12. Garlic
Garlic is known for its health benefits, thanks to its concentration of organosulfur compounds with antioxidant and anti-inflammatory effects.
Nutritional Breakdown (3 cloves of garlic):
- Calories: 13.4
- Carbohydrates: 2.98 g
- Fiber: <1 g
Garlic can help lower inflammation, increase antioxidants, and decrease the chance of getting heart disease and some types of cancer.
13. Celeriac
Celeriac, or celery root, is a low-carb alternative to potatoes that provides fiber, vitamin C, and potassium.
Nutritional Breakdown (1 cup cooked celeriac):
- Calories: 41.8
- Fiber: 1.8 g
- Vitamin C: 6% of the DV
- Potassium: 6% of the DV
Celeriac is an excellent option for those looking to cut carbs without sacrificing texture or flavor in their meals.
14. Ginger
Ginger contains antioxidants and bioactive compounds that support digestion, reduce inflammation, and improve heart health.
Nutritional Breakdown (1 tsp raw ginger):
- Calories: 1.6
- Carbohydrates: <1 g
Eating ginger often can lower blood sugar, make your heart healthier, and lower the chance of getting chronic inflammation diseases.
Conclusion:
Adding root vegetables to your meals is a simple and tasty way to get more important nutrients like vitamins, minerals, fiber, and antioxidants. From sweet potatoes to ginger, these nutrient-rich vegetables provide numerous health benefits, including supporting heart health, digestion, and immune function.
Adding a variety of these root vegetables to your meals allows you to enjoy their unique flavors and enhance your overall well-being.
