Some white vegetables are white-fleshed potatoes, cauliflower, white onions, garlic, parsnips, mushrooms, turnips, white corn and kohlrabi, or turnip cabbage. While these white vegetables, as well as tan and brown veggies, are often excluded in the "eat a rainbow" diet, they contain substantial amounts of nutrients that many people could be lacking, such as magnesium, potassium and fiber.
White vegetables, such as onions, garlic and mushrooms, are high in phytochemicals, a number of disease-fighting compounds that naturally occur in plants. Onions and garlic both have anti-inflammatory properties that can help ease the discomfort of arthritis and fight diseases, such as cancer, diabetes and heart disease. Potatoes provide more fiber and potassium compared to other commonly consumed vegetables. They are also high in vitamin C, protein, amino acids and resistant starch. Other white vegetables, like the cauliflower, contain compounds that aid in strengthening the bones and stimulating the blood flow in the vessels, while portebello mushrooms are gluten-free, cholesterol-free, and low in calories and sodium but high in niacin, riboflavin, selenium and vitamin D.
The U.S. dietary guidelines encourage children and adults to consume at least one serving of an orange vegetable and one serving of a dark green veggie. White vegetables, such as the ones listed above, are often disregarded as veggies that lack nutritional value. Most researchers are also inclined toward green, leafy vegetables, and few substantial studies are dedicated to white veggies.