Parsnip: The Sexier Carrot

Sweet, plump, and voluptuous – when did the carrot get so curvy? I have to say I have always had a soft spot for parsnips. They do not get anywhere near the same amount of attention as the carrot, but they deserve it. They are the Van Gogh of root vegetables: bold, underrated, and not appreciated in its time.

In other news, parsnips are part of the Apiaceae family of root vegetables and go by the binomial name Pastanica Sativa.

Apart from carrots, the Apiaceae family also comprises parsley, celery, cumin, dill and fennel. Parsnips can grow in shady forests, but are cultivated best through climates of direct sunlight (1).

Conversely, they are a winter vegetable. Parsnips require exposure to freezing cold temperatures for two to four weeks in order to sufficiently culminate. During this time, the starches transform into sugar – this is where their sweet and nutty flavour derives from (2).

Parsnips were also used as sweetners in Europe before cane and beet sugar were available. Today they are often used in purees or mixed with other vegetables, as their sugars tend to seep into other foods when cooked (4).

Parsnips are native to Europe and Asia, and were introduced into North America in the 1600s. Prior to their consumption from early colonists and Indians, parsnips were used by the Greeks and Romans for medicinal purposes (1).

Fun fact: Parsnips were regarded of such high value during the Roman empire, that Emperor Tiberius accepted them as payment from Germany in tribute to Rome (4).

Parsnips are like the ‘rebel’ cousin of carrots. They have more flavour, more pungency, and they are plump as can be. They do not conform to the same rules of the carrot, and they do not hold the same benefits.

Here are the 6 Key Reasons why you should eat parsnips.

1. Nutrient Dense

When cultivated accordingly, parsnips are low in saturated fat, cholesterol and sodium. They are noble supplements of

• Manganese
• Vitamin C
• Folate
• Potassium
• Dietary fiber (3)

The antioxidant content of parsnips should also be discussed. They contain falcarinol, falcarindiol, panaxadiol and methyl-falcarindiol – all of which help rid the body of toxic free radicals (9).

2. Dietary Fiber

Parsnips are an excellent source of low-calorie fiber. In general, fiber helps:

• Reduce cholesterol
• Lower blood glucose
• Prevent diverticulitis
• Enhance digestion
• Promote weight loss (9)

High intake of fiber is associated with significantly lower rates of:

• Cardiovascular disease
• Stroke
• Hypertension
• Diabetes
• Vascular disease
• Dyslipidemia (10)

3. Vitamin C

Vitamin C is an essential dietary nutrient, and is responsible for the biosynthesis of collagen, cholesterol, amino acids, and various peptide hormones. A lack of vitamin C will constrict and impair the connective tissues among blood vessels, which may lead to death – also known as scurvy. It plays a large role in the prevention of:

• Cancer
• Cardiovascular diseases
• Vision Loss
• Inflammation
• Oxidative stress (14)

It is important to understand, however, that cooked foods will always have a diminished content of their nutrients. Vitamin C especially, as noted by the National Institute of Health (NIH), is best consumed raw (15).

This is a shame for parsnips as their sweet and savoury flavours are only attainable through heat induction. To get the maximum intake of vitamin C, it is recommended to roast parsnips on low heat rather than on a frying pan.

 

4. Folate

Folate, or folic acid, is a B vitamin and is responsible for the production of nucleic acids and protein required for cell differentiation, development, and growth.

Folic acid is necessary for the body to produce DNA and other genetic material. A folate deficiency causes DNA instability in human lymphocytes and increases cell death of human cytotrophoblastic cells (12).

For this reason, folate supplements are beneficial for pregnant mothers. Research shows that those who take oral supplements 3 months before and/or 3 months following pregnancy have children associated with greater motor development at 3 years of age (13).

 

5. Potassium

Parsnips carry a hearty supply of potassium, which helps control heart rate and blood sugar levels by countering the effects of sodium (6).

Potassium is especially valuable for those who are prone to hypertension or who consume a lot of salt. Interestingly, potassium actually increases one’s sensitivity to salt. Sodium in general is known to elevate blood pressure, so offsetting its effects will in turn lower blood pressure (11).

 

6. Psoralen

One of the prominent constituents of parsnips is psoralen – a phytochemical that acts as a natural pesticide to fungi and bacteria.

When orally consumed, it targets microbes and lesions in the liver. Oil concentrations of this bioactive substance are also used in the treatment of skin disorders, such as psoriasis and vitiligo (7).

 

Cautions

The leaves of wild parsnips that come in contact with skin can cause severe rashes due the presence of furanocoumarins, toxic compounds that are confined within the leaves. This is ironic, as concentrations of psoralen are also used to treat a variety of skin conditions (5).

Psoralen is a double edge sword – when activated by ultraviolet light (such as the sun), psoralen may even produce photo-carcinogenic effects! Dermatitis, sun burns, and liver spots are potential consequences of consuming this vegetable when exposed to UV rays (8).

Previous sun-lotion companies used to have psoralen in their productions, however they have since been banned due to the increased risk of melanoma (7). 

Talk about contradiction – parsnips can be both beneficial and detrimental at the same time? Yet despite their potential side effects, there have been very few reports of these incidences actually occurring. Thus, the FDA has maintained its approval of psoralen containing foods as a treatment for skin disorders.

Conclusion

Overall, the benefits of parsnips outweigh their counterparts.

Their variety of nutrients and saturated sugars make for a sweet side to any dish. Not to mention its range of benefits from cardiovascular protection, inflammation, anti-bacterial, and fiber. 

This plump veggie has got some sass, and you have been missing out. Add it to your chilli, brew it in a stew, or mash it all up. The parsnip has something for you.