Ginger, beetroot, carrot and more: 7 root vegetables you need in your winter diet to stay healthy

Health benefits of ginger: Closely linked with digestion, ginger's inherent qualities aid in boosting metabolism, thanks to its compounds such as gingerol and shogaol (Image: Canva)

As winter arrives, the struggle to maintain high energy levels and a strong immune system become critical. Despite your efforts to stay snug in bed, the inevitable call of work looms, even though the freezing cold seems to freeze your energy too. There is, however, a potent yet underestimated remedy: consuming root vegetables. Brimming with vital nutrients, these roots don't just nourish, they also perk up your body and act as natural energy boosters throughout the chilly months.

Including root vegetables in your winter diet isn’t just about taste. It’s a health-conscious choice as well. These underground wonders offer a long list of benefits, from boosting metabolism to improving the immune system, and more.

Here's a list of root vegetables you must include in your daily diet during winter.

Beetroot: Abundant in nitrates, beetroots  enhance blood flow and oxygen circulation. Improved oxygenation can further contribute to increased exercise endurance and performance, indirectly supporting metabolic functions by aiding efficient oxygen utilisation in cells.

Carrots: These are loaded with beta-carotene, a precursor to vitamin A. Known to promote eye health, carrots are also a rich source of fibre. Beta-carotene in carrots assist in regulating cell growth and differentiation, thus supporting metabolic functions.

Garlic: A staple in most dishes, there is much more to garlics than just flavour. Beyond its culinary uses, garlic contains allicin and other sulfur compounds with anti-inflammatory properties. These compounds support metabolic functions by reducing inflammation in the body, which can affect metabolic health.

Ginger: Closely linked with digestion, ginger's inherent qualities aid in boosting metabolism, thanks to its compounds such as gingerol and shogaol, which are known to stimulate digestive enzymes. Moreover, its thermogenic nature reduces body temperature, potentially augmenting metabolic activity.

Radish: Its signature peppery taste, fueled by compounds such as glucosinolates, not only divides opinions but also helps digestion by triggering enzymes that break down food. This improved digestion fosters better nutrient absorption and might even lend a hand in supporting metabolic functions.

Sweet potato: Sweet potato helps to regulate blood sugar levels. It is rich in fibre, vitamins (especially A and C), and antioxidants like beta-carotene. The high fibre content in this naturally sweet vegetable helps slow down sugar absorption. It also supports in maintaining a more consistent metabolic rate and may lower the potential for insulin resistance.

Turnip: Another root vegetable that is renowned for its crispness and peppery taste, turnip boasts fibre and antioxidants, particularly vitamin C. It promotes gut health by supporting the growth of beneficial gut bacteria. It ensures proper nutrient absorption and may contribute to a more balanced metabolic rate.

This winter, let these nutrient-packed root vegetables take center stage in your meals, adding a burst of seasonal goodness to your diet. Here’s how you can encash their versatility by adding them into various culinary delights:

Roasting: Transform chopped root veggies into a delectable side by tossing them with fragrant olive oil and an array of spices. As they roast, their natural sweetness intensifies, offering a flavourful addition to your table.

Mashing or pureeing: Prepare a smooth and comforting puree by boiling an array of root vegetables such as sweet potatoes, carrots, or beetroots. Their creamy consistency adds a touch of coziness to every bite, ideal for those chilly winter evenings. For an Indian twist, consider incorporating this puree into your pav bhaji for a delightful desi tadka.

Soups or stews: Spice up your favourite soups or stews by generously dicing your preferred root vegetables and adding them in. Their robust flavors and rich nutrient content create a comforting and hearty bowl of warmth, perfect for cozy meals.

Vegetable fries: Another way to savour these root vegetables is by slicing them into strips and baking or air-frying to crispy perfection. Enjoy a healthier alternative to traditional fries without compromising on taste.

Salads: Grate vibrant root vegetables like beets, turnips, or radishes to infuse colour and crunch into your salads. Their fresh, earthy notes provide a delightful contrast, making each bite a sensory experience.