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SAM HIGGINBOTTOM UNIVERSITY OF AGRICULTURE, TECHNOLOGY AND SCIENCE ETHILEND COLLEGE OF HOME SCIENCE ASSIGNMENT ON; ROOTS VEGETABLES SUBMITTED TO: SUBMITTED BY: Dr. (prof)Virginia Paul Mandaloju pooja Id- 19MSFSN011 3RD Semester MSC. Food science and nutrition

COMMON NAME – LOCAL NAME; COMMON NAME LOCAL NAME 1. Carrot Gajar 2. Butternut squash Kaddu 3. Beetroot Chukander 4. Radishes Mauli, mulak 5. Yams Jimikand 6. Fennel Moti saunf 7. Turnips Shalgam 8. Cassava Simla alu, kasava 9. sweet potatoes Sakarkand 10. Jerusalem artichokes Soorajmookhee ka paudha 2. FOOD RICHEST SOURCES: The food richest sources include: 1. Carrot : Carrots are high in beta-carotene (vitamin A precursor), and also contain vitamin C, vitamin K, potassium, other vitamins and minerals, and dietary fiber. Carrots are a versatile vegetable, readily available fresh, frozen, or canned. The pigmentation of a carrot is due to beta-carotene, the provitamin form of vitamin A. in selecting for brighter colour, the vitamin A content of common carrot varieties has increased over time. When ingested, beta-carotene is converted to the active form of vitamin A, which is then bioavailable. Vitamin A is important for immune system functioning and healthy cell growth. Carrots are one of the richest sources of vitamin A and an excellent source of antioxidants. Carrots are fat free, low in sodium, cholesterol free, a good source of vitamin C, and low in calories. 2. Butternut squash:  As you can see, butternut squash is low in calories but loaded with important nutrients.

 Aside from the vitamins and minerals listed above, it’s also a good source of calcium, iron, phosphorus, and copper.  Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium.  It’s also rich in carotenoids — including beta-carotene, beta-cryptoxanthin, and alpha- carotene. which are plant pigments that give butternut squash its bright colour.  Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene. 3. BEETROOT: Beetroot is of exceptional nutritional value, especially the greens, which are rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium. The greens should not be overlooked. they can be cooked up and enjoyed in the same way as spinach. 4. RADISH: Red radishes are packed with Vitamins E, A, C, B6, and K. Plus it's high on antioxidants, fiber, zinc, potassium, phosphorous, magnesium, copper, calcium, iron and manganese. 5. YAMS:  Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function.

 These tubers also provide decent amounts of other micronutrients, such as copper and vitamin C.  Yams are packed with fiber, vitamins, and minerals. They’re particularly rich in potassium, manganese, copper, and vitamin C. 6. FENNEL: Fennel are low in calories but provide many important rich sources includes: Fiber, vitamin C, calcium, iron, magnesium, potassium, manganese. 7. TURNIPS: Turnips are loaded with fiber and vitamins K, A, C, E, B1, B3, B5, B6, B2 and folate (one of the B vitamins), as well as minerals like manganese, potassium, magnesium, iron, calcium and copper. They are also a good source of phosphorus omega-3 fatty acids and protein. 8. CASSAVA: Cassava is rich in nutrients and good source of vitamin C, thiamine, riboflavin, and niacin. 9. SWEET POTATOES:

Food richest sources of sweet potatoes are: sweet potatoes are one of the richest natural sources of beta-caroten. And also a high fiber food, B vitamins, Vitamin C Vitamin D, Calcium Iron Magnesium Phosphorus Potassium. 10. JERUSALEM ARTICHOKES: Jerusalem artichokes are an excellent source of potassium and a good source of iron. Also of nutritional note is a particular fiber that Jerusalem artichoke contains in abundance, called inulin. Inulin is a type of soluble fiber that balances blood sugar, and also acts as prebiotic. 3. NUTRIENT CONTENT/ 100g:

Nutrient content of root vegetables Amount 100g 4. ANTIOXIDANT COMPOUND Carrot: calories 28 PRESENT IN EACH Protein 0.6 FOOD: Carbohydrate 5.7 Fat 0.3 o Carrot: fibre 2.6 Butternut squash: calories 45 Total fat 0.1g Saturated fat 0g Polyunsaturated fat 0g 0g Monounsaturated fat 12g Total carbohydrate 2g Dietatry fiber 8% Sugar 2.2g Protein 1g Vit A 212 Calcium 4 Vit D 0 Vit C 35 Vit B6 10 Magnesium 8 43 Beetroot: calories 0.2g Total fat 0g Saturated fat 0.1g Polyunsaturated fat 0g Monounsaturated 10g Total carbohydrate 2.8g Dietary fiber 0 Vit A 1.6g Protein 8% Vit C 1 calcium Radish: calories 12 Protein 0.7 Carbohydrates 1.9 fat 0.2 fibre 0.9 Yams: moisture 69.9 Protein 1.4 Fat 0.1 Minerals 1.6 Fiber 1.0 Carbohydrates 26.0 Fennel : calories 31 Fat 0.2g Carbohydrate 7g Fiber 3.1g protien 1.2g Turnips: calories 28 Fat 0.1g Carbohydrates 6g Fiber 1.8g Sugar 3.8g Protein 0.9g

The two main types of antioxidants in carrots are carotenoids and anthocyanins . The four types of phytochemicals found in carrots, namely phenolics, carotenoids, polyacetylenes, and ascorbic acid, were summarised. These chemicals aid in the risk reduction of cancer and cardiovascular diseases due to their antioxidant, anti-inflammatory, plasma lipid modification, and anti- tumour properties. Numerous factors influence the amount and type of phytochemicals present in carrots. Beta carotene: Orange carrots are very high in beta carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked. Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body. Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health. Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease. Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers (1Trusted Source, 25Trusted Source. Anthocyanins: These are powerful antioxidants found in dark-coloured carrots o Butternut squash: Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases. The high antioxidant content of butternut squash may reduce your risk of certain conditions, including heart disease, lung cancer, and mental decline. o Beet Root: Beetroot is a rich source of phytochemical compounds that includes ascorbic acid, cartotenoids, phenolic acids and flavonoids [6-8]. Betalains [9,10] is one of a highly bioactive pigment has been found in Beetroot. Betalains is having high antioxidant and anti-inflammatory capabilities and variety in vivo human.

o Radish: Radish has vitamin C that acts as a powerful antioxidant to prevent the damaging effect of free radicals to the DNA and other biological tissues. F2 enhanced the antioxidant enzyme activity and decreased the MDA levels. The highest total phenolic content and antioxidant capacity was found in radish sprouts and the lowest in radish roots, and among samples in the black radish. o Yams : Many biologically active compounds in yam, including polyphenols, flavonoids, steroid saponins, and mucilage proteins, have direct ROS scavenging ability and stimulate the upregulation of antioxidant enzyme expression, thus contributing to the antioxidant activity of yam. o Fennel: All parts of the fennel plant are rich in powerful antioxidants like chlorogenic acid, limonene, and quercetin, all of which may benefit health. Essential oil of the plant has been shown to contain more than 87 volatile compounds, including the polyphenol antioxidants rosmarinic acid, chlorogenic acid, quercetin, and apigenin. Polyphenol antioxidants are potent anti-inflammatory agents that have powerful effects on your health. o Turnips: Glucosinolates and isothiocyanates (mainly 2‐phenylethyl, 4‐ pentenyl, and 3‐butenyl derivatives) are the main constituents of turnip. the sequence of antioxidant potency of turnip was as follows: aqueous extract of roots > aqueous extract of turnip greens > ethanolic extract of roots > light petroleum fraction of roots > ethanol and ethyl acetate extract of turnip greens > chloroform extract of roots. o Cassava: Ten antioxidant compounds: coniferaldehyde (1), isovanillin (2), 6-deoxyjacareubin (3), scopoletin (4), syringaldehyde (5), pinoresinol (6), p-coumaric acid (7), ficusol (8), balanophonin (9)

and ethamivan (10) were isolated and identified for the first time from stems of cassava. o Sweet potatoes: Four phenolic compounds, including chlorogenic acid (ChA), 4,5- dicaffeoylquinic acid (4,5-diCQA), 3,5-dicaffeoylquinic acid (3,5- diCQA), and 3,4-dicaffeoylquinic acid (3,4-diCQA), were identified in leaves and petioles. o Jerusalem artichokes: Jerusalem artichoke tubers are a rich source of phytochemicals. Tubers contain 221 mg of phenolic compounds in 100 g of fresh matter, and the content of phenolic acids with antioxidant properties is estimated at 16.6% on a dry matter basis. 5. petrochemical compounds and property:  Carrot: It contains vitamins B1, B2, B6, E, PP, K, pantothenic acid (B5) and ascorbic acid (С) as well as beta-carotene – marigold yellow pigment, which is transformed into retinol or vitamin A in the human body. the chemical constituents of carrot as moisture (86%), protein (0.9%), fat (0.2%), carbohydrate (10.6%), crude fiber (1.2%), total ash (1.1%), Ca (80 mg/100 g), Fe (2.2 mg/100 g) and p (53 mg/100 g).  Beetroot: Beetroots (Beta vulgaris) are rich in valuable, active compounds such as carotenoids, glycine betaine. beetroot contains significant amounts of nutritional compositions like carbohydrates, fiber, protein, essential and nonessential amino acids, phytosterols, fatty acids, vitamins, and minerals and bioactive compounds like flavonoids, triterpenes/steroid, saponins, sesquiterpenoids, coumarins, betalain.  Radish: Four major organic acids are present in the roots of the radish: oxalic, malic, malonic, and erythorbic acid. Lipid total was 1.23%. Major fatty acids in seed lipids were erucic, oleic, linoleic, and linolenic acids.  Yams: the chemical composition of yam is characterized by high moisture and dry matter mainly of carbohydrates. Starch, which

makes up a bulk of the carbohydrates is frequently converted into sugars resulting in its typical sweet taste. The levels of ash in these varieties indicated that they could serve as a fairly good source of dietary minerals. Carbohydrate levels in all the yam varieties were more than 90% and affirms the fact that yams are a valuable source of dietary carbohydrates. Although the differences between carbohydrate content was generally significant (p < 0.05).  Fennel : It contains not more than 10% estragole and not more than 7.5% fenchone. Other minor constituents may be present including: R-pinene, limonene, β-pinene, β-myrcene, and p- cymene. Cassava is a calorie-rich vegetable that contains plenty of carbohydrate and key vitamins and minerals.  Turnips : Glucosinolates and isothiocyanates (mainly 2‐phenylethyl, 4‐ pentenyl, and 3‐butenyl derivatives) are the main constituents of turnip with diverse bioactivities. Besides, flavonoids, phenolics, indoles and volatiles are also concomitant in this plant.  Cassava: Cassava is a calorie-rich vegetable that contains plenty of carbohydrate and key vitamins and minerals. Cassava is a good source of vitamin C, thiamine, riboflavin, and niacin. The leaves, which are also edible if a person cooks them or dries them in the sun, can contain up to 25 percent protein. cassava starch up to 30%; further replacement resulted in increased swelling power from 7.89 g/g at the 50% level to 8.30 g/g at 70% and 9.01 g/g at 100%.  Sweet potatoes: Bioactive carbohydrates, proteins, lipids, carotenoids, anthocyanins, conjugated phenolic acids, and minerals represent versatile nutrients in different parts (tubers, leaves, stems, and stalks) of sweet potato. Phenolic compounds and carotenoids have been reported to be present in sweet potatoes. Phenolic compounds, such as phenolic acids and anthocyanins, are quite predominant in the purple-flesh variety. In orange fleshed varieties, α-carotene, β-carotene, and β-5 cryptoxanthin are predominant.  Jersalem artichokes; Volatile compounds in Jerusalem artichoke leaves and tubers, phenylacetaldehyde (3.38%), p-mentha-1,5-dien-8-ol

(4.00%), verbenone (6.15%), bornyl acetate (5.23%), calarene (8.31%), and squalene (9.85%). 6. Health benefit of root vegetables: Carrot : Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They're a weight- loss-friendly food and have been linked to lower cholesterol levels and improved eye health.  Improved skin  Improve kidney function  Improve digestion  Improve liver function  Maintain a healthy heat  Reduce incidence of stroke  Anti- bacterial &viral  Great for eyes  Give healthy teeth  Anti-cancer Butternut squash:  Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases.  Foods high in dietary fiber can help keep your weight in balance and lower your cancer risk. Research shows that butternut squash can help reduce your risk of colorectal cancer, in particular. Beetroot:  Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.  Beets provide some impressive health benefits. Not to mention, they are low in calories and a great source of nutrients, including fiber, folate and vitamin C. Beets also contain nitrates and pigments that may help lower blood pressure and improve athletic performance.

 Beetroot juice acts a great blood purifier, which is key in keeping your skin glowing and healthy. Beetroots are also rich in Vitamin C which helps in clearing blemishes and evens out your skin tone while giving it a natural glow. Radish:  The vitamin C in radishes, along with zinc and phosphorus can help you fight skin dryness, acne and rashes. The high water content in radishes (and other fruits and vegetables) also helps hydrate the skin.  Helps in treating jaundice  Brings reliefs from osteoarthritis  Keeps your heart in good shape  Treats respiratory disorders  Good for your skin  Straightness your body immunity  Helps in treating urinary disorder  Effect on blood plessure and diabetes  Loss weight Yams :  They're a great source of fiber, potassium, manganese, copper, and antioxidants. Yams are linked to various health benefits and may boost brain health, reduce inflammation, and improve blood sugar control. They're versatile, easy to prepare, and a great vegetable to include in your diet in both sweet and savory dishes.  They're rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease.  Yams are diabetes-friendly as it aids to reduce the cells insulin resistance and thus, reduces the risk of contracting diabetes. Fennel:  The fiber, potassium, folate, vitamin C, vitamin B-6, and phytonutrient content in fennel, coupled with its lack of cholesterol, all support heart health. Fennel contains significant amounts of fiber. Fiber decreases the risk of heart disease as it helps reduce the total amount of cholesterol in the blood.  Helps Regulate Blood Pressure  Reduce Water Retention  Fennel Tea for Constipation, Indigestion, IBS & Bloating  Fennel Seeds Reduce Asthma Symptoms  Helps Purify Blood  Improves Eyesight  According to Ayurveda

 Great for Acne Turnips:  These include reducing blood pressure and inhibiting the sticking together of platelets in the blood.  However, the long term risks of a high nitrate diet and its effect on cardiovascular health remain unclear.  Turnips also provide potassium, which may help lower blood pressure by releasing sodium from the body and helping arteries dilate  The fiber content in turnips may also prevent constipation and promote regularity for a healthy digestive tract. Regular, adequate bowel movements are crucial for getting rid of toxins through the bile and stool. Cassava :  The health benefits of cassava are rich in calories, carbohydrates and iron as a good source of energy. Incorporating cassava into a controlled healthy diet menu has turned out to have many positive effects on health. Cassava which is rich in dietary fiber is the right choice if you can't wait to lose weight.  Resistant starch has also been studied for its ability to contribute to better metabolic health and reduce the risk of obesity and type 2 diabetes. This is due to its potential to improve blood sugar control, in addition to its role in promoting fullness and reducing appetite. Sweet potatoes:  They are considered as low-glycaemic foods that do not cause an instant spike in blood sugar levels, further helping maintain weight efficiently. An unstable blood glucose level can cause conditions like obesity and diabetes. The high water content in sweet potatoes makes them great for weight loss.  Highly Nutritious. Sweet potatoes are a great source of fiber, vitamins, and minerals.  Promote Gut Health. The fiber and antioxidants in sweet potatoes are advantageous to gut health.  May Have Cancer-Fighting Properties.  Support Healthy Vision.  May Enhance Brain Function.  May Support Your Immune System. Jerusalem artichokes: Five health benefits of Jerusalem artichokes are;

 Sunchokes can help to lower blood pressure.  Sunchokes are high in potassium.  Eating sunchokes can decrease blood cholesterol.  One cup of sunchokes provides you with a quarter of your daily iron!  Sunchokes are high in protein. How to incorporate in daily diet: Carrot:  1. Carrots In Soups: Grate some carrots and add them to your clear soups and/or vegetable stocks. Carrots contain good amounts of roughage, which is important for digestive health. So soups may be a good idea, instead of juicing carrots.  2. Carrots In Fried Rice: You can increase the fibre-content of your bowl of Chinese fried rice by adding vegetables like corn, carrots, beans etc. to it. Carrots have high water content and may fill you up faster.  3. Carrots In Dips  Shredded carrots can also be added to healthy dips and accompaniments. This includes recipes like carrot raita, carrot hummus etc. You can also roast carrots and once they're soft, simply turn them into a dip by adding spices and some cream to it.  4. Carrot Pickles: Simply pickle your carrots to increase their nutrition. Pickling or fermenting vegetables makes the beneficial compounds in them more readily available for absorption by the body. You may add pickled carrots to your salads or simply eat them for a kick of healthy gut- friendly bacteria.  5. Carrots In Baked Goods: You can add shredded carrots to the batter of your muffins, cakes, breads etc. for a delightful dessert. Carrot cakes are already quite popular. Carrots go well in baked goodies, due to their inherently sweet taste. Butternut squash:  Butternut squash and white bean dip.  Roasted butternut squash, red onion, goat cheese, and pecan salad.  Roasted butternut squash and cauliflower with tahini.  Baked butternut squash fries.  Roasted butternut squash, beets, and walnut salad.

 Honey orange-glazed brussels sprouts with butternut squash.  A tasty bow tie recipe makes for a quick and easy weeknight meal. Packed with protein and fiber in the form of walnuts and butternut squash. Beetroot: 1. Juice The Beet: According to the book, 'Healing Foods', you can juice the beetroot and add other veggies like carrots and tomatoes that make it a healthy elixir. Beetroot juice can lower blood pressure within an hour of drinking. Regular intake can lower the risk of heart diseases and may also help in purifying blood along with promoting blood circulation. 2. Beetroot Cutlets Or Tikki: Beetroots cutlets may sound weird, but they are super delicious. All you need to do is to boil and mash beetroot and potatoes. Add spices, mix and shape them into tikki and then coat them in sooji or semolina. Now, pan-fry them to make amazing tikkis that you can pair with breads or buns to make a sandwich or burger. Not only is it yummy, but also healthy. Don't forget to serve them with green coriander chutney. 3. Beetroot Salad: Either grate it in a salad or cut into small pieces; it will add crunchy texture and lively colour to your salads. Not only it will make the salad taste yummier, but also it will transform your boring mix to an interesting one. Add leafy greens, corns, beets and other delicious veggies to make a healthy salad. Here are some amazing beetroot salad recipes you should definitely try making 4. Beetroot Soup: What's better than sipping on some healthy soup? Soups are not just warming but extremely nutritious. Beetroots can be added into soups to make an amazing concoction. Here's an interesting recipe of beetroot and bottle gourd soup that you can have anytime of the day. You might want to try the coconut and beetroot soup too. 5. Beetroot Milkshake: A beautiful pink-hued beetroot milkshake along with cinnamon and vanilla ice cream will make you fall in love. Here's a simple recipe of beetroot milkshake that you'd want to make at home. Radish:  Serve them raw--with butter, of course: The French know a thing or two about how to properly enjoy a radish. All that's usually required? Butter and salt.  Pickle them: Two types of radishes taste clean and sweet in this Korean- and Japanese-inspired pickle.

 Julienne them and toss them in risotto: The radishes bring a cool and crunchy counterpoint to the creamy Arborio rice: The radishes bring a cool and crunchy counterpoint to the creamy Arborio rice.  Roast them.: A quick blast of high heat mellows the radishes' pepperiness, transforming them into a whole new, sweet and buttery vegetable.  Throw 'em in tacos: Cool radishes add a seriously satisfying crunch to tacos, tostadas, and other Mexican dishes.  Shave them/slice them super thin: Then toss them in salads for brilliant peppery contrast.  Make pretty tea sandwiches: The sesame, ginger, and paper-thin radish combo make these sandwiches sing.  Make chilled soup: We love this cool, refreshing pink warm-weather treat.  Grill them with steak! The radishes and black pepper go swimmingly together. Yams :  Roasted, thinly sliced yams or potato of your choice, quickly adds a yummy side-dish to your meal. Best when served with chicken, steak, or a mild fish.  Yam is soft cooked like potato. Chop the desired sized pieces and use it on curries or plus roast. Fennel:  Cooks love pairing fennel with pork, chicken, and sausage, and the more daring will even add it to lamb dishes. The herb in all of its forms is also a popular choice for almost every type of fish, including shellfish. A popular ingredient in Italy and Tuscany, fennel is a common ingredient in crab and mussel risottos.  You can mix chopped fennel fronds into pestos, salsas, stocks, curries, and vinaigrettes for an added hit of freshness. You can use them to top yogurt dips, eggs, stir-fries, toasts, and seared meats. And they're delicious when tossed into green salads or strewn on top of roasted vegetables. Turnips :  Turnips: Eat ‘em Raw. Slice young turnips and eat raw with a dip or peanut butter or add shredded raw turnips to salads. Fruits And Veggies More Matters.orgEat ‘em Raw. Slice young turnips and eat raw with a dip or peanut butter or add  shredded raw turnips to salads.

 Turnips: Switch Your Greens!-Use turnip greens as an alternative to cooked spinach or collard greens! They're delicious sautéed or steamed as a side dish with garlic, onion, olive oil and lemon, or as an addition to soups, stews and pasta. Fruits And Veggies More Matters.orgSwitch Your Greens! Use turnip greens as an alternative to cooked spinach or collard greens! They’re delicious sautéed or steamed as a side dish with garlic, onion, olive oil and lemon, or as an addition to soups, stews and pasta.  Turnips: Roast ‘em! Add a cubed turnip to your next pot roast or pan of roasted vegetables. Fruits And Veggies More Matters.orgRoast ‘em! Add a cubed turnip to your next pot roast or pan of roasted vegetables.  Turnips: Maple-Glazed Turnips Recipe: Fruits And Veggies More Matters.orgA Sweet Side to Any Entree. Enjoy Maple-Glazed Turnips as a side dish with pork,  beef or any poultry main dish.  Turnips: Turbo-Boost Your Stew. For an extra boost of nutrition and flavor, add turnips to soup or stew at the same cooking stage as you would potatoes. Fruits And Veggies More Matters.orgTurbo-Boost Your Stew. For an extra boost of nutrition and flavor, add turnips to soup or stew at the same cooking stage as you would potatoes. Cassava:  The cassava diet can be included in meals, breakfast.  It can be added in chocolate chips cassava cookies.  It is also added in herbed cassava and crackers capsicum.  Cassava flour rosemary sea salt. Sweet potatoes:  The sweet potatoes diet includes the baked sweet potatoes fries.  It includes in poutri, grilled and sweet potato fry currys.  It mainly includes the diet through the boiling of sweet potatoes.  The diet may includes through chips of sweet potato. Jerusalem artichokes:  Jerusalem artichokes are best friends with herbs and spices: rosemary, bay, parsley and pepper, cardamom and nutmeg are the best flavours to add to soups, salads and risottos. They also go hand in hand with citrus, especially the peel; try grating some onto baked Jerusalem artichokes.

 It can be served raw, roasted, fried, pureed into soups, or steamed. Similarly to celery root, sunchokes will oxidize when sliced, so it's best to use them right away or store them in acidulated water (water with the juice of one lemon) if not using immediately. 8. safe does/serving size:  Carrot: serving size; One-two carrots.  Butternut squash: serving size; One cup  Beetroot: serving size; One cup  Radish: serving size; ½ (half) cup  Yams: serving size; 3-5 ounce  Fennel: serving size; One cup  Turnips; serving size; One cup  Cassava: serving size; 1/3-1/2 cup.  Sweet potato: serving size; 1 medium (4.6 oz / 130 g)  Jerusalem artichokes: serving size; 16-20g References:  www.livescience.com  https://fsi.colostate.edu/carrot/  https://www.healthline.com/nutrition/butternut-squash#1

 https://www.bbcgoodfood.com/howto/guide/ingredient-focus-beetroot  https://food.ndtv.com/food-drinks/10-incrediable-radish-benefits-the-power- source-of-potassium-vitamin-c-and-fiber-1397076?amp=1&akamai- rum=off#aoh=15974129653004&reffer=https%3A%2F%2Fwww.google.com  https://www.healthline.com/nutrition/yam-benefits#section2  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23  www.pritikin.com  www.webmd.com  Nutritive value of Indian foods by c. Gopalan, b.v. rama sastri &s.c Balasubramanian.  https://www.precisionnutrition.com/encyclopedia/food/jersalem-artichoke  https://www.healthline.com/nutrition/foods/carrots#plant-compounds  https://www.healthline.com/nutrition/butternut-squash  https://www.oatext.com/phytochemical-cardiovasular-effect-antioxidant-anti- inflammation-and-anti-tumor-properties-by-beta-vugaris-beet-root-juice.php  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103732/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3326756/  https://images.app.goo.gl/C7UE6vi95aGFuaETA  www.epicurious.com