14 Nutrient-Rich Root Vegetables to Include in Your Diet

'Root vegetable' refers to the edible parts of plants that grow underground. Root vegetables include true roots, such as sweet potatoes, and bulbs, like onions and garlic.

They are highly nutritious, providing an important source of energy, vitamins, minerals, and protective plant compounds.

Sweet potatoes are one of the healthiest and most delicious root vegetables you can eat. They’re packed with fiber, B vitamins, vitamin A, and several other essential nutrients.

Here’s the nutrition breakdown for a 3.5-ounce (oz) serving of baked sweet potato with skin:

Sweet potatoes contain a number of vitamins and minerals, but they are especially high in vitamin A. Plant foods, like sweet potatoes, contain provitamin A carotenoids, such as beta-carotene.

The body converts some provitamin A carotenoids into the active forms of vitamin A, which are needed for immune function, cellular growth, vision, and other vital processes. Provitamin A carotenoids also have powerful antioxidant properties and protect against cellular damage that may otherwise lead to disease. Regularly eating foods high in carotenoids may help reduce your risk of several chronic diseases, including certain cancers and heart disease.

Like sweet potatoes, carrots are packed with provitamin A carotenoids like beta-carotene. This gives these sweet and crunchy root vegetables powerful antioxidant properties.

One cup of carrot slices provides:

Carrots are high in vitamins A, B6, and K. They also provide a good amount of potassium, a mineral that’s essential for blood pressure regulation.

Because carrots are so nutritious and high in antioxidants, their intake has been linked to a number of health benefits, such as a reduced risk of multiple cancers, including colorectal, leukemia, pancreatic, lung, breast, and prostate cancer.

Radishes get their spicy, peppery taste from sulfur-containing compounds called isothiocyanates, which have potent antioxidant and anti-inflammatory effects in the body. They’re also high in vitamin C, a nutrient that plays several essential roles in health.

One cup of raw radishes provides:

Radishes are very low in calories but are loaded with vitamin C. Just one cup of radishes covers nearly 20% of your daily needs for vitamin C, which functions as an antioxidant and is required for collagen synthesis, immune function, neurotransmitter production, and more.

In addition to vitamin C and isothiocyanates, radishes provide coenzyme Q10, anthocyanins, and phenolic acids, all of which have cell-protecting properties.

Purple potatoes are high in pigments called anthocyanins. These pigments give purple potatoes their beautiful color and extra health benefits. Anthocyanins have powerful anti-inflammatory and antioxidant properties. A diet high in anthocyanin-rich foods, like purple potatoes, may be especially beneficial for the heart.

One study of 14 men found that consuming 200 g of cooked purple potato per day for 14 days improved arterial stiffness (compared to white potatoes). Arterial stiffness—stiffening of the arterial wall—is associated with heart disease, an increase in cardiovascular events such as heart attack, and dementia. Purple potatoes can improve artery health due to their powerful anti-inflammatory effects.

In addition to being high in antioxidants, purple potatoes also provide fiber, vitamins, and minerals.

A 100 g serving of purple potatoes provides:

Purple potatoes contain several vitamins and minerals essential to health, such as vitamin C, potassium, and B6, a B vitamin that’s required for more than 100 enzymatic reactions in the body.

Celery juice has become a popular way to hydrate and increase the consumption of protective plant compounds, such as polyphenols like caffeic acid, ferulic acid, and kaempferol. Eating whole celery can also boost health by providing fiber, vitamins, and minerals.

Here's the nutrition breakdown for a 128 g serving, or two large stalks, of celery:

Celery is very low in calories because it’s made up of 95.4% water. This is why it's such a popular ingredient in green juices.

Even though it’s low in calories, eating two celery stalks covers 12% of your daily needs for folate. Folate is a B vitamin essential for red blood cell development, brain function, fetal neurological development, and more.

Celery is also an excellent source of vitamin K, which is needed for skeletal health, blood clotting, and many other important body functions.

Parsley is a popular herb high in antioxidants, such as vitamin C, carotenoids, and flavonoids. Though not often considered a root vegetable, the entire parsley plant, including its roots, is edible.

A 100 g serving of parsley root contains:

Parsley root is exceptionally high in vitamin K, which is required for blood clotting and bone health, and vitamin C, which has potent antioxidant properties. Other antioxidants in parsley root include a flavonoid called apigenin and phenolic acids, such as p-coumaroyl, luteolin, and isorhamnetin.

The tops of parsley plants are highly nutritious and a good source of vitamin C and vitamin K.

Turnips are low in calories and carbohydrates yet high in satiating fiber and vitamin C.

One cup of mashed turnips provides:

A cup of mashed turnips contains 4.6 g of fiber, which covers 16.43% of the DV. Getting enough fiber in your diet is important for gut health, as fiber promotes regular and comfortable bowel movements and supports the growth of beneficial bacteria in the digestive tract.

They’re also high in vitamin C, with the same serving covering 30% of your daily needs.

Turnips are much lower in carbohydrates than other root vegetables, like sweet potatoes and potatoes. They can be used as a lower-carb alternative to mashed potatoes and other high-carb potato dishes.

Beets are high in fiber, vitamins, and minerals. They get their vibrant red color from natural pigments called betalains, which have impressive health benefits.

Betalains and other plant compounds found in beets have powerful effects on health and may be especially beneficial for heart health. Betalains have anti-inflammatory effects and improve blood vessel function, blood lipid levels, and blood pressure, all of which can help keep your heart healthy and reduce heart disease risk.

Nitrates, which are compounds concentrated in beets, relax blood vessels, supporting healthy blood pressure regulation.

One cup of cooked beets contains:

Beets are a good source of potassium, folate, and magnesium, a mineral required for the regulation of blood sugar and blood pressure.

Onions are very low in calories but are rich in several nutrients, including vitamin C.

A 148 g onion contains:

Onions are known for their high contents of powerful antioxidants, like flavonoids and sulfur compounds.

Studies show that including onions in your diet may reduce the risk and improve symptoms of high blood lipid levels, high blood pressure, diabetes, and obesity.

Rutabaga, which is a cross between a cabbage and a turnip, is a good source of fiber, vitamin C, potassium, and B vitamins like niacin and thiamin.

Here’s the nutrition breakdown for one cup of cooked, mashed rutabaga:

Just one cup of mashed rutabaga covers around 15% and 50% of your daily fiber and vitamin C needs, respectively. This makes it an excellent option to increase your intake of these important nutrients.

Rutabagas also supply niacin and thiamine, which are necessary for growth, energy metabolism, and cellular function.

Parsnips are packed with potassium, vitamin E, and fiber.

One cup of cooked parsnip contains:

One cup of cooked parsnips contains 5.6 g of fiber, which covers 20% of the DV. Fiber slows digestion, helping you feel full after eating and regulating post-meal blood sugar levels.

Parsnips are also high in vitamin C, potassium, magnesium, and folate, making them an all-around healthy choice.

Garlic is considered a root vegetable because the garlic bulb grows underground. It has a pungent taste due to its concentration of organosulfur compounds, such as S-allyl cysteine and diallyl disulfide. These and other substances found in garlic have antioxidant and anti-inflammatory effects in the body.

While garlic is an excellent source of protective plant compounds, it doesn’t contribute a significant amount of vitamins and minerals.

However, studies show that eating garlic can reduce inflammatory markers like C-reactive protein (CRP), increase the total antioxidant capacity of the blood, and boost levels of the antioxidant enzyme superoxide dismutase (SOD).

People who regularly eat garlic have been shown to be at a lower risk of developing heart disease and certain cancers.

Here’s the nutrition breakdown for three cloves of garlic:

Garlic contains a small amount of some nutrients, like vitamin C, but not enough to significantly contribute to your daily nutrient needs.

Celeriac is a root vegetable that belongs to the same plant family as celery and parsley. It has a celery-like taste and is low in carbohydrates and calories. It also provides several nutrients, including vitamin C and potassium.

One cup of cooked celeriac contains:

Celeriac is low in carbohydrates and makes a smart lower-carb swap for other root vegetables like potatoes and sweet potatoes. Even though it has a low starch content, it takes on a creamy texture when cooked and mashed.

In addition to vitamin C and potassium, this unique root vegetable contains variety of antioxidants, including flavonoids like apigenin and luteolin, which have powerful cellular-protective properties.

Ginger is a root vegetable that’s rich in powerful antioxidants including gingerols, shogaols, and paradols. These compounds are responsible for ginger’s impressive health benefits.

Regularly consuming ginger can benefit the health of the heart and may have positive effects on blood sugar levels and inflammatory markers.

A teaspoon (tsp) of raw ginger provides:

Larger portions of ginger can provide nutrients like potassium and magnesium, but it doesn't provide a significant amount of nutrients when consumed in normal amounts.

Eating more root vegetables, such as sweet potatoes, parsnips, garlic, and celery, can support your health by increasing the nutrition quality of your diet and boosting your intake of protective plant compounds.

Try incorporating a few of the root vegetables mentioned above into your diet for an easy and delicious way to support and protect your overall health.