Edible Roots: Discover Their Essential Nutrients and Health Benefits

Published on June 12, 2023

By Lisa Stockwell

Lisa Stockwell

Lisa Stockwell has worked as a copywriter, writer, author, and editor for 35 years, specializing in the field of healthcare since 2009. She recognized the need for reliable health information while supporting friends through unique health challenges and refocused her career to bring clarity and compassion to healthcare communications. Lisa is a graduate of the University of California, Berkeley and a lifelong Northern Californian.

From tap roots and storage roots to tubers and rhizomes, the edible plant structures that grow below ground can be as beneficial to your health and well-being as the leafy greens, vegetables, and fruits that grow above it. Edible roots not only add flavor and depth to our meals but also provide us with many essential nutrients and bioactive compounds that support wellness.

So, let’s explore the intricate world of these subterranean wonders and discover the incredible ways they can fuel our bodies and fortify our overall health!

What is an Edible Root?

Edible roots can be any root structure in a plant’s root system that is safe to eat. A root system is typically located below the ground's surface, although some plants have above-ground roots. 

The root system anchors the plant in the soil and performs vital functions, such as absorbing water and minerals from the soil, storing energy reserves, and transporting water and nutrients to other parts of the plant. It typically consists of primary roots, lateral roots, and root hairs, all working together to sustain the plant's growth and overall health.

The term “root” often includes a broad range of other underground plant structures. Of those, the structures most likely to be edible include: 

  • Tubers: These enlarged and swollen portions of some root systems are actually modified stems with a rounded or elongated shape. They are not involved in absorbing water and nutrients directly from the soil. Instead, they serve as storage organs, storing energy and nutrients in the form of starches and other compounds. Potatoes, yams, and Jerusalem artichokes are common forms of edible tubers.
  • Rhizomes: This specialized type of stem grows horizontally beneath the soil surface. It’s typically swollen or thickened, allowing it to store energy reserves for the plant’s growth and survival. Unlike typical vertical stems, rhizomes have the remarkable ability to produce multiple growth points along their length. These growth points, called buds or "eyes," can develop into new shoots or plants with favorable environmental conditions. Common examples of plants with rhizomes include ginger, turmeric, bamboo, and many grass species.
  • Taproots: A taproot is a thick, central root that grows vertically downward from the plant's primary root. It typically has a dominant main root with smaller lateral roots branching off and anchors the plant in the soil, absorbs water and nutrients, and stores nutrients for future growth. Edible taproots include carrots, radishes, burdock, ashwagandha, valerian, echinacea, and dandelion.

It's worth noting that while most edible roots are safe for consumption, some roots may require proper preparation or cooking methods to neutralize any potential toxins or improve their palatability. Additionally, it is essential to differentiate between edible roots and those that may resemble edible roots but are not safe for human consumption. If you’re not sure if a root is edible, you should consult with a reliable source, such as an herbalist or culinary expert.

The Essential Nutrients in Edible Roots

A diverse range of plant species have edible roots. Therefore, just like the above-ground parts of plants, different roots offer different essential nutrients that contribute to overall health and well-being. These nutrients include:

  • Fiber: Many edible roots are excellent sources of dietary fiber, which plays a vital role in maintaining digestive health. Fiber adds bulk to the diet, promoting regular bowel movements and preventing constipation. It also helps regulate blood sugar levels, promote satiety, and support weight management.
  • Vitamins and Minerals: Edible roots are often packed with vitamins and minerals necessary for various bodily functions. 
  • Antioxidants: Many roots are abundant in antioxidants, which help protect the body against oxidative stress and reduce the risk of chronic diseases. 
  • Immune-Supporting Compounds: Several edible roots contain compounds that can support the immune system. 

Incorporating a variety of edible roots into your diet gives you a wide range of nutrients that support various aspects of health. 

7 Nutrient-Rich Culinary Roots

When it comes to the most nutritious edible roots, several stand out for their exceptional nutrient profiles. Here are some of the top contenders:

  1. Sweet Potatoes and Yams: These storage roots are packed with beta-carotene, which is converted into vitamin A in the body and promotes good vision, immune function, and healthy skin. They also contain fiber, vitamins A and C, and potassium. They provide slow-release carbohydrates and are often considered a healthier alternative to regular potatoes due to their lower glycemic index. 
  2. Beet Root: Vibrant and earthy taproots, beets are rich in folate, manganese, potassium, and dietary fiber. They also contain nitrates, which may help lower blood pressure and have been associated with improved cardiovascular health and exercise performance.*
  3. Carrots: Known for their high beta-carotene content, these taproots are great for eye health. They are also a good source of vitamins K and C, potassium, and dietary fiber.
  4. Ginger: Beyond its culinary uses, ginger boasts anti-inflammatory and digestive benefits.* It contains gingerol, a bioactive compound with antioxidant and antimicrobial properties.
  5. Turmeric: This rhizome is widely regarded for its health benefits. Its active compound, curcumin, has potent anti-inflammatory and antioxidant properties and is associated with numerous health benefits.*
  6. Garlic: With its distinct flavor and aroma, garlic offers more than just culinary pleasure. It contains the compound alliin, which has antimicrobial and immune-boosting properties.* Garlic is also a good source of manganese and vitamin C.
  7. Radishes: These crunchy root vegetables are low in calories and high in vitamin C, potassium, and fiber. They add a refreshing kick to salads and can contribute to healthy digestion.

Nutritient-rich roots can be enjoyed in various ways, from boiling, steaming, and roasting to being main ingredients in stews, soups, and salads. Add them into your regular plant-based, vegetarian, or vegan diet as part of your healthy lifestyle. 

9 Health-Promoting Edible Roots

While some roots are primarily known for their culinary uses, there are certain roots that support health but are not commonly consumed as food. These roots are often used to create natural supplements in the form of extracts, teas, or powders and include:

  1. Valerian Root: Valerian root is renowned for its sedative and calming effects. It is often used to fight occasional sleeplessness, anxiety, and stress. Valerian root is typically consumed in the form of herbal teas, tinctures, or capsules.
  2. Licorice Root: Licorice root is commonly used to support a healthy gastrointestinal tract and soothe respiratory ailments, such as coughs, bronchitis, and sore throats. Licorice root is typically consumed in the form of teas, capsules, or extracts.
  3. Ashwagandha Root: Ashwagandha root is an adaptogenic herb highly regarded in Ayurvedic medicine to support the body’s ability to cope with stress and manage its effects. Ashwagandha root is commonly consumed in powdered form or as a supplement.
  4. Maca Root: Grown in the high elevations of the Andes, Maca Root provides caffeine-free support to maintain healthy energy and stamina as well as a healthy libido.* It is typically available in powdered and capsule form. 
  5. Kava Root: Kava is believed to have originated on the archipelago of Vanuatu and is now grown throughout the South Pacific, where it is used for both health and ceremonial purposes. Kava has a calming and relaxing effect on the body that may support you during periods of occasional stress.* It is often served as a tea but is also available in tincture and capsule form.
  6. Dandelion Root: Dandelion root has been used traditionally to support liver health, promote detoxification, and aid digestion. It can be consumed as a tea, extract, or in capsule form.
  7. Burdock Root: This taproot has a long history of use in traditional Chinese medicine and Ayurveda. It is rich in various bioactive compounds and it is also thought to support healthy digestion and skin.* It’s available in extract, capsule, and tea form.
  8. Marshmallow Root: Marshmallow root contains mucilage, which helps to soothe throat irritation, coughs, and digestive issues. Marshmallow root is typically consumed as a tea, syrup, or in powdered form.
  9. Goldenseal Root: Goldenseal root is commonly used to support respiratory and digestive health and digestive complaints. Native Americans used it to treat skin conditions. Goldenseal root is typically consumed in the form of extracts, capsules, or creams.

It's important to note that before incorporating any medicinal roots into your routine, you should consult with your healthcare professional or a qualified herbalist to ensure proper usage, dosage, and any potential interactions or contraindications with existing health conditions or medications.

Roots to Avoid or Consume in Moderation

While edible roots offer a wide array of health benefits, it's important to exercise caution and be aware that certain roots are not edible or should be consumed sparingly. Here are a few roots that require special attention:

  1. Cassava: This starchy root, popular in many tropical regions, contains a naturally occurring compound called linamarin, which can convert into cyanide, a potentially deadly chemical, when the cassava root is not prepared properly. Cassava should not be eaten raw. To enjoy cassava safely, the root should be peeled and cooked thoroughly, and the cooking liquid should be drained. 
  2. Jimsonweed (Datura stramonium): This wild plant's root and other parts contain potent hallucinogenic compounds and can be highly toxic if ingested. Avoid consuming this plant entirely due to the risks associated with its toxic effects.
  3. Wild or Unidentified Mushrooms: While not roots, wild mushrooms can pose serious health risks if misidentified or consumed in excessive amounts. It's crucial to have proper knowledge or seek guidance from an expert mycologist before foraging and consuming wild mushrooms.

Remember, moderation is key when consuming any root, especially if you have specific health conditions or are pregnant or nursing. 

Root Recipes for Wellness

Gaia Herbs has created a number of recipes you can follow to incorporate healthy edible roots into your daily routine. Here are just a few to get you started:

Whether you cook with roots or simply take them as a supplement, embrace their power and unlock their transformative potential to enhance your overall well-being. Let the earthy flavors and vibrant hues of carrots, ginger, turmeric, and other roots ignite your culinary creativity. Explore the rich diversity of roots and savor the unique tastes and textures they bring to your table. By incorporating a variety of roots into your diet, through foods or supplements, you can discover the abundant goodness that lies beneath our feet.