Root Vegetables

Question 1

Root Vegetables: Benefits

Answer 1

Celeriac, Beetroot, Carrot, Parsnip, Sweet potato, Potato, Yam.
Benefits:
• Plant ‘store rooms’ with high levels of antioxidants, vitamins A, B, C and iron. The skin often contains the most nutrients.
• Source of energy, most have similar carbohydrate levels to grains.
• Medium sweet potato has enough vitamin A to meet RNI.
• Turnip greens have 190mg/100g of calcium, vs. ½ cheddar cheese slice (100mg).
• Beetroots can improve blood circulation and exercise
performance by increasing levels of nitric oxide (vasodilator).

Question 2

Root Vegetables: Energetics

Answer 2

• Gently warming due to the energy they supply
(note that sweet vegetables are highly nutritious)
• Nourishing, sweet and easy to digest for people
who are energetically cold, tired, depleted.
• Orange root vegetables are particularly strengthening
for digestion (they are good for Spleen qi energy in TCM).
• Beetroots with their deep red juice build the blood
as its rich in non-heam iron, vitamin C and folate.
• Seasonal eating: Many root vegetables are harvested in late summer and autumn. They are ideal for bringing warmth and replenishing energy reserves in preparation for the winter ahead.

Question 3

Potatoes

Answer 3

Vitamin B2, B3, B5, B6, B9, C, iron, magnesium, potassium, beta carotene, lutein, quercetin.

Question 4

Potatoes: Uses

Answer 4

Uses : digestive health (high fibre content supports bowel movements and microflora), cardiovascular health (vasodilation -> anti hypertensive).

Question 5

Sweet Potatoes

Answer 5

Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, beta carotene (higher content that normal potatoes)

Question 6

Sweet Potatoes: Uses

Answer 6

Uses : blood sugar regulation (high fibre content), vision, skin integrity and immunity (vitamin A), brain health (anti oxidants enhance cognitive function).

Question 7

Carrots

Answer 7

Vitamin A, B1, B2, B3, B5, B6, B9, E, C, K, calcium, iron, magnesium, potassium, beta carotene, lutein.

Question 8

Carrots: Uses

Answer 8

Uses: vision , male and female reproductive health, immune cell regulation and skin and mucous barriers (vitamin A), cardiovascular health (antioxidants).

Question 9

Parsnips

Answer 9

Vitamin B2, B3, B5, B6, folate C, E, iron, magnesium,

manganese, potassium, beta carotene, lutein.

Question 10

Parnips: Uses

Answer 10

Uses : digestive health (high fibre content), eye (retinal) health, bone and cartilage health (manganese is needed as a co-factor),nourishes the heart (magnesium, potassium)

Question 11

Beetroot

Answer 11

Vitamin A, B1, B2, B3, B5, B6, folate,
C, E, K, iron, magnesium, manganese, potassium,
beta carotene, lutein, betalain pigments (antioxidants).

Question 12

Beetroot: Uses

Answer 12

Uses : Contains nitrates, which is converted by the oral and gut bacteria to Nitric Oxide (NO). NO is a vasodilator that improves blood flow and is hence good for exercise performance, cognition, dementia prevention and reducing blood pressure.

Question 13

Celeriac

Answer 13

Vitamin B6, C, K, calcium, iron, manganese, magnesium, phosphorus, potassium, lutein.

Question 14

Celeriac: Uses

Answer 14

Uses: digestive health (high fibre), bone health (due to

vitamin K content, which increases calcium deposition in bone).