7X the antioxidants of a standard potato

Root vegetables are more than everyday ingredients. They are nutrient-rich crops shaped by history and connected to the environment in ways we often overlook. From the first potatoes grown in Peru thousands of years ago to the newly developed carrots on our plates today, these crops tell a story of survival and innovation. In this issue, we’ll explore which roots boost health, which strain the planet, and how their past continues to shape today’s food industry. Along the way, you’ll discover why purple varieties outperform their paler cousins, why athletes swear by beets, and why cutting an onion makes your eyes water.

In today’s issue:

• Early Adopters: Purple powerhouses

• Health: Underground and underrated

• Environment: Digging up the true cost

• History: Tracing your roots

• Industry: Idahos potato crown

EARLY ADOPTERS

When it comes to nutrient density, purple produce quietly steals the spotlight. Higher in antioxidants than their orange or white relatives, these purple varieties provide steady energy and fewer blood sugar spikes.

Purple sweet potatoes offer the highest antioxidant levels and the lowest calories of all their starchy cousins. While they contain less vitamin A than the standard sweet potato, they still provide a wide range of vitamins and minerals, making them a smart choice for anyone wanting to balance indulgence with nutrition.

Purple carrots aren’t just a pretty face, either. They contain the same Vitamin A as their orange counterparts, but with a bonus: high antioxidant content and a low glycemic index. This makes them especially useful for blood sugar management, whether you’re snacking on the couch or sneaking them into your favorite recipe.

Purple yams are a lesser-known but powerful choice, offering rare levels of potassium, high antioxidants, and the lowest glycemic index of all major spuds. Beets are another standout, valued both for their low environmental impact and their ability to boost blood flow, with nutrient-rich leaves that double as leafy greens. And if purple produce isn’t your style, swapping standard potatoes for sweet potatoes or yams is an easy way to upgrade nutrition without losing flavor.

HEALTH

Underground and underrated

Root vegetables aren’t just comfort food. They’re nutrient-dense staples that fuel, protect and steady the body. While many are naturally low in sugar, their high starch content means some still cause sharp spikes in blood sugar.

Purple varieties are especially helpful here. Their deep color comes from anthocyanins, antioxidants that slow starch breakdown, leading to steadier blood sugar. Roots hold other surprises too. Turnips and spuds provide a meaningful amount of Vitamin C, once a critical lifeline during long winters when fruit was scarce.

Roots come with trade-offs. Take red onions: they contain 3X more antioxidants than other onions, but they can also cause bloating. The culprit is fructans, a carbohydrate that isn’t easily absorbed in the small intestine and can trigger the same digestive discomfort some people experience after eating beans.

Among all the root vegetable varieties, 13 micronutrients exceed 15% of the Daily Value per serving, as shown in the table below:

Ginger and garlic tell a different story. Their small serving size makes them look modest in vitamins and minerals, but they shine as functional foods. Ginger is rich in gingerols and garlic in allicin, compounds with antimicrobial and antiviral effects. That’s why both have long been trusted remedies for fighting colds and infections.

ENVIRONMENT

Digging up the true cost

Root vegetables may all grow underground, but their environmental footprints tell very different stories. Beets are among the most efficient, using 5X less water than potatoes to produce the same weight. Ginger sits on the other extreme. They take 9 months to mature, 3X longer than most roots, and require warm, water-rich tropical climates, making it one of the most resource-intensive crops in the category.

Here is how the resource demands compare to produce just 1 pound of vegetables:

HISTORY

Tracing your roots

Root vegetables have nourished humanity for thousands of years. Many staples we take for granted today originated in distinct areas around the globe. Tracing their beginnings reveals not only the history of global agriculture but also how some crops have adapted to human needs and diverse environments for more than 10,000 years.

Origins in the Middle East:

• Onion (Yellow) - Iran, 3000 BCE

• Onion (Green) - Iran, 3000 BCE

• Turnip - Afghanistan, 2000 BCE

• Carrot (Purple) - Afghanistan, 1000 BCE

Origins in Asia:

• Garlic - Turkmenistan, 3000 BCE

• Ginger - India, 3000 BCE

• Radish - India, 2000 BCE

• Yam (Purple) - Indonesia, 2000 BCE

Origins in the Americas:

• Potato - Peru, 8000 BCE

• Potato (Sweet) - Peru, 8000 BCE

• Potato (Sweet - Purple) - Peru, 8000 BCE

Origins in Europe:

• Beet - Italy/Greece, 2000 BCE

• Parsnip - Italy/Greece, 1000 BCE

• Carrots (Orange) - Netherlands, 1620 CE

Origins in Africa:

• Yam - Nigeria, 5000 BCE

INDUSTRY

Idahos potato crown

Potatoes are America’s favorite root vegetable, and Idaho leads the way in production. The state’s volcanic soil is loose, mineral-rich, and well-drained, while snowmelt from the Rockies provides steady irrigation. Warm days and cool nights further boost yields by helping potatoes store starch for bigger, longer-lasting tubers.

Although Irish immigrants brought potato-growing expertise to the U.S., Idaho’s dominance comes from its natural advantages and strong infrastructure. Together, soil, climate, and irrigation form a “golden triangle” that keeps Idaho ahead of other top producers like Washington and Wisconsin.

In 2024 the US produced 44% of the root vegetables consumed in America. To meet the remaining demand, we rely on imports from 10 countries:

TIGHT 5

• Idaho: produces 21% of the potatoes consumed in the US.

• 8% waste: is produced when 1 full sized carrot is processed into 4 baby carrots.

• Onions: release a sulfur gas when cut which makes your eyes tear up.

• Athletes: eat beet juice for a dose of nitric oxide to improve blood flow and oxygen delivery.

• Radishes: are one of the fastest growing vegetables, maturing in just 25 days.

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