Eat Yer Roots

As snowbanks pile fast around us, our local co-op grocery still carries a plentiful variety of locally-grown root vegetables, including parsnips, turnips, celeriac, golden beets, and sweet potatoes. I take particular delight in this seasonal crop! Eating roots in the fall and winter provides a complex and wonderful gustatory experience, and leaves the body feeling deeply satisfied.  

Digging around a bit for nutritional information on roots, I found quite a few resources. In general, they contain much fiber and nutrients such as beta carotene, with some protein as well. Many of these nutrients are especially useful in warding off colds and flus. Take a look at this sweet potato nutritional profile: calcium and other minerals, fiber, and loads of beta carotene (Vitamin A), which has been much studied for it's respiratory benefits. Turnips fare less well, though the greens add quite a bit of nutrient value. Parsnips feature high magnesium and potassium content, along with Vitamin K. 

On the downside, these vegetables are often high on the glycemic index, especially when cooked. Leaving the skins on some roots, like potatoes, sweet potatoes, and parsnips, can help maximize nutrition and minimize blood sugar fluctuations. Joining them with protein sources such as walnuts will also slow down sugar uptake. Healthy fat sources, like nuts and vegetable oils, add further complexity and nutritional value to the flavor palette of roots. 

Along with hardy greens like winter spinach, roots are really the winter version of salad vegetables, fortifying us against the strong immune system challenges of the season. And they taste so good when it's cold! 

DIY Vitamin D?

I like to take my vitamins in food form. Still, it can be useful to supplement one's diet with processed vitamins from time to time, depending on your deficiency levels or unusual health needs. In recent years supplemental Vitamin D has gained prominence, especially for those of us in low-light climates where our natural ability to manufacture it is minimized, and many of us work inside through the meager daylight hours. It seems that many people, especially the elderly and vegans, are at risk for deficiency. The symptoms of low D levels may include osteoporosis, aches and pains, muscle weakness, and reduced immune functioning. Cancer, cardiovascular disease, and diabetes may also be linked to deficiency. 

I interviewed Dr. Ruddy, N.D., a naturopathic physician practicing in Madison, WI, about this widespread problem, and what people can do to help themselves. He said, "I'd surmise that a good majority of us in the Midwest are low if not deficient or insufficient in Vit D, especially during darker seasons." He also added mood disorders to the list of common signs of low D levels. Unfortunately, without consulting a healthcare provider, it's hard to know if you are lacking in D or not, and so Dr. Ruddy recommends doing so if you have any suspicion that you are. If you do not have a known deficiency, 1000-2000 IU (International Units) of Vitamin D daily is generally considered to be a safe preventive level. But Dr. Ruddy cautions that a blood test is really the optimal way to know how much you need. 

So much for DIY on this one- unless you are not worried about deficiency, you'll need some help to get the right dosing. Some people even require injections at very low levels, so this is not something to mess around with! At least you can take control of your health by better understanding your D situation, and being proactive as we head into winter. And by getting some sunlight, and eating certain foods, you can increase your natural intake of it.