What Seasonal Root Vegetables are Growing on N4L’s Farm?
Because the fruiting body of a root vegetable grows entirely underground, it’s really important to make sure the soil they are immersed in is of the highest quality. To us, healthy soil means it is rich in diverse microorganisms, minerals, and carbon. The N4L Farmers maintain the health of our soil by layering copious amounts of compost, worm castings, wood chips, leaf matter and mulch during and after seeding our vegetables. These methods helps contain moisture in and feed the beneficial microorganisms that live underground. By enhancing the health of the soil, we ensure the health of the vegetable. The healthier our plants, the more nutrient rich ingredients we can serve in our heat & serve meal kits and farm fresh produce boxes. Each nutrient dense root vegetable grown on our farm offers a unique combination of essential macronutrients and micronutrients needed to maintain a strong and healthy body.
What nutrients do N4L’s Root Vegetables have to Offer?
Sweet potatoes are high in the phytochemical anthocyanins, vitamin A, and potassium. These micronutrients and antioxidants may help support a healthy immune system and skin2. Vitamin A may also aid in the production and function of white blood cells, which help capture and clear pathogens from the bloodstream4. The energy you get from potatoes comes from its complex carbohydrates – long sugar changes encapsulated in fiber. Longer sugar chains and fiber slows the absorption of these sugars supplying the body with energy over a longer period of time.
The beet roots are a great source of potassium, folate, magnesium, iron, phosphorus, B vitamins, Vitamin A, Vitamin C, and iron. They are full of phytochemicals including nitrates, a plant compound that has shown potential for boosting cardiovascular health and athletic performance. The leafy green top is an excellent source of vitamins A, C, and K, fiber that can be eaten like swiss chard1,2. Most of the energy you get from beets comes from naturally occurring beet sugar and some protein.
Carrots are a well-known root vegetable, enjoyed for their crunch and fresh flavor. They are packed with beta-carotene which gives carrots their vibrant orange color, while also acting as a powerful antioxidant. When converted into Vitamin A, beta-carotene, may help support the immune system and eye health2,4. Foods high in beta-carotene have also been linked to preventing certain types of cancer4. Like all the root vegetables, carrots offer energy in the form of carbohydrates. Roasting carrots is a great way to break down the fiber that holds all of its nutrients making them easier to digest and absorb.
These small root vegetables contain important nutrients such as Vitamin C, calcium, and potassium, and are a great source of fiber. We love adding radishes to our salads both raw for an extra crunch or pickled for added flavor.
Root vegetables are one of many ‘roots’ to a healthier lifestyle and body. Root vegetables are fiber-rich, carbohydrate pack, and full of important nutrients which may lead to overall better physiological function. Root vegetables can easily be added to your diet in a variety of ways, making them a simple nutritious addition to many of your favorite meals! For more information on how we prepare the root vegetables in our produce boxes explore the recipe blog.
1. Beets - The History, Myriad Uses, and Health Benefits of These Beloved Roots - Today's Dietitian Magazine. (n.d.). Retrieved October 27, 2020, from https://www.todaysdietitian.com/newarchives/0220p26.shtml
2. Link, R., MS, RD. (2018, December 06). The 13 Healthiest Root Vegetables. Retrieved October 27, 2020, from https://www.healthline.com/nutrition/root-vegetables
3. Longo, V. (2018). The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight. New York: Avery, an imprint of Penguin Random Hous
4. Office of Dietary Supplements - Vitamin A. (n.d.). Retrieved October 27, 2020, from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/