All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Asparagus

Avocados

Banana

Barley

Bean Sprouts

PARSNIPS

Typical serving size:

1 cup, cooked (156 g)

HOW THEY HARM

Allergies

WHAT THEY HEAL

High cholesterol Weight gain Constipation Cancer Birth defects Introduced to North America in the 1600s, parsnips look sort of like long, pale carrots and are a low-calorie food that’s both nutritious and starchy
They have a sweet, nutty flavor that pairs well with other vegetables in soups or stews
Alternately, they can be served as a side dish or instead of potatoes
Because parsnips are too fibrous to be eaten raw, they are served cooked
A 1-cup (156-g) serving has only 111 calories and as much fiber as 3 slices of whole wheat bread; it also provides 573 mg of potassium, 20 mg of vitamin C, and 90 mcg (micrograms) of folate

Health Benefits

Lowers cholesterol
Parsnips are an excellent source of both soluble and insoluble dietary fiber
A 1-cup (156-g) serving provides about 6 g of fiber, about one-quarter of the total amount that is recommended per day
Adequate fiber in the diet helps reduce cholesterol levels, obesity, and constipation conditions

QUICK TIP:

Keep the skin The most nutritious part of a parsnip is just below the surface of the skin so for maximum nutrient value, don’t peel them before cooking
Fights cancer and birth defects
While they look a bit like carrots, they actually contain much more heart-friendly potassium and folate than the popular orange root vegetable
Folate is a B vitamin your body needs to create healthy cells; having insufficient levels has been linked to some forms of cancer and birth defects
And while parsnips may have only half the protein and vitamin C of potatoes, they provide more fiber, making them a healthy substitute in a number of dishes

Health Risks

Allergic reactions
People with a known history of

Allergies

to birch pollen as well as to foods like walnuts, figs, carrots, and parsley may develop a sensitivity to parsnips
Symptoms are usually limited to slight swelling and itching of the lips and mouth, but sensitive people might be better off avoiding parsnips

Allergies

Season oiled parsnip sticks with salt, rosemary, and black pepper, and bake at 450°F, for about 20 minutes to make fries

Roast chunks of parsnips and sweet potatoes with a pork roast

Add some cooked cubed parsnips to potato salad

Buying Tip

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This winter root vegetable tastes best after the first frost because exposure to cold begins to convert its starch into sugar

Select ones about the size of a medium carrot; avoid parsnips that are covered with roots or are soft and shrunken

Storing Tips

If the tops are still attached, cut them off before storing so they don’t draw moisture from the roots

Parsnips can be kept for about 3 weeks in the refrigerator