Image by Jill Wellington from Pixabay
“Why bother using white onions or cauliflower?”
That is the question I have gotten from some of my clients when I explain the importance of eating a variety of colorful vegetables and fruits every day. If the color in our produce signifies health benefits for us, what could these colorless vegetables possibly offer us?
First, it’s important to know why we should “Eat the Rainbow” when it comes to fruits and vegetables. For those of you who have heard me explain this many times, you can skip to the next paragraph! But in short, color indicates the presence of important plant compounds known as phytochemicals. You may have heard them called antioxidants, flavonoids, or carotenoids, among others. Each of these chemicals plays a specific role in maintaining our health and the proper functioning of our body. Therefore, it is not only important to “eat your vegetables” but to get a variety of them as well.
So what does this mean for white vegetables then?
In 2012, Purdue University convened a scientific roundtable in Chicago, to address this issue. The document that emerged, “White Vegetables: A Forgotten Source of Nutrients,” addresses the nutritional contributions of white vegetables, specifically potatoes, cauliflowers, turnips, onions, parsnips, mushrooms, corn, and kohlrabi.
With so much attention being given to them, white veggies must have something to offer us. Right?
Turns out they do!
Onion
Let’s start with the onion. In addition to adding wonderful flavor, onions are among our best allies against disease. The phytochemicals in onions improve the effectiveness of Vitamin C in the body, improving immunity. Don’t let the strong odor scare you away either. The thiosulfinates that help give the onion its distinctive sulfur-like odor also help protect your heart. Research has shown that the more bitter and pungent onions are, the more of these disease-fighting chemicals they contain. These protective compounds tend to be more concentrated in the outer layers of the flesh, so try to minimize the layers you peel off when using them.
Onions also contain the powerful antioxidant quercetin that plays a significant role in preventing cancer and possibly heart disease. It is interesting to note that when onions are used in making soup, quercetin does not degrade at low temperatures. Rather, its healing properties are leached into the surrounding broth. Maybe this is one of the reasons chicken soup has been used as a remedy for the common cold for ages! Raw onion, on the other hand, has been shown to encourage the production of the “good” cholesterol (HDL), keeping your heart healthy.
Garlic
Garlic is another white vegetable containing thiosulfinates. It also has some antibiotic and antifungal properties that are useful for treating skin problems such as psoriasis and athlete’s foot. Garlic’s anti-inflammatory properties help to prevent our blood vessels from being blocked and may also prevent the formation of blood clots. The polyphenols it contains has the potential to control chronic inflammation, which may play a role in heart disease, obesity, cancer, and diabetes, among other illnesses. 1, 2
Mushrooms
Often overlooked and regulated to the salad bowl, the mushroom is one of the most health-promoting foods on the planet. They are low in calories, a great source of fiber and protein, and provide us with many important vitamins and essential minerals. But what makes them so a superfood? For one, mushrooms contain a class of proteins called lectins, which are able to bind to abnormal cells that can cause cancer, tagging them for destruction by our immune system. They are also one of the rare plant-based sources of Vitamin D, and Vitamin B12, which is essential for keeping our nerve and blood cells healthy. Mushrooms also provide the valuable mineral selenium, which is needed for thyroid health. Some varieties have more antioxidant power than others. For the most nutrition look for porcini, golden oyster, pioppino, oyster, lion’s mane, maitake, and shiitake. Several of these can be found in Asian markets.
Cauliflower and White Cabbage
Cauliflower and white cabbage are from the same family as broccoli, kale and Brussels sprouts, and contain many of the same health benefits. One cup of raw cauliflower, in addition to being packed with powerful antioxidants and fiber, contains 85% of the daily-recommended amount of Vitamin C! It is a great nutritional and low-calorie substitute for the starchier potato. When chopped into fine grain-sized pieces, it’s a great substitute for white rice. Cabbage, although not very sweet tasting, is known to help reduce sweet cravings.
Here are three great recipes using white veggies for you to try:
Mashed Cauliflower with Roasted Garlic
Parsnips
And let’s not forget parsnips, a root vegetable similar to carrots and beets. They are a great source of fiber, vitamin C, and potassium. When roasted, they are wonderfully sweet helping to satisfy cravings for less healthy sweets.
Other white vegetables with health benefits include:
- leeks
- celery
- white parts of cucumbers and zucchini
- jicama
So, while I do recommend eating a variety of colorful vegetables, white vegetable should also be included on the menu too. They contain a variety of vitamins, minerals and other phytonutrients that are unique to their white color!
Do you have a favorite recipe that uses a white vegetable? Send it to me and I will share it here!
Yours in Health,
Evey
