Root Vegetables, Nature's Bountiful Fall Gifts

 

It is truly fall, at last, and time to enjoy some root vegetables. Make sure to check out this month’s recipe for roasted root vegetables. ( https://lisaprincenutritionspecialist.com/healthy-recipes)

But what are root vegetables and why are they so healthful? Root vegetables are defined as an edible plant that grows underground. Potatoes, carrots, onions, and sweet potatoes are a few of the most common and are included in my recipe. Others include: beets, turnips, radishes, garlic, and ginger.

Here is a list of root vegetables and their health values. Once you understand how healthy they are, perhaps you'll add more to your diet.

Onions – are high in fiber, Vitamin C and antioxidants. Onions may possess powerful anticancer properties and may help lower blood sugar in people with diabetes.

Carrots – are brimming with Vitamins A and K and the important anti-oxidant, beta-carotene. Beta-carotene helps protect again macular degeneration and may aid in the fight against breast, prostate, and stomach cancer.

Sweet potatoes – are the healthiest of the root vegetables and the purple sweet potatoes are the healthiest of all.  Whether you enjoy purple or orange sweet potatoes you will be getting fiber and antioxidants which protect your body from free radical damage and promote a healthy gut and brain. They are also rich in beta-carotene which is converted to Vitamin A to support good vision and your immune system.

Potatoes – cooked potatoes can feed your good gut bacteria foods and possess a good chunk of fiber, Vitamin C, Vitamin B-6, potassium, and manganese. (See my blog on probiotic and prebiotic foods: https://lisaprincenutritionexpert.blogspot.com/2024/03/probiotics-and-prebiotics-what-are-they.html).

Beets – are high in nitrates which can help dilate your blood vessels, potentially lowering blood pressure. They pack a good amount of fiber, folate, and manganese as well.

Garlic – can promote heart healthy by lowering blood pressure, triglycerides, and total cholesterol. It may also boost immune function due to the compound allicin.

Ginger – is a flowering plant from China that is closely related to other root vegetables like turmeric. It is loaded with antioxidants including a specific compound called gingerol which has been associated with a long list of health benefits including reducing nausea and decreasing pain and inflammation.

Enjoy these root vegetables in soups, stews, salads, or roasts. I often add left-over root veggies to my luncheon salad the day after I roast them. Let me know which ones you try and please send me any recipes that include delicious root veggies. I will post at least one recipe I receive from a loyal follower each month. It could be you! Wishing you good health!  Lisa

TO DRINK OR NOT TO DRINK; THAT IS THE QUESTION

 

You may have noticed prebiotic or probiotic “sodas” like Olipop or Poppi in your local grocery store. Should you consume these drinks? Are they helpful to your overall health? Read on!

You may recall from one of my recent blogs (https://lisaprincenutritionexpert.blogspot.com/2024/03/probiotics-and-prebiotics-what-are-they.html) prebiotics are undigestible fibers found in certain foods. These fibers are fermented by the bacteria living in your gut, which benefits the growth of healthy bacteria. Probiotics are naturally occurring bacteria found in already fermented foods such as yogurt, sauerkraut, miso, and kombucha.

Prebiotic sodas are carbonated drinks that contain prebiotic fibers. Probiotic sodas are drinks that contain live, beneficial bacteria that can help support digestive health. However, the FDA has not approved any health claims for these beverages. Are they better for you than a traditional can of soda? Absolutely, as long as you read the label and don’t purchase one with a lot of sugar added. Will they actually help your digestion, or as some claim, aid in weight loss, lower your cholesterol, and boost your immune system? That has yet to be proven. However, we do know that they can add healthy bacteria to your body and they do contain a variety of vitamins and minerals such as calcium.

If you want to give one a try you might like: Poppi Ginger Lime with 20 calories, 4 grams of sugar and 2 grams of fiber. Or Olipop Classic Root Beer with 35 calories, 2 grams of total sugar, and a filling 9 grams of fiber. Other brands include: SunsSip, Wildwood, and Mayawell.

If you decide to try one, let me know which one you’ve chosen and how you like it. Just be sure that you do not go over the recommended daily dose of about 3-10 grams of prebiotics because that could lead to gas and bloating.

Yours in health, Lisa