Root vegetables are grown underground at the base of a plant, but not all are exactly roots. Some are bulb-like growths that store nutrients for the plant during colder months.
Onions, garlic, carrots, potatoes, and beets are probably the root vegetables you're most familiar with. But there are plenty more, such as turnips and parsnips, that also taste good, can be prepared easily, and are dense in essential nutrients that give you several health benefits.
What Are Root Vegetables?
"Root vegetables" isn't a term that plant scientists came up with. It's a kitchen term to describe all starchy veggies that grow underneath the soil. That's a pretty broad category that can be broken down into many different subsets. But generally speaking, all root vegetables have a starchy part, called the storage organ, which grows under the ground, while other parts of the plant grow up through the soil and to the surface. The storage organ provides the rest of the plant with the nutrients it needs to keep growing.
The peak season for most root vegetables is spring through fall, but in the U.S., you can buy them in stores all year long.
Examples of Root Vegetables
Different kinds of root vegetables include:
Bulb vegetables
This type has a large bulb where nutrients are stored away. Some examples of bulb vegetables include:
- Fennel, which has a slightly sweet, mildly licorice-like flavor
- Onions, whose flavors range from mild and sweet to pungent enough to make you tear up when you slice them
- Shallots, which have a mild onion flavor with a hint of garlic
- Garlic, the most popular spice worldwide
Corms
Corms have short, thick stems with a papery outer layer. Unlike bulb vegetables, they're solid on the inside and do not consist of several layers. A few types of corms are:
- Celery root, or celeriac, which is the root of a celery stalk. It looks like a knobby, hard globe but has a nutty, pleasant flavor with hints of parsley.
- Water chestnut, the mild-flavored root of a water plant, which is eaten both cooked and raw all over the world.
- Taro root, which is poisonous if eaten raw.
Tuber vegetables
Despite being called root vegetables, tubers are actually modified plant stems. Some types include:
- Potatoes. Their sprouting buds ("eyes") can grow into new plants.
- Sweet potatoes. These can be yellow, orange, or purple and are sweeter than regular potatoes.
- Yams. They are very different than sweet potatoes although the two are often confused in the U.S. More closely related to lilies, they have a less sweet flesh than that of sweet potatoes.
- Yucca (cassava) has both a bitter and sweet variety. The sweet kind can be grown and eaten as a vegetable, but it's important to cook it. Cassava roots are highly toxic if eaten raw.
Taproot vegetables
When a seed begins to grow, it produces a shoot and a taproot, or what's called a radicle. In most plants, this slowly develops into a dense network of roots. But some vegetables keep their taproots and store extra nutrients in them. These include:
- Beets. Their leafy greens can also be eaten.
- Parsnips. They have a nutty, sweet flavor.
- Turnips. They taste a lot like potatoes. For a sweeter flavor, choose small or medium-sized ones.
- Rutabagas. These are mildly peppery and sweet.
- Carrots. Besides orange, they come in yellow, white, red, and purple varieties.
- Jicama. Pronounced HEE-kah-mah, this taproot vegetable tastes like a cross between a potato and a pear.
- Maca. Related to radishes and broccoli, it has an earthy, nutty taste.
Rhizomes
These grow sideways, along the surface of the soil. A rhizome's thick, knobby nodes are able to grow roots, produce new shoots, or spread out to create other plants. Ginger and turmeric are both rhizomes.
Nutrients in Root Vegetables
What makes root vegetables so healthy? Depending on the kind you eat, they can be excellent sources of:
Fiber. From being good for your bowel health to helping lower your cholesterol, fiber is quite beneficial for health.
Water. This makes root vegetables naturally low in calories.
Potassium. It can help lower your blood pressure and reduce your risk of strokes
Folate. It's a B vitamin, which is important during pregnancy so your baby grows properly. Among other benefits, folate may be able to help reduce your risk of Alzheimer's. But more research needs to be done.
Complex carbohydrates. These take longer to digest, so you have energy and feel fuller for longer.
Vitamin A. It keeps your entire body, including your immune system, vision, and reproductive system, working well.
Biotin. This B vitamin is good for your hair, skin, and nails.
Vitamin C. An antioxidant, it helps rid your body of toxins (free radicals) that have been linked to cancer.
Manganese. This trace mineral helps out many processes inside your body, from building bones to wound healing.
Carotenoids. These arenaturally occurring orange and yellow pigments in root vegetables such as sweet potatoes and carrots. They're also powerful antioxidants that help get rid of free radicals from your body and lower your risk for certain health issues, including heart disease and cancer.
Anthocyanins. They provide a red or purple hue to root vegetables such as red radishes and purple sweet potatoes. They're good for your heart and brain function and may also help protect you from cancer.
Betalains. These provide red or yellow pigment to plants such as beets. They're also known to help fight inflammation in your body.
Experts say it’s best to eat vegetables of different colors, which signal different amounts of nutrients, vitamins, and minerals. So, a wide variety will give you the most health benefits.
Health Benefits of Root Vegetables
Some root vegetables are packed with particular nutrients. For example:
Carrots. Carrots have high levels of beta-carotene, a carotenoid that your body can turn into vitamin A. Other than helping your eyes, vitamin A boosts your immune system.
Beets. Beets have high levels of betaine, which has heart benefits. They also contain nitrates, which support better circulation and can help lower blood pressure. Beets are also good sources of:
- Potassium
- Manganese
- Iron
- Folates
- B vitamins
While beets have the most sugar of any vegetable, they're still low in calories.
Potatoes. Potatoes are one of the most popular root vegetables. A medium-sized baked potato has only 164 calories but provides you with 952 milligrams of potassium. That’s twice the amount of potassium found in a banana. Potatoes are also good sources of vitamins C and B6.
Turnips. Turnips are high in vitamin C, which supports a healthy immune system and helps fight off infections. They're also rich in fiber, which can aid digestion. One cup of cooked, mashed turnip contains as much calcium as half a slice of cheddar cheese. Turnips are a source of:
- Vitamin A
- B vitamins
- Iron
- Potassium
- Manganese
- Copper
Sweet potatoes. A medium-sized sweet potato has only 103 calories and packs 1,100 micrograms of vitamin A. One sweet potato is enough to meet your daily requirement of vitamin A. They're also loaded with:
- Vitamin B6
- Vitamin C
- Potassium
- Fiber
Cons of Root Vegetables
The American Heart Association suggests eating 2 1/2 cups of vegetables every day, so go ahead and add more root vegetables to your meals.
Just remember to:
Watch your portion size. Root vegetables contain a lot of starches, which means that they’re rich in carbs that your body turns into glucose (a type of sugar) to use for energy. Your body needs carbs. But if you eat more than your body burns right away, they'll be stored as fat.
Eating large servings of root vegetables or other carbs in one sitting can also spike your blood sugar. Repeated blood sugar spikes may increase your risk of diabetes. If you already have diabetes, sugar spikes can make it harder to manage.
Think of root vegetables as you would grains such as rice or pasta. Watch your portion size. Aim for a serving that's about the size of your fist.
Wash your veggies well. Because they grow in the ground, root vegetables can easily absorb toxins such as:
- Heavy metals, such as lead
- Pesticides
- Microplastics
- Polycyclic aromatic hydrocarbons (PAHs) — common pollutants linked to health issues, including cancer
Use a clean produce brush to scrub your vegetables, even if you're going to peel them. Then, give them a thorough rinse with cool, running water.
If you grow your own vegetables, have your soil tested for heavy metals. Your local health department or another community group may offer this as a free service. If lead is found in your soil, they can give you gardening safety tips. These will be important to follow to protect your and your family's health.
Talk to your doctor if you have an ongoing health condition. In some cases, your doctor may advise you to limit certain types of root vegetables. For instance, if you have hyperkalemia (high potassium in your blood), it's important to limit, or even avoid, potassium-rich vegetables, such as beets, potatoes, and sweet potatoes.
Takeaways
Root vegetables are vegetables that grow underground. While you're probably already familiar with potatoes and carrots, there are many other nutritious, flavorful types to try, including yams, beets, and turnips. Before preparing, always scrub them thoroughly with a produce brush and cool running water. Watch your portion size, as root vegetables can be high in starches that can quickly raise your blood sugar. And aim to eat a variety, which will offer you with the most health benefits.
Root Vegetable FAQs
Are root vegetables better than leafy vegetables?
Not better, just different. Root vegetables such as carrots and turnip greens are known as "nutrient-dense" — meaning that they contain a high amount of vitamins, minerals, and other natural plant compounds that are great for your health. But so do leafy vegetables such as watercress, spinach, and kale. Not to mention Brussels sprouts and broccoli, which are cruciferous vegetables.
To get the most health benefits, eat a wide variety of vegetables. Not sure how to shop for or prepare them? Ask friends or family members for tips, get a handout from your doctor, or look for recipes online at a trusted site such as the Academy of Nutrition and Dietetics.
