The Nutritional Power of Root Vegetables
Root vegetables have long been a staple in cuisines around the world, and their importance becomes even more pronounced during the winter months when the climate can pose a challenge to fresh produce availability. Vegetables such as carrots, beets, and sweet potatoes, are not only beloved for their earthy flavours and versatility in cooking but also for their significant nutritional benefits.
Although December is “Root Vegetable Month” it’s beneficial to incorporate these very important veggies all winter. With the new year upon us, you have likely committed to making meal plans, trying new recipes, and eating an abundance of nutrient-dense foods. So let’s explore the easy-to-prepare and oh-so-tasty root vegetables!
Root vegetables, including beets, carrots, garlic, onions, and sweet potatoes are nutrient-dense foods. Here’s how their key nutrients contribute to our health, especially our immune health:
Rich in Vitamins A and C
Many root vegetables, like carrots and sweet potatoes, are high in vitamin A, which is crucial for maintaining the integrity of the mucosal barriers in our eyes, lungs, and gut, acting as the body’s first line of defense against pathogens. Vitamin C, abundant in vegetables like sweet potatoes and radishes, is a potent antioxidant that helps protect immune cells from oxidative stress and supports their functioning.Abundant in Antioxidants
Root vegetables are loaded with various antioxidants. Beets, for instance, contain betalains, which have been shown to have anti-inflammatory properties. Garlic contains allicin, known for its antiviral and antibacterial effects, making it a powerful ally against infections.High in Fibre
The fibre in root vegetables, such as in parsnips and potatoes, plays a crucial role in gut health. A healthy gut flora is essential for a robust immune system since a significant portion of immune cells reside in the gut. Dietary fibre helps nourish these beneficial gut bacteria, thereby enhancing immune function.
Inclusion in Daily Diet
In winter, when the availability of fresh produce is limited, root vegetables become invaluable. They can be stored for long periods without losing a significant amount of their nutritional value, providing a continuous supply of essential vitamins and minerals.
Root vegetables can be prepared in myriad ways, making it easy to incorporate them into your diet. Roasting or baking helps retain their nutrients while enhancing their natural sweetness. Soups and stews, enriched with root vegetables, are not only comforting in colder months but also packed with immune-boosting properties.
Let’s take a closer look at some of the more popular root vegetables…
BEET
Beets are delicious raw, cooked, and juiced. I especially like them for their ability to support athletes.
Nutritional Benefits: Beets are rich in folate, manganese, potassium, iron, and vitamin C. They also contain nitrates and pigments that may help lower blood pressure and improve athletic performance.
Origins: Beets have an ancient history, originally grown in the Mediterranean region. They were initially valued for their leaves rather than the root.
Cooking Tips: Beets can be roasted, boiled, or eaten raw. Try roasting them with a drizzle of olive oil and a sprinkle of herbs. They are also excellent shredded or grated in salads, especially when paired with goat cheese or walnuts. Roasting allows the beets to carmelize, bringing out a depth of flavour and their natural sweetness.
CARROT
An easy favourite as they are packable for lunches, easy to cook, and retain their colour when incorporated into a dish.
Nutritional Benefits: Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. This is essential for good vision, immune function, and skin health. They are also a good source of vitamins K and C, as well as fibre.
Origins: Originally from Central Asia, the carrot was initially cultivated for its aromatic leaves and seeds, not the root. The familiar orange carrot we know today was developed and popularized in Europe.
Cooking Tips: Roasting carrots brings out their natural sweetness. They can also be shredded into salads, juiced, or blended into soups. A simple recipe is to toss them with olive oil, salt, and a bit of honey, then roast until tender.
GARLIC
I love the sharp bite of garlic when I use it raw in dressings almost as much as I love the creamy sweetness of roasted garlic on crackers. One of the best parts about garlic is that it is easy to grow in Vancouver, resulting in a fresh, spicy ingredient supply that you can replant from harvested cloves each year.
Nutritional Benefits: Garlic is rich in compounds like allicin and quercetin, which have antiviral and antibacterial properties. Garlic may also help in boosting heart health and reducing inflammation. It is renowned for its health benefits, including its ability to reduce cholesterol and blood pressure, and its antimicrobial properties. It’s a good source of vitamins C and B6, manganese, and selenium.
Origins: Garlic has been used for medicinal purposes for thousands of years, dating back to ancient Egypt.
Cooking Tips: To maximize health benefits, let chopped garlic sit for 10 minutes before cooking. Garlic can be sautéed to add flavour to dishes or used raw in salads, dressings, and salsas. Sautéing garlic in oil releases its flavour while roasting it whole sweetens its taste.
ONION
To remove the bitterness of raw onions, soak them in filtered water before using them. After preparing them for your dish (cut, dice, slice, etc), simply soak them for 10-15 minutes and strain.
Nutritional Benefits: Onions are rich in compounds like allicin and quercetin, which have antiviral and antibacterial properties. Onions may also help in boosting heart health and reducing inflammation. They are packed with vitamin C, dietary fibre, and folic acid. Quercetin is an antioxidant that may reduce inflammation and allergies.
Origins: Onions have been cultivated for over 5000 years, originating in central Asia.
Cooking Tips: They can be used in almost every culinary tradition, from raw in salads for a sharp bite, caramelized to bring out their natural sweetness, or cooked into soups, stews, and sauces to add depth of flavour. When caramelizing onions, go slow - your onions will be much less spectacular if you rush the process.
POTATO
Potatoes are amazing!! They are an inexpensive staple food as well as a resistant starch (when cooked and then cooled). Resistant starches feed beneficial gut bacteria, promoting gut health and aiding in digestion.
Nutritional Benefits: Potatoes are a staple food in many cultures, valued for their versatility and nutritional content, including vitamin C, B6, potassium, and fibre. Resistant starch found in potatoes acts as a prebiotic, a type of indigestible fibre that nourishes beneficial gut bacteria. Consuming more prebiotics can enhance gut health, bolster the body's stress response, diminish inflammation, assist in weight management, and boost digestive function.
Origins: Originally from the Andes in South America, potatoes have become integral to many cuisines worldwide.
Cooking Tips: They can be cooked in countless ways: boiled, mashed, roasted, fried, or baked. Each cooking method brings out a different texture and flavour, making potatoes incredibly versatile.
SWEET POTATO
My favourite way to eat sweet potatoes is to cube them, toss in olive oil, salt and pepper, and roast until starting to carmelize. They are naturally sweet and go with anything - stir fry, veggie bowls, soups, and stews. You can even bake sweet potato brownies!
Nutritional Benefits: Sweet potatoes are an outstanding source of vitamin A, essential for immune system function, vision, and organ health. They also provide vitamin C, manganese, and several other vitamins and minerals.
Origins: Native to the Americas, sweet potatoes have been cultivated in Central and South America for thousands of years.
Cooking Tips: Sweet potatoes are versatile and can be baked, mashed, roasted, or even incorporated into baked goods. A simple way to enjoy them is to bake them whole, then top with a mix of cinnamon, and a touch of butter.
At certain times of year (January, pre-summer, birthdays) we may tell ourselves that we need to cut something out of our diet, eat less, remove a food group, or some variation of diet with a negative connotation. Instead of using a “less” mindset, I encourage you to commit to incorporating more. Use more whole foods, more vegetables, more fruit, more legumes, and more root vegetables with your meals.
You will find that as you increase your beneficial foods, the less beneficial foods will be crowded out, and become less desirable; leaving you with a feeling of abundance rather than scarcity.
Warmly,
Krista
xo