Health Benefits of Parsnips

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Parsnips are an edible root vegetable known for their sweet, nutty flavor and many purported health benefits. Scientifically known as Pastinaca sativa, they're cream in color and have a long, tapering shape. Parsnips are closely related to carrots and parsley, but not just because of their shape: they also share a very similar nutrient profile.¹

Parsnips have been used in cooking and medicine for years, even earning the name zardak in Persian medicine. They're nutrient-dense and contain many antioxidants that support various avenues of health, including immune function, digestive health, and weight loss efforts.

Rich in Antioxidants

In addition to many other nutrients, parsnips are a potent source of antioxidants. Antioxidants are health-promoting compounds that fight harmful free radicals in the body, known to contribute to many health conditions. Oxidative stress, caused by free radicals, can contribute to many chronic and acute pathological processes in respiratory, cardiovascular, renal, and biliary diseases. It can also contribute to neurodegenerative disease and cancer.²

Parsnips are an excellent source of vitamin C and vitamin E, which contribute to improved immune function. However, parsnips also contain furanocoumarins, flavonoids, and polyacetylenes linked to anti-inflammatory, antifungal, antimicrobial, and antidepressant properties.¹

Supports Digestive Health

Parsnips are rich in soluble and insoluble fiber, supporting digestive regularity and a healthy gut microbiome. Soluble fiber boasts prebiotic effects, feeding the beneficial bacteria in the gut and improving the overall intestinal environment. It also attracts water into the digestive tract to make bowel movements smoother. Insoluble fiber, on the other hand, adds bulk to stool.³ One cup of sliced raw parsnips provides 6.5 grams (g) of fiber, a significant portion of your recommended daily fiber intake.⁴

Studies have linked increased dietary fiber intake with a healthy gut microbiome, leading to a decreased presence of C-reactive proteins. A lower incidence of this inflammatory biomarker indicates a lower risk of chronic inflammatory diseases, such as inflammatory bowel disease and cardiovascular disease.⁵

Improves Immune Function

Parsnips may also support the immune system, as they're rich in vitamin C. Vitamin C is an important micronutrient and potent antioxidant that promotes immune defense through its role in various cellular functions. One cup of sliced raw parsnips provides 22.6 milligrams (mg) of vitamin C, 25% of the recommended Daily Value.⁴⁶

Parsnips are also rich in flavonoids, such as quercetin and kaempferol.⁷ These phenolic compounds offer anti-inflammatory, anti-cancer, antioxidant, and anti-viral benefits, supporting immune function and protecting the body against infection.⁸

Support Weight Management Efforts

Parsnips are low in calories and rich in fiber, which can support weight loss efforts when included in a well-balanced diet. One cup of sliced parsnips provides 6.5 g of fiber and just 100 calories.⁴ Those trying to create a calorie deficit to achieve weight loss can include parsnips in their meals to increase satiety without excessive calories.

Furthermore, a review of 62 trials with almost 4,000 participants shows that fiber intake can reduce body weight and waist circumference independently of calorie restriction.⁹ Parsnips can be an excellent addition for those who want to focus on adding foods to create a well-balanced diet instead of calorie restriction.

Nutritional Facts of Parsnips

Parsnips are low in calories but packed with vitamins and minerals that support overall health. This root vegetable contains many essential nutrients, including potassium, thiamin, and vitamins C, E, and K. Its nutrition profile makes it a powerhouse vegetable for many biological systems.

One cup of sliced raw parsnips provides:⁶⁴

• Calories: 100
• Fat: 0.4 g
• Sodium: 13.3 mg
• Carbohydrates: 23.9 g
• Fiber: 6.5 g
• Protein: 1.6 g
• Vitamin C: 22.6 mg (25% DV)
• Potassium: 499 mg (11% DV)
• Vitamin K: 29.9 micrograms (mcg) (25% DV)
• Vitamin E: 2 mg (13% DV)
• Thiamin: 0.12 mg (10% DV)

Parsnips can safely fit into most diets when included in moderation. However, those monitoring their blood sugar levels should be mindful of their portion sizes, as parsnips contain more carbs than most vegetables. They also include a significant amount of potassium, an essential nutrient for muscle, heart, and nerve cells, but potentially a concern for those with kidney disease.

Lastly, parsnips are a good source of vitamin K, which may affect the anticoagulant effect of some blood-thinning medications when eaten in varying amounts. Research indicates that stable vitamin K intake helps avoid changes in serum vitamin K levels, so parsnips should be eaten consistently if on a blood thinner.¹⁰ Still, those on a blood thinner should discuss this with their doctor before adding parsnips to their diet.

Risks of Eating Parsnips

Most people can enjoy parsnips as part of a well-balanced diet without significant side effects. However, those taking a blood thinner medication should be mindful of their portion sizes, as it is a substantial source of vitamin K. Your doctor or a registered dietitian can help you incorporate the veggie into your diet safely so it doesn't counteract the coagulation effects of your blood thinner.

Some people may also experience a sunburn-like rash when the skin is exposed to parsnips in UV light. The stems and leaves of parsnip plants contain furocoumarins, a phototoxic compound that can cause phytophotodermatitis when exposed to sunlight and oxygen.¹¹

Tips for Consuming Parsnips

Parsnips are a versatile root vegetable. They can be enjoyed in a variety of different ways and add nutrition and flavor to many nutritious meals. Consider these tips for consuming parsnips:

• It's best to store parsnips in cold, moist storage, like in the refrigerator. To keep them in high humidity, place them in a plastic bag or in the fridge's vegetable crisper.
• Parsnips can be frozen and stored for later use.
• Older parsnips should be peeled using a sharp knife or vegetable peeler. Parsnips harvested at a young age may not need to be peeled, just cleaned.
• Parsnips are often enjoyed in soups, stews, and casseroles.
• Parsnips can be eaten raw, but they are usually sweeter when cooked. They can be roasted, fried, steamed, baked, boiled, or pureed.

A Quick Review

Parsnips are a nutrient-dense root vegetable that offers many health benefits. Its nutritional profile features vitamins and minerals that have been proven to support many aspects of your health. It is an excellent source of vitamins C and E, powerful antioxidants that support optimal immune function, and significant amounts of other vital nutrients, such as potassium and thiamin.

Parsnips can be enjoyed raw or cooked in many different ways, such as baked, roasted, boiled, and steamed. They tend to increase in sweetness when cooked, so keep that in mind when adding them to your recipes.

Most people can enjoy parsnips as part of a healthy diet without significant side effects. However, those on a blood thinner medication should discuss with their healthcare provider, since parsnips contain a hefty amount of vitamin K. Your doctor or registered dietitian nutritionist can help you navigate the contraindications associated with vitamin K-rich foods and anticoagulants.

Sources:

1. Kenari HM, Kordafshari G, Moghimi M, Eghbalian F, TaherKhani D. Review of Pharmacological Properties and Chemical Constituents of Pastinaca sativa. J Pharmacopuncture. 2021;24(1):14-23. doi:10.3831/KPI.2021.24.1.14
2. Janciauskiene S. The Beneficial Effects of Antioxidants in Health And Diseases. Chronic Obstr Pulm Dis. 2020;7(3):182-202. doi:10.15326/jcopdf.7.3.2019.0152
3. Guan ZW, Yu EZ, Feng Q. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules. 2021;26(22):6802. Published 2021 Nov 11. doi:10.3390/molecules26226802
4. FoodData Central. Parsnips.
5. Ma W, Nguyen LH, Song M, et al. Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men. Genome Med. 2021;13(1):102. Published 2021 Jun 17. doi:10.1186/s13073-021-00921-y
6. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplements Facts Labels.
7. Nikolić NC, Lazić MM, Karabegović IT, Stojanović GS, Todorović ZB. A characterization of content, composition and scavenging capacity of phenolic compounds in parsnip roots of various weight. Nat Prod Commun. 2014;9(6):811-814.
8. Ullah A, Munir S, Badshah SL, et al. Important Flavonoids and Their Role as a Therapeutic Agent. Molecules. 2020;25(22):5243. Published 2020 Nov 11. doi:10.3390/molecules25225243
9. Jovanovski E, Mazhar N, Komishon A, et al. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2020;111(2):471-485. doi:10.1093/ajcn/nqz292
10. Violi F, Lip GY, Pignatelli P, Pastori D. Interaction Between Dietary Vitamin K Intake and Anticoagulation by Vitamin K Antagonists: Is It Really True?: A Systematic Review. Medicine (Baltimore). 2016;95(10):e2895. doi:10.1097/MD.0000000000002895
11. Walling AL, Walling HW. Phytophotodermatitis induced by wild parsnip. Dermatol Online J. 2018;24(2):13030/qt0rc4v2qz. Published 2018 Feb 15.

Important Notice: This article was also published at www.health.com by Chelsea Rae Bourgeois, RDN, LD where all credits are due. Medically reviewed by Elizabeth Barnes, RDN

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