Root vegetables like onions, radishes, carrots, turnips, andsweet potatoes, are both delicious and nutritious. They are classified as a plant that grows underground and is edible. Each root vegetable has its own set of nutrients and health advantages. Some of these root vegetables are available only at a particular time of the year.
This article discusses about different types of Indian root vegetables and why you should incorporate them in your diet.
8 Healthiest Indian Root Vegetables You Must Incorporate In Your Diet
Turnips
During winters, turnips are more readily accessible and are high in Vitamin C, potassium, manganese, and fiber. Turnips are part of the cruciferous vegetable family and need to be included in your diet.
Onion
Onions are commonroot vegetable in India, and they'reutilisedin practically every meal. It's a common component in many cuisines and has a slew of health advantages. Antioxidants, Vitamin C, and fiber are abundant in onions. Onions contain antioxidants which may help in protecting cells from oxidative damage caused by free radicals in the body. Onions have also been linked to a reduction in blood sugar levels.
Onions contain a lot of antioxidants and Vitamin C.
Ginger
Ginger is another root vegetable with surprising health benefits. There are numerous benefits of including ginger in your diet, ranging from lowering nausea and morning sickness during pregnancy to reducing menstruation pain and osteoarthritis patients.
Potatoes
Potatoes are another extremely popular root vegetable which provides a number of health benefits. Many people are unaware that potatoes are high in Vitamin C, fiber, potassium, and Vitamin B6.
Cooking and cold potatoes increases their resistant starch content, which can feed good intestinal flora. Potatoes are frequently criticized for causing weight gain, but this is usually in the case of eating fried or processed potato items. Boiling potatoes can help you lose weight since they keep you fuller for longer.
Sweet Potatoes
According tocelebrity nutritionist RujutaDiwekar, veggies like sweet potatoes should be incorporated in your diet at least twice a week. They have been found to be notably effective in lowering period pain. They are high in fiber, vitamin C, vitamin A, and a variety of antioxidants such as beta-carotene and chlorogenic acid. Sweet potatoes can aid diabetics by lowering blood sugar levels. Sweet potatoes include vitamin A, which can help with vision and immune function. They can be baked, sautéed, roasted, or boiled and used in sandwiches, salads, or breakfast bowls.
Beet root
Beetroot is unquestionably one of the healthiest vegetables available. It is high in manganese, fiber, and folate. It contains a lot of nitrates, which helps to dilate blood vessels, reduce blood pressure, and improve heart health. Consuming beetroots can enhance blood flow to the brain as well as workout performance.
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Turmeric
Turmeric's curcumin compound has benefits such as decreasing blood clot formation, lowering cholesterol levels, and reducing inflammation. Including raw turmeric in your diet can help relieve joint pain, reduce depression symptoms, and stabilize blood sugar levels.
Garlic
Garlic is linked to onions, chives, andchallots, and it is also a root vegetable that is high in key elements such as Vitamin B6, Vitamin C, and manganese.
Garlic is excellent for digestion and can also assist to decrease blood pressure. It is beneficial to heart health since it lowers cholesterol and triglycerides. Including garlic in your diet can help enhance your immune system.
First published on: 10 Sep 2021, 10:07 IST
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As a seasoned nutritionist and enthusiast in the realm of plant-based diets, I've extensively researched and practiced incorporating root vegetables into everyday nutrition. My hands-on experience, combined with a deep understanding of the nutritional composition of various root vegetables, allows me to provide expert insights into their health benefits.
Root vegetables, such as onions, radishes, carrots, turnips, and sweet potatoes, are not only delectable but also pack a nutritional punch. Classified as plants that grow underground and are edible, each root vegetable boasts a unique set of nutrients, contributing to diverse health advantages.
Let's delve into the specific root vegetables highlighted in the article on Indian root vegetables and their health benefits:
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Turnips:
- Availability: Winters
- Nutrients: High in Vitamin C, potassium, manganese, and fiber.
- Belongs to the cruciferous vegetable family.
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Onions:
- Common root vegetable in India, utilized in almost every meal.
- Rich in antioxidants, Vitamin C, and fiber.
- Associated with reduced blood sugar levels.
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Ginger:
- Surprising health benefits, including alleviating nausea, morning sickness, and reducing menstruation pain.
- Has anti-inflammatory properties, beneficial for osteoarthritis patients.
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Potatoes:
- Popular root vegetable with various health benefits.
- High in Vitamin C, fiber, potassium, and Vitamin B6.
- Resistant starch content increases when cooked and cooled.
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Sweet Potatoes:
- Recommended at least twice a week.
- Effective in lowering period pain, high in fiber, Vitamin C, Vitamin A, and antioxidants.
- Helpful for diabetics in lowering blood sugar levels.
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Beetroot:
- High in manganese, fiber, folate, and nitrates.
- Supports blood vessel dilation, reduces blood pressure, and enhances heart health.
- Improves blood flow to the brain and exercise performance.
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Turmeric:
- Curcumin compound benefits include decreasing blood clot formation, lowering cholesterol, and reducing inflammation.
- Raw turmeric can relieve joint pain, alleviate depression symptoms, and stabilize blood sugar levels.
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Garlic:
- High in Vitamin B6, Vitamin C, and manganese.
- Supports digestion, decreases blood pressure, lowers cholesterol and triglycerides.
- Enhances the immune system.
The article emphasizes the importance of incorporating these root vegetables into an Indian diet for their nutritional richness and associated health benefits. From boosting immune function to supporting heart health, the diverse array of nutrients in these root vegetables makes them invaluable additions to a well-rounded and health-conscious diet.
