Foundations of Nutrition: Root vegetables

Question 1

Root vegetables

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
• Sources of energy, most have similar carbohydrate levels two grains
• Medium sweet potato has enough vitamin A to meet RNI
• Turnip greens=190 mg/100 g calcium, vs. ½ cheddar cheese slice 100mg
• Beetroot can improve blood circulation and exercise performance by increasing levels of nitric oxide (vasodilator)

Question 2

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 and depleted
• Orange root vegetables are particularly strengthening for digestion (they are good for Spleen Qi energy into TCM)
• Beetroot with their deep red juice build the blood as its rich in non-haem iron, vitamins 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
• Folate
• Vitamin C
• Iron
• Magnesium
• Potassium
• Beta-carotene
• Lutein
• Quercetin
  Uses:
• Digestive health (high fibre content support bowel movements and microflora)
• Cardiovascular help (vasodilation = anti-hypertensive)

Question 4

Sweet potatoes

Answer 4

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Vitamin C
• Calcium
• Iron
• Magnesium
• Potassium
• Beta-carotene (Higher than normal potatoes)
  Uses:
• Blood sugar regulation (high-fibre content)
• Vision
• Skin integrity and immunity (vitamin A)
• Brain health (antioxidants enhance cognitive function)

Question 5

Carrots

Answer 5

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin E
• Vitamin C
• Vitamin K
• Calcium
• Iron
• Magnesium
• Potassium
• Beta-carotene
• Lutein
  Uses:
• Vision
• Male and female reproductive health
• Immune cell regulation and skin and mucous barriers (vitamin A)
• Cardiovascular health (antioxidants)

Question 6

Parsnips

Answer 6

• Vitamin B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Iron
• Magnesium
• Manganese
• Potassium
• Beta-carotene
• Lutein

Uses:
* Digestive health (high-fibre content)
* Eye (retinal) health
* Bone and cartilage health (manganese is needed as cofactor)
* Nourish the heart (magnesium, potassium)

Question 7

Beetroot

Answer 7

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Iron
• Magnesium
• Manganese
• Potassium
• Beta-carotene
• Lutein
• Betalain pigments (antioxidants)
  Uses:
• Contain nitrates, which are converted by the oral and gut bacteria to nitric oxide (NO). NO is a vasodilator that improves blood flow, therefore, great for exercise performance, cognition, dementia prevention and BP reduction

Question 8

Celeriac

Answer 8

• Vitamin B6
• Vitamin C
• Vitamin K
• Calcium
• Iron
• Manganese
• Magnesium
• Phosphorus
• Potassium
• Lutein
  Uses:
• Digestive health (high-fibre)
• Bone health (due to vitamin K content, which increases calcium deposition in bone)