7 Roots and Tubers You Probably Didn’t Know Were Detox Superheroes

When we think of foods synonymous with detoxification, images of leafy greens and chlorella usually come to mind. We don’t usually think of root vegetables, but maybe we should! As it turns out, roots and tubers are treasure troves of health benefits and can be used this time of year in your cool-weather detoxification routine.

What Makes Roots and Tubers Unique?

First, a little clarification may be in order. If you have ever wondered what the difference is between a root and a tuber, here is your answer:

Although many people continue to use the terms interchangeably, there is actually a difference. While they both grow underground, roots or rhizomes are specifically designed not only to store nutrients and water, but also to draw these necessary ingredients up into the plant’s stalk, stems, and leaves. A tuber, on the other hand, is mostly a “storage bin” for nutrients since they lack the mechanisms through which to draw nutrients to the above-ground parts. Examples of roots are carrots, radishes, and turmeric. Sweet potatoes and taro, on the other hand, are classified as tubers. 

What roots and tubers have in common is a plethora of concentrated nutrients that human beings have used for their good health – and, indeed, for their very survival – for the last 100,000 years. This, of course, includes substances that can have detoxification benefits for the liver, the kidneys, the gut, the brain, the skin, the blood, and the respiratory tract, as well as particular phytonutrients which are geared towards removing, eliminating, and protecting against both externally and internally produced toxins. 

The Super 7 Detox Roots and Tubers 

So let’s dive right in and learn about 7 roots and tubers and how they can support your detoxification goals. Some of them may be new to you. Others may be very familiar, although you may be surprised by just how much benefit they can give to you for detoxification. Odds are, after reading this article, you will never look at those lowly sweet potatoes or turnips in your pantry quite the same way again! 

Root Herbs 

1 | Ginseng

Pretty much everybody has heard of this “king of the herbs,” and you probably have too. Its history as a medicinal root goes back centuries. While ginseng is a unique-looking root that can grow quite large and sometimes take odd shapes, ginseng also grows all over the world. There are varieties that hail from India and surrounding Asian nations, as well as Latin American countries such as Peru.

Ginseng is rich in phytonutrients that act as antioxidants, supporting the cardiovascular system and promoting healthy blood flow. The phytonutrient that makes ginseng such a healing powerhouse, however, is a saponin called ginsenoside. 

A major benefit of ginsenosides is their ability to support the liver. A 2012 Japanese study published in the academic journal, Evidence-Based Complementary and Alternative-Based Medicine, found that “ginseng extracts and individual ginsenosides have shown a wide array of beneficial role[s] in the regulation of regular liver functions and the treatment of liver disorders of acute/chronic hepatotoxicity, hepatitis, hepatic fibrosis/cirrhosis, [and] hepatocellular carcinoma.”

Ginseng can also have a detoxifying effect on the brain and is said to be neuroprotective. It can help ward off cognition-related ailments such as Parkinson’s, Alzheimer’s, and depression. Studies have long connected these conditions to toxic build-up in the brain. For example, the presence of “amyloid plaque” (the build-up of certain kinds of proteins) is one of the most common indications of Alzheimer’s Disease. In 2013, Korean researchers found that administering fermented Panax ginseng to mice who had amyloid plaque led to a significant reduction in this build-up in the brain after just 2 weeks. 

2 | Andrographis

While ginseng is said to be the “king of the herbs,” Andrographis is often called the “king of the bitters.” This means that it is a powerful tonic for the liver. As a rule, bitter-tasting herbs and foods are often associated with liver healing in both Ayurvedic and Chinese medicinal traditions.

Best-selling author and natural health advocate Dr. Josh Axe has been one of the most vocal proponents of andrographis and bitter herbs, in general, for health. 

“When you consume bitter foods, it releases bile, helping you better digest fat,” explained Dr. Axe in a keynote presentation for the 2019 TTAC LIVE event.

Amongst the many investigations verifying andrographis’ benefits for detoxification pathways was a 2008 report published in the journal Environmental Toxicology and Pharmacology. Researchers at Vidyasagar University in West Bengal, India, found that an aqueous tincture of Andrographis paniculata Nees had a detoxification effect on the liver, kidney, heart, lungs, and spleen during episodes of “nicotine induced oxidative stress” in an in vivo study. 

Besides its detoxifying properties, andrographis is known mostly as a strong anti-inflammatory, anti-viral, and overall immune system booster. 

“If you want to strengthen your system to really kill off a virus or a parasite or overcome cold and flu, andrographis is amazing,” Dr. Axe said. 

3 | Muskroot

Muskroot is another little-known herb, also from East Asia, that is gaining headway in the West. You may have heard of muskroot by its many other names: spikenard, nardostachys jatamansi, or simply “nard.” 

Muskroot has actually been found to be very protective for brain pathways and beneficial for the reduction in symptoms relating to depression, general stress, and common forms of cognitive disease. In addition, very recent research has discovered that it can be helpful for the emotional swings which often occur just prior to a woman’s monthly menstruation.

According to the Mayo Clinic, 3 out of 4 women in the United States experience some form of “pre-menstrual syndrome (PMS)”, including mood swings. A 2018 study published in the Journal of Herbal Medicine examined how the neuroprotective properties of spikenard affected women with severe PMS symptoms. After two months of using N. jatamansi, the women displayed “statistically significant” improvement in most symptoms of PMS, including those related to emotional ups and downs. 

4 | Burdock Root

Burdock root, also known as Arctium lappa, beggar’s buttons, thorny burr, or Happy Major, is unique among root-based detoxifiers because it can also help remove toxins from the blood. Unlike many other detoxifying roots, burdock can actually be eaten raw or cooked. It is not bitter but has a slightly sweet flavor that makes it a good addition to soups and stews. In the United States, it is easy to find wild burdock since it often grows like a weed. 

That being said, burdock looks similar to another very poisonous wild plant, namely belladonna or deadly nightshade, so great care should be taken when extracting burdock root from the wild. In addition, pregnant women should not consume burdock root, nor should those who are experiencing dehydration (burdock can act as a diuretic). 

So what are the “secret ingredients” that make burdock so good for the blood? They are key phytonutrients with chelation properties, i.e., the ability to remove heavy metals from the circulatory system. 

Cadmium exposure, for example, has increased in recent years and has been linked to oxidative stress, DNA damage, and increased risk of cancer, according to the U.S. National Institutes of Health. In a 2017 study, a 200 mg dose of Arctium lappa administered for five weeks significantly improved kidney function impaired by cadmium overexposure in a rat model. Benefits of burdock root for liver damage induced by lead toxicity were discovered in similar 2019 studies as well. 

Burdock’s benefits for blood circulation can also significantly improve other functions in the body. A 2008 German study found that burdock helped improve the visible signs of aging by drawing blood to the surface, enhancing detoxification and blood circulation in skin cells. In addition, studies have found that burdock can help lymphatic system flow and drainage. 

Common Roots and Tubers 

 5 | Turnips

Yes, turnips! This cousin of the Brussel sprout (it is also in the same family as broccoli, arugula, and kale) is not technically a root or tuber, although its form and growth habits lead many people to identify it as such. 

All parts of the turnip contain detoxifying agents. The long green tops are chock full of phytonutrients called glucosinolates, which have been shown to boost both Phase 1 and Phase 2 detoxification. Turnip greens are also rich in many nutrients, including vitamin A, vitamin K, vitamin C, copper, folate, manganese, and fiber. 

Remember, we mentioned that turnips were actually part of the same vegetable family as broccoli? That means that it is a cruciferous vegetable. All cruciferous veggies contain the phytonutrient powerhouse known as sulforaphane. Besides being a cancer-fighter (it can target cancer stem cells), sulforaphane also increases the production of certain enzymes that help eliminate toxins and boost liver function.

6 | Radishes

Radishes come in all kinds of shapes, sizes, and colors; there is at least one variety of radish that grows in every season of the year. Likewise, all radishes can benefit your health, albeit in slightly different ways. Radish contains many nutritious minerals and vitamins, especially potassium, selenium, and natural sulfur compounds. Because of these nutrients and others, radish can be extremely cleansing for the digestive system and major detoxification pathways. 

Some types of radish, however, have a deeper cleansing effect. Black radish has been used since antiquity to cleanse the blood, including for jaundice, because certain substances in it have a purging effect on bilirubin. Bilirubin is the “waste” product of red blood cell breakdown. 

Interestingly, a 2018 report published in the Journal of Food Medicine discovered that a substance called erucamide, which exists in the leaves of common red radishes (Raphanus sativus L.), may be neuroprotective against Alzheimer’s as well. 

7 | Sweet Potatoes

Sweet potatoes are common tubers that you probably don’t think twice about once you get them from your grocery bag to your kitchen cupboard. It may come as a surprise, then, that many health experts classify them as a “superfood.”  

What’s more, the majority of the protein in these tubers comes in the form of a substance called sporamin. Researchers have been connecting this substance to anti-cancer activities since the 1930s. Recent studies have determined how this protein substance is able to survive digestion and enter into the bloodstream. They have also reported a correlation between sporamin in sweet potatoes and reduced cancer activity in leukemia, cervical cancer, and tongue cancer. 

All this good stuff means that sweet potatoes can also be cleansing in many ways, especially for the digestive system and the brain. Purple sweet potatoes, in particular, are super high in flavonoids called anthocyanins, and this has a direct correlation to their status as a neuroprotectant and possibly as a detoxifier and support for the liver as well. 

What About “Tried and True” Healing Roots Like Garlic, Turmeric, and Ginger? 

The purpose of this article is to introduce you to some little-known or often-overlooked roots and tubers in order to give them the credit they are due as legitimate, healthy substances. So please give a big round of applause for the seven amazing roots and tubers listed above!

However, these are just the tip of the iceberg when it comes to all the earth-bound roots and tubers out there that share similar properties. Of course, how can we forget those tried-and-true detoxifying roots such as turmeric, ginger, and the mighty beet? A quick check on any of these three root veggies will produce literally thousands of studies confirming the dozens of health benefits associated with them. 

Other super-healing roots and tubers include carrots, dandelion, taro, astragalus, marshmallow, Mugwort, skullcap, and Jerusalem artichoke, just to name a few. 

What’s the Best Way to Consume Roots and Tubers for Health?

All of the above can come in supplement form, and many, such as burdock or ginseng, can be made into a tea.

Another way to consume healthy roots and tubers is to simply add them to the whole-food dishes you may already be making. Radishes are great chopped up in salads. Both turnip and radish tops can be added to a smoothie or juiced on their own. Turnip bulbs, sweet potatoes, and even burdock root can be added in chunks to soups, stews, and casseroles or as complements to oven-baked organic meat dishes. Simply surround the meat with the cut veggies in the pot or pan your meat is baking in or roast them on their own for a hearty vegetarian meal.

Another advantage of cooking with any of the roots and tubers mentioned above is that they often have a lower overall carb load than regular potatoes. Sweet potatoes, for example, contain as many carbohydrates as regular potatoes. However, because they have more fiber, their glycemic load is lower. Turnips, on the other hand, contain more sugar than sweet potatoes, but they have significantly fewer calories. 

Don’t Forget the Roots and Tubers

The main takeaway from all this is to not underestimate the power of certain roots and tubers for your health. Each one really is a little condensed package of nutrients and is full of detoxifying phytonutrients as well. 

Just like most of the really good things in life, satisfaction (in this case, health satisfaction) often comes in the humblest of packages. Just be sure to work with a professional in functional medicine, herbal medicine, and/or homeopathy to determine which roots and tubers will work best for you and your unique needs if you are healing from any condition. Following the guidance of a natural health professional is the best way to get the most out of any detoxification modality you may employ.

Editor’s Note: This article was initially published in 2023 and has been updated in 2026.