root vegetables have long been considered a delicious part of a healthy diet.
potatoes, carrots, and onions are defined as edible plants that grow underground and are a few common examples familiar to most people.
however, there are many other types – each with a unique set of nutritional and health benefits.
here are 13 of the healthiest rhizome vegetables you can add to your diet.
1. Onion
onions are a popular rhizome vegetable and are the main ingredient in many dishes.
They are rich in fiber, vitamin C, and antioxidants (1).
antioxidants are compounds that protect your cells from oxidative damage and help prevent disease (2, 3).
studies have shown that eating onions may have health benefits.
for example, one study found that eating 3.5 ounces (100 grams) of raw onions per day can significantly lower blood sugar levels in people with diabetes (4).
what's more, other studies have observed that onions may have powerful anti-cancer properties, and observational studies have linked higher intakes of this rhizome vegetable to a lower risk of common cancers. （5, 6）。
onions are suitable for a variety of meals and can be easily added to salads, soups, scrambled eggs, casserole dishes, rice, or pasta, among others.
summary: onions are rich in antioxidants that may help lower blood sugar levels and the risk of certain cancers.
2. Sweet potatoes
sweet potatoes are vibrant and delicious rhizome vegetables that are rich in nutrients and rich in health benefits.
They are a good source rich in fiber, vitamin C, manganese, vitamin A, and several antioxidants — including β- carotene, chlorogenic acid, and anthocyanins (7, 8, 9).
a review of three studies suggested that consuming 4 grams of sweet potato extract daily for 12 weeks improved blood sugar control in people with diabetes. （10）。
Because of its vitamin A content, some studies have shown that this rhizome vegetable may also improve immune function, prevent vision loss, and support skin health. （11, 12, 13）。
sweet potatoes can be roasted, boiled, roasted, or sautéed to enjoy as a delicious side dish or added to everything from sandwiches to salads to breakfast bowls.
Summary: Sweet potatoes may help improve blood sugar control and are rich in vitamin A to protect vision, immunity, and skin
health.
3. Radish
turnips are a delicious rhizome vegetable that has been grown for centuries.
They have an impressive nutritional profile and are a great source of vitamin C, fiber, manganese, and potassium (14).
Adding vitamin C to your diet can help boost your immunity, and one study has noted that getting a deficiency in this vitamin may help alleviate symptoms and shorten respiratory infections such as the severity of the common cold (15).
in addition, studies have shown that eating more cruciferous vegetables, such as radishes, may be associated with a reduced risk of stomach, breast, colorectal, and lung cancers. （16, 17, 18, 19）。
radish can replace potatoes for almost any recipe. try making radish fries, coleslaw, stir-fry, or salad.
Summary: Radishes are rich in immune-boosting vitamin C and are considered rhizomes and cruciferous vegetables. Eating it may be associated with a lower risk of certain types of cancer.
4. Ginger
ginger is a flowering plant from china that is closely related to other rhizome vegetables such as turmeric.
it's rich in antioxidants, including a specific compound called gingerol, which has been linked to a long list of health benefits (20).
a study of 1,278 pregnant women found that ginger was effective in reducing nausea and morning sickness. （21）。
it can also reduce pain and inflammation, and other studies have shown that ginger extract can help relieve dysmenorrhea and alleviate symptoms in patients with osteoarthritis. （22, 23, 24）。
ginger is an excellent addition to teas, soups, smoothies, and stews, bringing rich flavor to almost any dish.
summary: ginger is rich in antioxidants that can help reduce nausea, pain, and inflammation.
5. Beets
beets are one of the most nutritious rhizome vegetables, containing a lot of fiber, folic acid, and manganese per serving (25).
they are also high in nitrate content, a beneficial plant compound that can help dilate blood vessels, potentially lower blood pressure, and improve heart health (26).
studies have also shown that eating beets can improve athletic performance and increase blood flow to the brain (27, 28, 29).
in addition, animal studies have found that beetroot extract may have anti-cancer properties and may slow the growth and spread of cancer cells. （30, 31）。
to take advantage of the unique health benefits of beets, try baking, juicing, marinating, boiling, or steaming this delicious rhizome vegetable.
summary: beets are a good source of nitrates that can improve athletic performance, increase blood flow and reduce the growth of cancer cells – according to human and animal studies.
6. Garlic
garlic is a root vegetable of the genus Allium and is closely related to onions, leeks, chives, and shallots.
Each serving of garlic contains a large number of important nutrients, including manganese, vitamin B6 and vitamin C (32).
in addition, it is known for its medicinal properties, which are mainly due to the compound allicin, which is released when garlic cloves are crushed, chewed, or chopped. （33）。
studies have found that garlic can promote heart health by lowering blood pressure and total cholesterol and triglyceride levels. （34, 35, 36）。
it can also boost immune function because studies have shown that it can reduce the severity of symptoms and help prevent infections, such as the common cold (37, 38).
best of all, garlic is versatile and can be used to enhance the flavor of your favorite savory soups, sauces, side dishes, and main courses.
summary: garlic has powerful medicinal properties due to its complex allicin. it may help boost your immunity, lower blood pressure and lower cholesterol and triglyceride levels.
Summary: Radish contains a lot of fiber and vitamin C. According to animal and test-tube studies, they may also have antifungal properties that may prevent stomach ulcers.
7. Fennel
fennel is known for its licorice-like taste and is a flowering plant closely related to carrots.
In addition to providing very few calories per serving, fennel also contains fiber, vitamin C, potassium, and manganese (43).
it also contains a complex of fennel brains, giving fennel a unique flavor, aroma, and multiple health benefits.
one mouse study showed that anise was able to modify some of the metabolism involved in carbohydrates, helping enzymes lower blood sugar levels (44).
what's more, test-tube studies have observed that the anise brain has antibacterial properties that may inhibit the growth of bacteria (45, 46).
fennel can be eaten fresh, grilled, sautéed, or mixed with salads, soups, sauces, and pasta.
summary: fennel contains a complex fennel brain, which has been shown in test tubes and animal studies to lower blood sugar and stop the growth of bacteria.
8. Carrots
as one of the most famous rhizome vegetables, carrots are also one of the most nutritious vegetables.
They are rich in vitamins A and K, as well as the important antioxidant β-carotene (47, 48).
eating carrots has been linked to improved antioxidant status and lower cholesterol levels in humans and animals. （49, 50）。
other studies have shown that consuming more carotenoids, such as β-carotene, may reduce the risk of certain types of cancer, including breast, prostate, and stomach cancers. （51, 52, 53）。
What's more, consuming carotenoids can prevent age-related macular degeneration (AMD), which is a major cause of vision loss. （54, 55）。
carrots are a great snack when eaten raw or dipped in hummus, but they can also be cooked and used in stir-fry, stew, or side dishes.
summary: carrots are rich in β-carotene, which may be associated with a reduced risk of vision problems and certain types of cancer. eating carrots has also been linked to lower cholesterol levels and improved antioxidant status.
9. Celery
celery, also known as celery root, is a versatile and delicious rhizome vegetable that is easy to cook and enjoy.
It contains high amounts of vitamin C and phosphorus and is also an excellent source of vitamin K, containing 80% of the recommended daily value (56) in a single cup (156 g) serving.
Vitamin K is an essential nutrient that is necessary for normal clotting (57).
it is also needed for the function of osteocalcin, a protein hormone that is essential for bone health (58).
celery has a nutty flavor and crunchy texture, making it perfect for salads. it can also be boiled, roasted, grilled, or mashed, and can replace potatoes in almost any recipe.
Summary: Celery is a nutrient-rich rhizome vegetable rich in vitamin K, which is necessary for blood clotting and bone health.
10. Turmeric
turmeric is a rhizome vegetable that belongs to the same plant family as ginger and cardamom.
the roots or roots of a plant are often ground into spices that are used to add color, flavor, and health benefits to many dishes.
turmeric contains a compound called curcumin, which has been shown in test tubes and animal studies to prevent thrombosis, lower cholesterol levels, and reduce inflammatory markers. （59, 60, 61）
studies in humans have also shown that curcumin can relieve joint pain, stabilize blood sugar levels, and reduce depressive symptoms. （62, 63, 64）
turmeric is widely used as a spice and can be added to savory and sweet recipes as well as to beverages such as golden turmeric milk.
to reap its benefits, be sure to pair turmeric with black pepper, as the latter contains a compound that significantly promotes the absorption of curcumin in the intestines (65).
summary: turmeric contains curcumin, a compound associated with a range of benefits, including improved joint pain, blood sugar levels, and depressive symptoms.
11. Potatoes
potatoes are versatile and widely available, with up to 2,000 different varieties currently grown in 160 countries around the world (66, 67).
They are also very nutritious and contain a lot of fiber, vitamin C, vitamin B6, potassium, and manganese (68).
cooked and cooled potatoes are also rich in resistant starch, an undigested starch that can pass through the digestive tract and help feed beneficial gut bacteria (69, 70).
not to mention, boiled potatoes are an incredible satiety food that keeps you feeling full for long periods, which may promote weight loss (71, 72).
avoid fried potatoes or processed potato products, which are usually high in fat, salt, and calories but lack nutrients. instead, choose to roast, cook, or steam potatoes for maximum nutrition.
summary: potatoes are rich in a variety of nutrients and high in resistant starch. they are also full and can promote weight loss.
12. Kohlrabi
kohlrabi is a rhizome vegetable belonging to the mustard family and is usually cultivated for its edible leaves and roots.
Each serving of kohlrabi provides plenty of vitamin C, potassium, and manganese, as well as disease-fighting antioxidants (73, 74).
kohlrabi is also a good source of fiber, which can help support your digestive health and lower blood pressure and cholesterol levels (75).
they also offer glucosinolates, a sulfur-containing compound commonly found in cruciferous vegetables that may help prevent the development and growth of cancer cells and prevent oxidative stress. （76, 77）
kohlrabi can be mashed, baked, or grilled and can be used in soups, salads, noodles, and even desserts.
summary: kohlrabi is rich in fiber and glucosinolates, which may help prevent cancer and prevent oxidative stress.
Conclusion:
there are plenty of nutritious and delicious root vegetables – each with unique health benefits.
from reducing oxidative stress to preventing chronic diseases, adding one or two servings of rhizome vegetables to your daily diet can be very beneficial.
for best results, combine these delicious rhizome vegetables with a variety of other nutrient-rich ingredients to help optimize your diet and health.