6 Wellbeing Benefits of Parsnips You Might Not Know
The parsnip – it's the creamy yellow vegetable that you can roast, puree, boil, or turn into soup and is the sweeter-tasting relative of the carrot. However, these root veggies are so much more than just a delicious addition to your Sunday roast.
Not only have they been used as sweeteners before the introduction of cane sugar, but they also offer a host of benefits for your health when eaten as part of a balanced diet. They back lots of forms within the body from your immune system to your intestine health and digestion.
Dietary specialist Catia Soares explains it's mostly their dietary value (they contain fiber, B vitamins, and antioxidants) that makes parsnips a great vegetable to include in your diet. And they are a low-cost and versatile ingredient, and perfect for "the winter months for when we tend to look for more comforting and warm foods, but still need to maintain a healthy and balanced diet".
They are in season for nine months of the year from August through April, and they are said to taste way better and sweeter after they undergo frost, so now could be a great time to eat them. Here are some ways parsnips support your wellbeing; you might want to make sure you're eating enough of them.
1. Digestive Health
Back healthy digestion.
Soluble and insoluble fiber are key for digestion, and parsnips are rich in both of them. Soluble fiber has prebiotic effects which increase the beneficial bacteria in your intestine and the diversity of your gut microbiome.
Meanwhile, "insoluble fiber mixes with other foods increasing the bulk of our stool and speeding up digestion, thus helping to prevent constipation," says Soares.
Some people with gut-related conditions find that parsnips are easier to digest than other starchy foods. For instance, they are low in fermentable carbohydrates (FODMAPs), Soares explains, which makes them easier to digest for people who experience bloating, gas, stomach pain, and irritable bowel syndrome (IBS) type symptoms.
2. Heart Health
Contribute to a healthier heart.
Here's something that'll warm your heart. Parsnips contain several nutrients that can support your heart health, such as fiber and potassium. Dietary fiber has been shown to lower levels of 'bad' cholesterol and results in a healthier heart.
Parsnips are also high in potassium which helps to relax your blood vessels; this lowers blood pressure which in turn reduces stress on your heart.
Too much potassium can be harmful to people with certain conditions. Talk to a health professional before changing your diet.
3. Mental Health
Can have a calming effect.
Falcarinol is found in both carrots and parsnips. Although it may sound like a bitter-tasting medicine, it is actually a natural compound that protects against parasitic infections. While a large amount is lost during cooking, the rest can be absorbed and can have a calming effect thanks to its neurological interaction. Animal studies suggest falcarinol may improve anxiety and depression-like symptoms. More research is needed to confirm if this is similar for humans.
4. Immune System
Help immune function.
Parsnips are an excellent source of vitamin C. An 80g (3oz) portion of parsnips has about a third of your recommended daily intakes of vitamin C. Although this amount decreases with cooking, they are still a good source.
Vitamin C supports a healthy immune system, and there's some evidence that it can even reduce the duration of the common cold. For maximum vitamin C, try raw parsnips grated or shaved in a coleslaw or salad.
As well as vitamin C, parsnips contain vitamin E. This means "they are also rich in antioxidant compounds," says Soares, "which can help to protect our cells from damage caused by potentially harmful molecules called free radicals."
She explains that vitamin B9 (folate), vitamin B1 (thiamine), and B6, all found in parsnips, contribute to immune health too.
5. Skin Health
Support wound healing.
Parsnips' vitamin C content can not only boost your immunity but is involved in all stages of wound healing as well. Vitamin C is used to produce collagen – a vital protein that our body naturally produces. Around 80% of the skin is made up of collagen, which provides it with strength as well maintaining elasticity. It also plays a crucial role in our skin's natural renewal process (shedding old skin cells and generating new ones) and helps our blood to clot – a key part of wound healing.
Our bodies can't store vitamin C, so we need to make sure we get enough of it every day. Parsnips are also a source of Vitamin K, which is also required for wound healing.
6. Weight
Can help achieve weight loss goals.
If you're watching your weight, parsnips can be a great food to include in your diet as they are low in fat and calories.
The fiber in parsnips also helps curb your hunger, which may help to stop you from snacking later on. Soares says: "Soluble fiber breaks down in water to create a gel-like substance, slowing down digestion and helping to provide a feeling of fullness." Moreover, this regulates your appetite levels and supports weight loss.
However, Soares explains that what works for weight loss is individual and that consideration of your health history and lifestyle is important before making any weight loss nutritional plan. Also, bear in mind that the cooking method you choose will affect the fat and calorie content – parsnips roasted in oil or butter likely won't be low in fat.
In terms of cooking parsnips, Soares says that dry cooking methods, such as roasting, can preserve more nutrients than boiling, where some of the nutrients will be lost in the cooking water. So if you're making roast parsnips, don't parboil them if you want maximum health benefits. Or choose parsnip soup, as you won't lose the vitamins that dissolve in the cooking liquid.
To start, why not make this simple creamy parsnip soup or these tasty honey-roasted parsnips?