White, carrot-shaped root with sweet, earthy, anise-adjacent flavor. One cup cooked provides 23% DV folate (higher than most vegetables), 25% DV vitamin C, 17% DV vitamin K, 15% DV potassium, 7g fiber, and polyacetylenes (falcarinol, falcarindiol) — compounds with documented anti-cancer activity also present in carrots.
Available at most grocery stores year-round. Affordable.
The folate density at 23% DV makes parsnip the highest folate root vegetable — more than carrots (5% DV), potatoes (5% DV), or turnips (7% DV). Combined with cowpea (24% DV) and lentils (90% DV), parsnip contributes to the folate coverage critical for neural tube defect prevention and homocysteine reduction. Polyacetylenes (falcarinol and falcarindiol) are the same anti-cancer compounds documented in carrots and celery — with documented activity against colorectal cancer cell lines. Falcarinol reduced the number of colorectal tumors in rats by one-third in a 2005 study.
Roast: cube, toss with olive oil + honey + thyme, roast 425°F 25-30 min until caramelized. Mash: boil and mash with butter. In soups and stews (adds sweetness and body). Raw: shred into salads. Pairs with apple, pear, walnuts, and warming spices.
Free, no account needed to ask.