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Edible Roots

Edible Roots are nutrient-dense foods, often rich in carbohydrates, vitamins, minerals, and fiber. Some of the edible roots are consumed raw while some others are cooked and then consumed. Below are the details of some commonly consumed edible roots, along with their nutritional values, suitable consumption methods, and other relevant insights.

Provided here in alphabetical order a glimpse of common edible roots which are consumed worldwide.

  1. Beetroot
  2. Carrot
  3. Cassava (Tapioca)
  4. Ginger
  5. Garlic
  6. Onion
  7. Potato
  8. Radish
  9. Sweet Potato
  10. Taro Root (Arbi)
  11. Turnip
  12. Yam

1. Beetroot

Nutritional Values of Beetroot per 100g (raw):

  • Protein: 1.6g
  • Carbohydrates: 9.6g
  • Dietary Fiber: 2.8g
  • Fat: 0.2g
  • Calories: 43 kcal
  • Folate: 109 mcg
  • Potassium: 325 mg
  • Magnesium: 23 mg
  • Iron: 0.8 mg
  • Vitamin C: 3.6 mg
  • Nitrate: 250 mg
  • Suitable Time and Ways to Consume: Best consumed in juices, salads, or roasted. Ideal for breakfast smoothies or as part of a detox meal.
  • Eatables to Avoid: Avoid pairing with sugary condiments or high-sodium foods.
  • Prescribed Quantity: 100-150g per serving.
  • When to Avoid: People prone to kidney stones or those with low blood pressure should avoid excessive consumption due to high oxalate and nitrate content.
  • Other Tips/Advice: Beetroot is known for its ability to improve blood circulation and is beneficial for heart health and stamina enhancement.

2. Carrot

Nutritional Values of Carrot per 100g (raw):

  • Protein: 0.9g
  • Carbohydrates: 9.6g
  • Dietary Fiber: 2.8g
  • Fat: 0.2g
  • Calories: 41 kcal
  • Vitamin A: 835 mcg
  • Vitamin K: 13.2 mcg
  • Potassium: 320 mg
  • Vitamin C: 5.9 mg
  • Folate: 19 mcg
  • Magnesium: 12 mg
  • Suitable Time and Ways to Consume: Can be eaten raw in salads, juices, or cooked in soups and stews. Best consumed before meals as a snack or in the morning.
  • Eatables to Avoid: Avoid pairing with sugary dressings in salads.
  • Prescribed Quantity: 1 medium-sized carrot (approx. 60-70g) per day.
  • When to Avoid: Individuals with allergies or digestive issues related to raw vegetables should moderate intake.
  • Other Tips/Advice: Carrots are rich in beta-carotene, which is converted to vitamin A in the body, essential for eye health and immune function.

3. Cassava (Tapioca)

Nutritional Values of Cassava (Tapioca):

  • Protein: 1.4g
  • Carbohydrates: 38g
  • Dietary Fiber: 1.8g
  • Fat: 0.3g
  • Calories: 160 kcal
  • Calcium: 16 mg
  • Magnesium: 21 mg
  • Potassium: 271 mg
  • Folate: 27 mcg
  • Suitable Time and Ways to Consume: Best consumed in soups, stews, or boiled. Ideal for lunch or as a side dish.
  • Eatables to Avoid: Avoid pairing with excess oil or frying.
  • Prescribed Quantity: 50-100g per meal.
  • When to Avoid: Cassava should be consumed in moderation by those with blood sugar concerns due to its high glycemic index.
  • Other Tips/Advice: Cassava is a rich source of carbohydrates, making it a great option for energy, especially in physically demanding routines.

4. Garlic

Nutritional Values of Garlic per 100g (raw):

  • Protein: 6.4g
  • Carbohydrates: 33.1g (2.1g fiber)
  • Fat: 0.5g
  • Calories: 149 kcal
  • Calcium: 181 mg
  • Iron: 1.7 mg
  • Magnesium: 25 mg
  • Phosphorus: 153 mg
  • Potassium: 401 mg
  • Vitamin C: 31 mg
  • Vitamin B6: 1.2 mg
  • Other Nutrients: Allicin, manganese, selenium
  • Suitable Time and Ways to Consume: Can be eaten raw, roasted, or cooked in dishes. Consuming raw garlic on an empty stomach may boost its medicinal effects.
  • Eatables to Avoid: Avoid combining with anticoagulant foods or medications as it may increase bleeding risk.
  • Prescribed Quantity: 1-2 cloves daily.
  • When to Avoid: People with sensitive stomachs, GERD, or bleeding disorders should consume cautiously.
  • Other Tips/Advice: Garlic’s allicin content has potent antibacterial, antiviral, and antifungal properties, making it ideal for immune support and cardiovascular health. Crushing or chopping garlic activates its beneficial compounds.

5. Ginger

Nutritional Values of Ginger per 100g (raw):

  • Protein: 1.8g
  • Carbohydrates: 17.8g (2g fiber)
  • Fat: 0.8g
  • Calories: 80 kcal
  • Calcium: 16 mg
  • Iron: 0.6 mg
  • Magnesium: 43 mg
  • Phosphorus: 34 mg
  • Potassium: 415 mg
  • Vitamin C: 5 mg
  • Other Nutrients: Gingerol, manganese, selenium, small amounts of Vitamin B6
  • Suitable Time and Ways to Consume: Ideal for consumption in the morning for digestive benefits or in meals and teas. Fresh or powdered forms both retain health benefits.
  • Eatables to Avoid: Avoid combining with blood-thinning medications.
  • Prescribed Quantity: Up to 4g per day in divided doses (about 1-2g in each meal).
  • When to Avoid: People with gallstones, acid reflux, or who are pregnant should consume moderately.
  • Other Tips/Advice: Known for its anti-nausea, anti-inflammatory, and antioxidant properties, ginger is especially beneficial for digestive health, reducing inflammation, and relieving muscle pain.

6. Onion

Nutritional Values of Onion per 100g (raw):

  • Protein: 1.1g
  • Carbohydrates: 9.3g (1.7g fiber)
  • Fat: 0.1g
  • Calories: 40 kcal
  • Calcium: 23 mg
  • Iron: 0.2 mg
  • Magnesium: 10 mg
  • Phosphorus: 29 mg
  • Potassium: 146 mg
  • Vitamin C: 7.4 mg
  • Folate (B9): 19 mcg
  • Other Nutrients: Sulfur compounds, quercetin, anthocyanins (in red onions)
  • Suitable Time and Ways to Consume: Onions can be consumed raw in salads, cooked in various dishes, or pickled. Raw onions provide the maximum sulfur compounds, which have anti-inflammatory benefits.
  • Eatables to Avoid: Avoid consuming with too much sugar as it may hinder the benefits for blood sugar regulation.
  • Prescribed Quantity: 1 small to medium onion per day.
  • When to Avoid: People with irritable bowel syndrome (IBS) or acid reflux may need to limit intake as onions can cause gas and acid production.
  • Other Tips/Advice: Onions are rich in antioxidants and anti-inflammatory properties, especially the outer layers, which can support immune function and cardiovascular health.

7. Potato

Nutritional Values of Potato per 100g (boiled):

  • Protein: 2g
  • Carbohydrates: 17g
  • Dietary Fiber: 2.2g
  • Fat: 0.1g
  • Calories: 77 kcal
  • Potassium: 379 mg
  • Vitamin C: 19.7 mg
  • Folate: 16 mcg
  • Magnesium: 23 mg
  • Iron: 0.8 mg
  • Suitable Time and Ways to Consume: Boiled, mashed, or baked potatoes can be consumed as part of lunch or dinner. Avoid frying to maintain health benefits.
  • Eatables to Avoid: Avoid pairing with butter, excessive cheese, or frying.
  • Prescribed Quantity: 100-150g per meal.
  • When to Avoid: Individuals with diabetes or those watching their carbohydrate intake should consume in moderation.
  • Other Tips/Advice: Potatoes are a good source of potassium and are known to support heart health and proper muscle function.

8. Radish

Nutritional Values of Radish per 100g (raw):

  • Protein: 0.7g
  • Carbohydrates: 3.4g
  • Dietary Fiber: 1.6g
  • Fat: 0.1g
  • Calories: 16 kcal
  • Vitamin C: 14.8 mg
  • Potassium: 233 mg
  • Calcium: 25 mg
  • Magnesium: 10 mg
  • Folate: 25 mcg
  • Iron: 0.3 mg
  • Suitable Time and Ways to Consume: Best consumed raw in salads, or pickled. Can also be used in soups. Best taken during lunch or dinner.
  • Eatables to Avoid: Avoid combining with heavy creams or fried foods.
  • Prescribed Quantity: 50-100g per serving.
  • When to Avoid: People with thyroid issues should limit intake due to goitrogen content.
  • Other Tips/Advice: Radishes are known to improve digestion and help detoxify the body.

9. Sweet Potato

Nutritional Values of Sweet Potato per 100g (boiled):

  • Protein: 1.6g
  • Carbohydrates: 20g
  • Dietary Fiber: 3g
  • Fat: 0.1g
  • Calories: 86 kcal
  • Vitamin A: 961 mcg
  • Vitamin C: 19.6 mg
  • Potassium: 337 mg
  • Calcium: 30 mg
  • Folate: 6 mcg
  • Suitable Time and Ways to Consume: Best consumed boiled, baked, or roasted. Ideal for lunch or as a pre-workout snack.
  • Eatables to Avoid: Avoid pairing with sugary syrups or frying.
  • Prescribed Quantity: 100-150g per meal.
  • When to Avoid: Those with kidney issues should consume in moderation due to high potassium content.
  • Other Tips/Advice: Sweet potatoes are rich in beta-carotene and antioxidants, promoting eye health and reducing inflammation.

10. Taro Root (Arbi)

Nutritional Values of Taro Root (Arbi) per 100g (boiled):

  • Protein: 2g
  • Carbohydrates: 26g
  • Dietary Fiber: 4.1g
  • Fat: 0.2g
  • Calories: 112 kcal
  • Potassium: 591 mg
  • Vitamin E: 2.9 mg
  • Magnesium: 33 mg
  • Phosphorus: 48 mg
  • Iron: 0.7 mg
  • Folate: 22 mcg
  • Suitable Time and Ways to Consume: Typically consumed boiled or cooked in curries. Ideal for lunch or dinner.
  • Eatables to Avoid: Avoid frying as it diminishes the health benefits.
  • Prescribed Quantity: 75-100g per meal.
  • When to Avoid: People with digestive issues may experience bloating; moderate consumption is advised.
  • Other Tips/Advice: Taro root is known for its high potassium content, which helps regulate blood pressure and fluid balance.

11. Turnip

Nutritional Values of Turnip per 100g (raw):

  • Protein: 0.9g
  • Carbohydrates: 6.4g
  • Dietary Fiber: 1.8g
  • Fat: 0.1g
  • Calories: 28 kcal
  • Vitamin C: 21 mg
  • Potassium: 191 mg
  • Calcium: 30 mg
  • Folate: 15 mcg
  • Iron: 0.3 mg
  • Magnesium: 11 mg
  • Suitable Time and Ways to Consume: Best consumed in soups, roasted, or mashed with other vegetables. Ideal for lunch or dinner.
  • Eatables to Avoid: Avoid over-seasoning with salt or butter.
  • Prescribed Quantity: 75-100g per meal.
  • When to Avoid: People with digestive issues should limit intake due to potential gas formation.
  • Other Tips/Advice: Turnips are low in calories and an excellent choice for weight management diets.

12. Yam

Nutritional Values of Yam per 100g (boiled):

  • Protein: 1.5g
  • Carbohydrates: 27g
  • Dietary Fiber: 4.1g
  • Fat: 0.2g
  • Calories: 118 kcal
  • Potassium: 816 mg
  • Vitamin C: 17.1 mg
  • Vitamin B6: 0.3 mg
  • Magnesium: 21 mg
  • Iron: 0.5 mg
  • Suitable Time and Ways to Consume: Best consumed boiled or roasted. Ideal for lunch or dinner as a side dish or added to stews.
  • Eatables to Avoid: Avoid pairing with sugar or frying in unhealthy oils.
  • Prescribed Quantity: 100-150g per meal.
  • When to Avoid: People with digestive sensitivities should consume in moderation.
  • Other Tips/Advice: Yams are rich in complex carbohydrates and fiber, making them ideal for sustained energy release.

FAQs about Edible Roots

Click the above link to read the Frequently Asked Questions people generally enquire about Edible Roots .

Conclusion

These edible roots entries highlight their individual nutritional benefits, usage tips, and best practices for health-conscious consumption, appealing to a broad audience interested in nutritional and holistic health. These edible roots are cost effective, easily available and easy to cook and serve.