Top 13 Healthy Root Vegetables

Turnips, ginger, and beets are root vegetables that grow underground. Adding root vegetables like these into your diet can provide potential health benefits.
Root vegetables have long been a tasty addition to a healthy diet.

These edible plants that grow underground include familiar options like potatoes, carrots, and onions.

However, there are many other varieties, each offering a unique set of nutrients and health benefits.

Here are 13 of the healthiest root vegetables to incorporate into your diet.

1. Onions

Onions are popular root vegetables and serve as a staple ingredient in many cuisines.

They are rich in fiber, vitamin C, and antioxidants.

Antioxidants are compounds that protect your cells from oxidative damage and may help prevent disease.

Research indicates that consuming onions may offer a wide range of health benefits.

For example, one study found that eating 3.5 ounces (100 grams) of raw onions daily significantly lowered blood sugar levels in individuals with diabetes.

Additionally, other research suggests that onions may have strong anticancer properties, with observational studies linking higher consumption of this root vegetable to a reduced risk of common cancers.

Onions are versatile and can be easily incorporated into various dishes, including salads, soups, scrambled eggs, casseroles, rice, pasta, and more.

2. Sweet Potatoes

Sweet potatoes [ 1 ] are vibrant and delicious root vegetables that are highly nutritious and packed with health benefits.

They are rich in fiber, vitamin C, manganese, and vitamin A, and are also a good source of various antioxidants, including beta-carotene, chlorogenic acid, and anthocyanins.

A review of three studies found that consuming 4 grams of white sweet potato extract daily for 12 weeks improved blood sugar control in individuals with diabetes.

Thanks to their vitamin A content, some studies suggest that sweet potatoes may enhance immune function, protect against vision loss, and support skin health.

Sweet potatoes can be baked, boiled, roasted, or sautéed, making them a delicious side dish or a versatile ingredient in sandwiches, salads, and breakfast bowls.

3. Turnips

Turnips are a flavorful root vegetable that have been cultivated for centuries.

They boast an impressive nutrient profile, providing a great source of vitamin C, fiber, manganese, and potassium.

Incorporating vitamin C into your diet can enhance your immunity; one study indicated that sufficient intake of this vitamin may help reduce symptoms and lessen the severity of respiratory infections, such as the common cold.

Furthermore, research suggests that eating more cruciferous vegetables like turnips may be linked to a lower risk of stomach, breast, colorectal, and lung cancers.

Turnips can easily be substituted for potatoes in nearly any recipe. Consider making turnip fries, coleslaw, stir-fry, or salad.

4. Ginger

Ginger is a flowering plant native to China and is closely related to other root vegetables, such as turmeric.

It is packed with antioxidants, particularly a compound called gingerol, which is linked to a variety of health benefits.

A study involving 1,278 pregnant women found that ginger effectively reduced nausea and morning sickness.

Additionally, ginger may help alleviate pain and inflammation, with research indicating that ginger extract can relieve menstrual pain and alleviate symptoms in individuals with osteoarthritis.

Ginger is a fantastic addition to tea, soups, smoothies, and stews, adding a zesty kick to nearly any dish.

5. Beets

Beets are among the most nutritious root vegetables, offering a substantial amount of fiber, folate, and manganese in each serving.

They are also rich in nitrates, beneficial plant compounds that can help dilate blood vessels, potentially lowering blood pressure and enhancing heart health.

Research indicates that consuming beets may improve exercise performance and increase blood flow to the brain.

Furthermore, animal studies have suggested that beetroot extract may possess anticancer properties and could slow the growth and spread of cancer cells.

To enjoy the unique health benefits of beets, consider roasting, juicing, pickling, boiling, or steaming this tasty root vegetable.

6. Garlic

Garlic is a root vegetable in the Allium genus and is closely related to onions, leeks, chives, and shallots.

Each serving of garlic provides a good amount of several essential nutrients, including manganese, vitamin B6, and vitamin C.

Additionally, garlic is renowned for its medicinal properties, primarily due to the compound allicin, which is released when garlic cloves are crushed, chewed, or chopped.

Research has shown that garlic can support heart health by lowering blood pressure and reducing total cholesterol and triglyceride levels.

It may also enhance immune function, as studies indicate it can decrease the severity of symptoms and help prevent infections, such as the common cold.

Best of all, garlic is incredibly versatile and can enhance the flavor of your favorite savory soups, sauces, side dishes, and main courses.

7. Radishes

Radishes may be small, but they offer impressive nutritional benefits.

Low in carbs and calories, they provide a good source of fiber and vitamin C.

Radishes also exhibit antifungal properties and have shown effectiveness against various types of fungus in test-tube and animal studies.

Additionally, a rat study found that radish leaves may help protect against stomach ulcers.

Radishes are perfect for adding a crunchy texture to your meals or snacks. Consider incorporating slices into slaws, sandwiches, salads, or tacos for a nutritious and flavorful boost.

8. Fennel

Known for its licorice-like flavor, fennel is a flowering plant species closely related to carrots.

Fennel is low in calories while providing fiber, vitamin C, potassium, and manganese.

It contains the compound anethole, which contributes to its unique flavor and aroma, as well as a range of health benefits.

One rat study indicated that anethole can alter certain enzymes involved in carbohydrate metabolism, helping to lower blood sugar levels.

Additionally, test-tube studies have found that anethole possesses antimicrobial properties and may inhibit bacterial growth.

Fennel can be enjoyed fresh, roasted, or sautéed, and is a great addition to salads, soups, sauces, and pasta dishes.

9. Carrots

As one of the most recognized root vegetables, carrots rank among the most nutritious options available.

They are packed with vitamins A and K, along with the important antioxidant beta-carotene.

Consuming carrots has been linked to improved antioxidant levels and reduced cholesterol in both humans and animals.

Research also indicates that a higher intake of carotenoids, such as beta-carotene, may be associated with a lower risk of certain cancers, including breast, prostate, and stomach cancer.

Additionally, carotenoids may help protect against age-related macular degeneration (AMD), the leading cause of vision loss.

Carrots are a great snack when eaten raw or dipped in hummus, but they can also be cooked and incorporated into stir-fries, stews, or side dishes.

10. Celeriac

Also known as celery root, celeriac is a versatile and flavorful root vegetable that is easy to cook and enjoy.

It provides a substantial amount of vitamin C and phosphorus, and is an excellent source of vitamin K, delivering 80% of the daily recommended value in a single one-cup (156-gram) serving.

Vitamin K is essential for proper blood clotting and is necessary for the function of osteocalcin, a protein hormone crucial for bone health.

Celeriac has a nutty flavor and crunchy texture that makes it a great addition to salads. It can also be boiled, roasted, baked, or mashed, serving as a substitute for potatoes in nearly any recipe.

11. Turmeric

Turmeric is a root vegetable that belongs to the same plant family as ginger and cardamom.

The rhizomes, or roots, of the plant are often ground into a spice that adds color, flavor, and health benefits to a variety of dishes.

Turmeric contains a compound called curcumin, which has been shown to prevent blood clot formation, lower cholesterol levels, and reduce markers of inflammation in both test-tube and animal studies.

Human research also suggests that curcumin may help relieve joint pain, stabilize blood sugar levels, and lessen symptoms of depression.

Turmeric is widely available as a spice and can be incorporated into both savory and sweet recipes, as well as beverages like golden turmeric milk.

To maximize its benefits, be sure to pair turmeric with black pepper, as black pepper contains a compound that can significantly enhance the absorption of curcumin in the gut.

12. Potatoes

Potatoes are highly versatile and widely available, with around 2,000 different varieties grown in 160 countries worldwide.

They are also very nutritious, providing a substantial amount of fiber, vitamin C, vitamin B6, potassium, and manganese.

When cooked and cooled, potatoes are rich in resistant starch, a type of starch that passes undigested through your digestive system and helps nourish beneficial gut bacteria.

Additionally, boiled potatoes are very filling, helping you feel satisfied for longer, which may support weight loss.

Avoid fried potatoes or processed potato products, as they are often high in fat, salt, and calories while lacking essential nutrients. Instead, opt for baked, boiled, or steamed potatoes to maximize their nutritional benefits.

13. Rutabaga

Rutabagas are root vegetables in the mustard family, commonly grown for their edible leaves and roots.

Each serving of rutabagas is rich in vitamin C, potassium, and manganese, along with antioxidants that combat disease.

They are also a good source of fiber, which can support digestive health and help lower blood pressure and cholesterol levels.

Additionally, rutabagas contain glucosinolates, sulfur-containing compounds found in cruciferous vegetables that may help protect against the development and growth of cancer cells while preventing oxidative stress.

Rutabagas can be mashed, baked, or roasted and enjoyed in soups, salads, noodles, and even desserts.

The Bottom Line

There are many nutritious and delicious root vegetables, each offering a distinct array of health benefits.

Incorporating a serving or two of root vegetables into your daily diet can significantly reduce oxidative stress and help prevent chronic diseases.

For optimal results, pair these flavorful root vegetables with a variety of other nutrient-rich ingredients to enhance your diet and improve your overall health.