11 Healthiest Root Vegetables You Should Be Eating More Often
Root vegetables have powered cuisines for centuries because they store well, deliver steady energy, and pack an array of vitamins, minerals, and phytonutrients. Many are high in fiber and antioxidants, with a spectrum of colors that signals diverse benefits for heart, gut, brain, and metabolic health. Here are 11 of the healthiest roots to put on repeat, with simple ways to use them.
Carrots
Carrots are rich in beta carotene, which the body converts to vitamin A for vision and immune function. Purple and red varieties add anthocyanins and lycopene. A cup of raw carrot sticks provides fiber with very few calories. Roast them to concentrate sweetness, grate into salads, or simmer in soups for a gentle, earthy base.
Sweet Potatoes
Naturally sweet and deeply colored, sweet potatoes deliver beta carotene, potassium, and fiber that supports steady blood sugar when eaten with the skin. Orange types are carotenoid-rich; purple varieties add anthocyanins linked to vascular health. Bake whole, cube and roast, or mash with olive oil and salt instead of buttered versions.
Beets
Beets provide folate, manganese, and betalains, pigments with antioxidant and anti‑inflammatory activity. Their natural nitrates can support healthy blood flow and exercise performance. Roast until tender, slice into salads with citrus, or blitz the greens (also edible and nutritious) into a pesto.
Parsnips
Parsnips look like pale carrots but taste nuttier with a hint of vanilla. They bring fiber, vitamin C, and potassium. Roasting coaxes caramel notes; shaving raw adds crunch to slaws. Blend with apples and stock for a simple, creamy soup without cream.
Turnips
Turnips are peppery when raw and mellow when cooked. They offer vitamin C and fiber with fewer carbs than potatoes. Young salad turnips can be eaten raw with olive oil and salt; larger bulbs are great roasted or simmered in stews. Don’t toss the greens—they’re rich in folate and calcium.
Rutabagas
A cross between cabbage and turnip, rutabagas are subtly sweet and sturdy. They provide vitamin C, potassium, and fiber and stand up well to mashing or long braises. Cube and roast with rosemary, or swap into soups where you’d usually use potatoes for a lighter result.
Radishes and Daikon
Radishes bring crunch and a mustardy bite from glucosinolates, compounds studied for cell‑protective effects. Daikon, a milder cousin, is hydrating and versatile. Slice radishes into salads and tacos, quick‑pickle for bowls, or add daikon to broths and stir‑fries where it soaks up flavor.
Celeriac (Celery Root)
Knobby but delicious, celeriac is lower in starch than potatoes and high in fiber and vitamin K. Its clean, celery‑like flavor shines in purées and gratins. Peel thoroughly, cube, and roast until golden, or grate into a remoulade with lemon and yogurt.
Jerusalem Artichokes (Sunchokes)
Sunchokes are rich in inulin, a prebiotic fiber that feeds beneficial gut bacteria. They’re nutty and sweet when roasted. If you’re new to inulin, start with small portions to let your digestion adjust. Roast until caramelized, slice thin for salads, or simmer into a silky soup.
Ginger
Ginger isn’t just a spice—it’s a functional root with gingerols and shogaols studied for anti‑inflammatory and anti‑nausea effects. Fresh ginger lifts stir‑fries, broths, and marinades; grated, it pairs well with citrus and garlic. Steep for tea, or add to smoothies for warmth.
Turmeric
Turmeric’s golden color comes from curcuminoids, notably curcumin, researched for anti‑inflammatory and antioxidant properties. Pair with a pinch of black pepper and fat to improve absorption. Whisk into lentils, rub onto vegetables before roasting, or blend into a milk of your choice for a gentle evening drink.
How to shop, store, and cook smarter
- Choose firm, heavy roots without soft spots. Greens should be perky if attached.
- Store most roots cool and dark. Separate greens from bulbs to prevent moisture loss.
- Keep the skins on when sensible—many nutrients and fibers concentrate near the surface. Scrub well.
- Use multiple colors across the week to widen your nutrient range.
- Roast big batches for easy add‑ins to bowls, salads, and eggs.
