Root vegetables like turnips, ginger, and beets grow underground and offer a range of health benefits when incorporated into your diet. These vegetables have been a staple in various cuisines for centuries and are known for their rich nutritional profiles. potatoes, carrots, and onions. However, many other types are available, bringing unique nutrients and health advantages.

1. Onions

Onions are widely used in cooking and are packed with fiber, vitamin C, and antioxidants. These antioxidants help combat oxidative damage and may contribute to disease prevention. Studies suggest that consuming onions can lower blood sugar levels and may also have anticancer properties. They can be easily added to a variety of dishes, including salads, soups, casseroles, and pasta.

2. Sweet Potatoes

Sweet potatoes are highly nutritious and rich in fiber, vitamin C, manganese, and vitamin A. They also contain antioxidants such as beta-carotene. Research indicates that sweet potatoes may help improve blood sugar control, enhance immune function, and support skin and eye health. They can be baked, boiled, roasted, or sautéed to complement numerous meals.

3. Turnips

4. Ginger

5. Beets

Beets provide fiber, folate, and manganese, along with high levels of nitrates, which support heart health by lowering blood pressure. They may also enhance exercise performance and improve blood circulation. Some studies suggest beets have anticancer properties. They can be consumed in various forms, including roasting, juicing, pickling, or steaming.

6. Garlic

Garlic belongs to the Allium family and is rich in manganese, vitamin B6, and vitamin C. The compound allicin, released when garlic is crushed or chopped, contributes to its medicinal properties. Garlic is linked to improved heart health, reduced cholesterol levels, and enhanced immunity. It is a versatile ingredient that adds flavor to many savory dishes.

7. Radishes

Low in calories yet high in fiber and vitamin C, radishes also possess antifungal properties. Research suggests they may help prevent stomach ulcers. Their crunchy texture makes them a great addition to salads, tacos, and sandwiches.

8. Fennel

Fennel has a distinct licorice-like taste and is rich in fiber, vitamin C, potassium, and manganese. It contains anethole, a compound that may help regulate blood sugar levels and has antimicrobial properties. Fennel can be eaten raw, roasted, or sautéed.

9. Carrots

Carrots are loaded with vitamin A, beta-carotene, and vitamin K. They have been associated with improved antioxidant levels and reduced cholesterol. Beta-carotene intake has been linked to a lower risk of certain cancers and age-related vision loss. Carrots can be eaten raw or cooked in various dishes.

10. Celeriac

Also known as celery root, celeriac is high in vitamin K, which is essential for blood clotting and bone health. It can be boiled, roasted, mashed, or added to salads for a unique flavor.

11. Turmeric

Turmeric contains curcumin, a compound with powerful anti-inflammatory properties. Studies suggest curcumin may help reduce joint pain, stabilize blood sugar, and alleviate depression symptoms. To maximize its benefits, it should be paired with black pepper, which enhances curcumin absorption.

12. Potatoes

Potatoes are widely consumed and are available in many varieties. They provide fiber, vitamin C, vitamin B6, and potassium. Resistant starch in cooked and cooled potatoes supports gut health. Choosing baked or boiled potatoes over fried versions ensures better nutritional benefits.

13. Rutabaga

Rutabagas are rich in vitamin C, potassium, and antioxidants. They also contain fiber, which aids digestion and heart health. Their glucosinolate content may protect against cancer. Rutabagas can be roasted, mashed, or added to soups and salads.

For a long time, eggs have been vilified as a part of an unhealthy diet that aids in our declining heart health. One of the biggest reasons why was said to be the amount of LDL in the egg yolk, which in turn increases the risk of cardiovascular disease. However, new research has debunked this myth and showed that eggs were never to blame for the decline.

A new study published in the American Journal of Clinical Nutrition brings great news for eggs, a breakfast food often blamed for health problems. While eggs are commonly thought to increase the risk of heart disease by raising cholesterol, this research suggests otherwise.

Eggs and Your Cholesterol

Researchers discovered that people who ate two eggs daily actually experienced a decrease in their "bad" LDL cholesterol levels. This positive effect held true as long as the rest of their diet was low in saturated fat. The study, published in a medical journal, showed that it was the amount of saturated fat in someone's diet, not the cholesterol from the eggs, that led to higher LDL cholesterol levels.

Researchers explained that we now have strong evidence supporting eggs. theye suggested that when enjoying a cooked breakfast, the real concern for heart health isn't the eggs, but rather extra servings of foods like bacon or sausage. Eggs are quite unique: they contain a lot of cholesterol but are low in saturated fat. Yet, it's their cholesterol content that has often caused people to question if they're a healthy food choice.

How the Study Was Done

The study involved a group of adults between 18 and 60 years old. On average, their "bad" LDL cholesterol levels were around 105. It's important to know that LDL cholesterol levels above 100 are considered a risk factor for heart disease. High LDL can lead to plaque buildup in arteries, which can cause heart attacks or strokes. Participants followed three different eating plans, each for five weeks:

Diet 1: Included two eggs daily, making it high in cholesterol, but it was low in saturated fat.

Diet 2: Had no eggs, making it low in cholesterol, but it was high in saturated fat.

Diet 3: Included only one egg per week, and was high in both cholesterol and saturated fat.

The researchers pointed out that this was the first study to directly compare these specific ways of eating. They wanted to see how a typical Western diet (often high in both cholesterol and saturated fat) compared to diets where these two components were separated.

Saturated Fat is the Culprit

At the end of the study, blood samples were taken after each diet period. The results were clear. People's "bad" LDL cholesterol levels dropped when they were on the diet that included two eggs daily and was low in saturated fat. Their average LDL cholesterol on this diet was just under 104, which was lower than the 108 and 109 seen with the other two diets.

Researchers emphasized that the study helped separate the effects of cholesterol from saturated fat. They found that eating eggs, which are high in cholesterol, as part of a low-saturated fat diet, does not raise "bad" cholesterol levels. Instead, it was the saturated fat that was the main reason for cholesterol increases.

Specifically, the study showed that for every gram increase in saturated fat consumed, there was a slight rise in LDL cholesterol. However, there was no significant connection found between how much cholesterol a person ate and their LDL cholesterol levels.

The researchers concluded that eggs have been unfairly judged for a long time based on outdated dietary advice. This research helps to clarify the situation, suggesting that eggs can indeed be a healthy part of a balanced diet, especially when saturated fat intake is kept in check.

University of Colorado Boulder's new study found that erythritol, which is a widely used sweetener found in countless diet and specialty food items could carry unexpected health risks. These sweeteners are found in low-carb ice creams and keto-friendly protein snacks, to 'sugar-free' speciality.

The study was published in the Journal of Applied Physiology.

What Did The Study Find?

The study found that erythritol could affect brain cells in ways which could increase the likelihood of stroke.

“Our study adds to the evidence suggesting that non-nutritive sweeteners that have generally been purported to be safe, may not come without negative health consequences,” said senior author Christopher DeSouza, professor of integrative physiology and director of the Integrative Vascular Biology Lab.

What Is Erythritol?

Erythritol, a type of sugar alcohol approved by the Food and Drug Administration in 2001, is usually produced by fermenting corn. It's widely used in hundreds of products thanks to its appeal: it has almost no calories, offers about 80% of the sweetness of regular sugar, and causes minimal spikes in blood sugar or insulin. These qualities make it especially attractive to those watching their weight, following low-carb diets, or managing diabetes.

However, new research is beginning to highlight potential health risks linked to its use.

What Kind of Health Threats Does Erythritol Pose?

A recent study of 4,000 people across the U.S. and Europe found something concerning: those with higher levels of erythritol in their blood were significantly more likely to suffer a heart attack or stroke within three years.

To dig deeper into why this might happen, researchers led by DeSouza and graduate student Auburn Berry ran lab tests on cells that line the blood vessels in the brain. They exposed these cells to an amount of erythritol similar to what you'd get in a standard sugar-free drink.

What they saw was troubling.

The cells produced much less nitric oxide, a key molecule that helps blood vessels relax and widen, and more endothelin-1, which has the opposite effect—tightening blood vessels. On top of that, when the cells were exposed to thrombin (a clot-forming substance), they struggled to produce enough of the natural clot-buster t-PA. The erythritol-treated cells also pumped out more reactive oxygen species—unstable molecules known as free radicals, which can inflame tissues and damage cells over time.

Why It Might Raise Stroke Risk

“Big picture, if your blood vessels are tighter and your body isn’t breaking down clots efficiently, your stroke risk goes up,” Berry explained. “Our study shows not just that this could happen—but how erythritol might actually be contributing to it.”

It’s worth noting that the study used just one serving's worth of erythritol. So, if someone consumes several sugar-free products a day, the potential risk could be higher.

That said, the researchers also stress that this was a lab-based study using cells, not people. More human studies are needed before drawing firm conclusions.

Still, DeSouza suggests being cautious: check product labels for erythritol or terms like “sugar alcohol.”

“Considering both the earlier population study and our lab findings,” he said, “it’s wise for people to keep an eye on how much of these non-nutritive sweeteners they’re consuming.”

Blackmores Vitamin B6 Case: "I first reported numb hands and feet to doctors in 2012, when I was taking vitamin B6 in various supplements. In 2019, I suffered a paralysed vocal cord, which affects my ability to speak and swallow liquid. I was teaching English at TAFE and I basically had to give up my job because I could not speak. I had other symptoms, like stabbing in my feet, numbness, headaches, and gut pain. I have seen dozens of specialists over he past 10 years, trying to get a diagnosis on my "mystery illness"," shares 61-year-old, Penny Thompson from Wollongong to The Sydney Morning Herald.

There are many others like her. The reason behind all this is the over-the-counter vitamins. The Sydney Morning Herald reports that many patients developed twitches, migraines, nerve damages, and other neurological symptom after they took over-the-counter supplements. These are the same patients who have now "joined a class action investigation against wellness giant Blackmores", for selling vitamin "linked to a growing number of toxicity cases".

What Is Happening With OTC Vitamins?

In May, Melbourne injury law firm Polaris announced that it was pursuing a class action investigation against Blackmores, an Australian health supplement company, on behalf of anyone who has suffered injuries after taking its supplements. The reason being, it contains "higher than recommended levels of vitamin B6".

The law firm's principal, Nick Mann, said that they have more than 300 inquiries joining the potential suit. Majority of these respondents have suffered injuries after consuming Blackmore's supplements that contain vitamin B6.

“One of the things that surprised me has been the number of people who’ve told us about really significant and ongoing impacts of B6 toxicity long after they’ve ceased taking the supplement,” Mann told The Sydney Morning Herald. “The impacts on them have been permanent and ongoing.”

However, Blackmores spokesperson told the media outlet that all its products including those that contain vitamin B6 are "in strict accordance" with Therapeutic Goods Administration's (TGA), a regulatory agency of the Australian Government as part of its Department of Health, Disability and Ageing, regulatory requirement.

Is Vitamin B6 Toxic?

Vitamin B6 is considered toxic when consumed in high doses over a long period. However, the TGA notes that there was no scientific consensus on a 'safe' threshold.

The TGA notes: "Taking vitamin B6 even at low doses can cause peripheral neuropathy but people are more likely to get it if they are taking more than one supplement."

A 2022 report by the TGA notes that it has receieved over 30 reports of peripheral neuropathy, which are related to products containing vitamin B6.

The Netherlands Pharmacovigilance Centre Lareb has also previously reported on nerve damage caused by the use of nutritional supplements that contain vitamin B6.

As per Lareb's 2024 report, "A healthy and varied diet will provide most people with enough vitamin B6. Yet many people take nutritional supplements with vitamin B6 in addition to their regular diet. Excessive intake of vitamin B6 over a long period of time can sometimes lead to damage to nerves in arms and/or legs. Symptoms are tingling, numbness or pain in hands and/or feet."

What Is The Recommended Levels of Vitamin B6?

Lareb notes that the recommended dietary allowance for adults is 1.5 milligram of vitamin B6 per day. Whereas, the TGA notes that maximum permitted daily dose in individual products has been reduced to 100mg for adults and even less for children. However, peripheral neuropathy can occur at very low doses, which could be less than 50mg.

This is not just the case with vitamin B6, but consuming any vitamin without being prescribed could lead to nutrient overdose and cause blood clots, and/or infections. Dr Shrey Kumar Srivastav, Senior Consultant, Internal Medicine at Sharda Hospital says, "frequent or routine use can cause vitamin toxicity or electrolyte imbalances". While some people opt for oral supplements, others opt for IV supplements. However, Dr Prashant Sinha, Head of Emergency and Internal Medicine at PSRI Hospital, Delhi, says that for a healthy person with no diagnosed deficiency, there is generally no medical reason to receive IV supplements regularly. "Getting them too frequently can lead to nutrient overload or dependency, where the body becomes less efficient at natural nutrient absorption," he points out.

ALSO READ: The Truth About IV Drips: Are They Better Than Food Or Supplements?

Symptoms To Look Out For:

• Nausea
• Hypersensitivity
• Nerve damage could lead to tingling, burning, and numbness throughout the body