Radishes aren’t exactly the most popular vegetables around, but they are one of the healthiest. Radishes are often used in the culinary world and add pungent, tangy ingredients to dishes.
Vegetables also contain a range of vitamins, minerals and nutrients that can positively affect your health.
There are several types of radishes: black radish, daikon radish, horseradish, melon radish and round radish. Radishes can be pickled, pickled, used in sandwiches, roasted as part of a vegetable mix, or added to casseroles for a piquant crunch. One of the most popular ways to eat radishes is to slice them and eat them in salads.
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nutritional value of radish
The reason why radishes taste so pungent and tangy is that they are rich in nutrients. Radish has excellent nutritional value as compared to other vegetables like bitter gourd and leafy greens which are rich in nutrients.
Radishes are also used in Ayurveda and Traditional Chinese Medicine to treat ailments such as sore throat, pitta disorders and inflammation.
Here’s a nutritional profile for 1 cup of raw, chopped radishes (116 grams).
- Calories – 19
- Protein – 0.8 g
- Carbohydrates – 4 grams
- Fiber – 1.9 grams
- Fat – 0.1g
Vitamins and Minerals in Radishes
Radish contains plenty of vitamins and minerals. These vitamins and minerals include:
Folate: Also known as a B vitamin, it synthesizes white/red blood cells in the bone marrow and is essential for the process of making DNA and RNA.
Potassium: This mineral regulates and balances body fluids. It also supports the electrical activity of the heart and the function of the entire nervous system.
vitamin C: Vitamin C is involved in many important functions in the body and can help build collagen and strengthen the walls of blood vessels.
Vitamin B6: A water-soluble vitamin, also known as pyridoxine, essential for many enzyme reactions in the body, primarily metabolism.
9 health benefits of radish
The nutritional profile of radishes is very diverse and offers a wide range of nutrients that can have a profound effect on health. From folate to sulfur compounds, radishes target many different aspects of the body and can positively contribute to a healthy system, inside and out.
Here are some of the top ways radishes can benefit your health:
1. Radish Prevents Cancer
Radishes contain glucosinolates, which are sulfur-containing compounds found in cruciferous vegetables.
These compounds protect your cells from genetic mutations that can lead to cancer. They may also help eliminate cells that have the potential to grow into cancer cells in the future.
2. Radish improves digestion
Eating enough fiber (25 grams for a woman and 30-38 grams for a man) every day can prevent constipation, acid reflux and digestive disorders such as irritable bowel syndrome. Radish contains a good amount of fiber at 1.9 grams per 116 grams of vegetables. Consuming radishes each day will provide you with the fiber you need to ensure a fully functioning digestive system.
A study has shown that consumption of radish leaves has a positive effect on digestion. Radishes may also help gastric ulcers by strengthening the stomach lining and protecting other tissues in the intestine.
3. Radish Helps Fight Fungus
Candida albicans is one of the most common fungi found in the human body. It is also one of the hardest to fight. overgrowth of Candida albicans Vaginal infection and mouth infection may occur. Radishes contain an antifungal compound, RsAFP2, which has been shown to be effective against strains of Candida bacteria.
4. Radish Prevents Diabetes
If you have prediabetes or blood sugar problems, consuming radishes can help control blood sugar and prevent type 2 diabetes.
This vegetable has anti-diabetic properties that may enhance immune system function, improve glucose uptake and lower blood sugar.
One study showed that radish directly improves insulin response and glucose metabolism.
Adiponectin is a hormone involved in lowering the level of glucose in the blood. Radishes contain compounds that regulate adiponectin and other hormones that play a role in regulating glucose homeostasis.
5. Radish Improves Skin
Radish is not only highly hydrating, but the vegetable also contains high levels of vitamin C, a vitamin known to be very beneficial for the skin. Vitamin C improves skin elasticity by helping to form collagen, a nutrient that forms the structure of skin, bones and other connective tissue.
Plus, it fights free radicals and promotes UV protection for the skin. The folate present in radishes reduces oxidative damage and vitamin B6 can reduce stress which prevents breakouts and premature aging.
6. Very Hydrating
Staying hydrated is important for keeping your body functioning optimally. Lack of hydration can lead to poor skin appearance, headaches, frequent illness and a lack of sugar. Radish has a very high water content, 93.5 grams per 100 grams! This is roughly equivalent to one cucumber which is 95.2 grams per 100 grams.
Including radishes in your daily diet along with drinking the recommended amount of water per day will ensure that you are getting the required hydration.
7. Radishes Support Heart Health
Anthocyanins are a type of flavonoid that has antioxidant effects that may be particularly helpful in supporting heart health.
Radishes contain anthocyanins, which give round radishes their red color. Foods rich in anthocyanins, such as radishes, have been linked to a lower risk of heart disease. These foods also have an effect on cholesterol levels, triglyceride levels and blood pressure.
8. Radish Lowers Blood Pressure
Potassium has properties that can balance fluids in the body. Potassium has a very positive effect on blood pressure and can effectively bring down blood pressure to normal levels through kidney function.
Radishes contain high levels of potassium and may help balance blood pressure for people with high blood pressure. In addition, radishes can strengthen the walls of blood vessels through the synthesis of collagen and reduce the risk of atherosclerosis.
9. Radish Boosts Immune Function
The vitamin C in radishes may improve skin, but it is also an important nutrient for supporting the immune system and for tissue growth and repair.
Vitamin C is a powerful antioxidant that can help ward off illnesses like the flu or the common cold. It can also prevent serious diseases like heart disease and some types of cancer.
Radish for weight loss and Indian recipes
Radishes are high in water and fiber and low in fat and calories. Naturally, radish is the perfect food for weight loss. Radishes are very low in calories and contain 19 calories for every 1 cup. Including a bowl of radish in your diet can reduce the total calories and help in weight loss.
Radishes contain 1.9 grams of fiber in every 1 cup and can be beneficial in your weight loss diet.
The glycemic index of a food indicates how it affects blood sugar levels. The lower the index number, the slower the digestion of food and the slower the rise in blood sugar levels. Eating high glycemic foods can cause the body to store more fat.
Radish has a very low glycemic index, which means it will have little effect on blood sugar levels and aid in weight loss. Radishes may not be known as a popular food staple, but there are many different types of radishes that can be delicious when prepared properly. Here are some dishes featuring radishes:
Radish / Radish Stir Fry
This dish is a South Indian curry in which Radish Radish is used. Radish Radish is quite large and is also known as “daikon” radish. They have a crisp texture and mild flavor and can be eaten cooked or raw.
- 2 radishes, peeled and chopped
- tsp turmeric powder
- 2 tsp red chili powder
- 1 tsp coriander powder
- salt to taste
- 1 tbsp sesame oil
- 1 tsp chana dal
- 1 tsp black urad dal
- 1 tsp cumin
- 1 sprig curry leaves
- Heat a pan on low flame and add sesame oil to it. When hot, add chana dal, black urad dal, cumin and curry leaves.
- Cook till the cumin starts crackling.
- After this add turmeric powder, chili powder, coriander powder and salt.
- Add the radishes and cook for a minute or two. Add cup water and cover. Cook till the radish is soft.
- Keep stirring every 3-4 minutes.
- After the radishes are soft, cook on high heat for 30-40 seconds or until most of the water has evaporated.
- Serve with steamed rice with rasam or sambar.
Radish greens (braised radish leaves)
Radish leaves are used in this dish. Radish leaves are as healthy as any other green leafy vegetable and taste like arugula peppery.
- 2 cups Radish leaves , washed and chopped
- 1 clove garlic
- cup red onion
- cup tomatoes
- tsp fresh ginger root, grated
- 1 medium green chili
- 1 tsp cooking oil
- salt to taste
- tsp roasted cumin powder
- 1 tsp garam masala powder
- cup coconut milk
- Heat a pan on medium heat and add onion, garlic, green chillies and ginger. Fry the onion till golden brown.
- Add tomatoes and cook till tomatoes are soft.
- Blend the radish leaves and tomato mixture in a blender until smooth. Pour the green mixture back into the pan and bring to a boil.
- Add salt, cumin powder, garam masala powder and mix well. Cook for about 5 minutes.
- Add coconut milk and cook for another 3-5 minutes.
- Serve with roti or rice or as a side dish.
Radishes are not typically a dietary staple, although they do have an impressive nutritional profile. The vegetable contains nutrients such as potassium, vitamin C, folate and several antioxidants that contribute positively to a healthy body.
Radishes contain compounds and nutrients that have been shown to be helpful for conditions such as fungal infections, diabetes, high blood pressure, heart disease, digestive disorders and some types of cancer.
In addition, radishes are low in calories and fat and high in water content and fiber. Because of this, they are especially effective when included in a weight loss diet.
Radishes impart a unique tangy, tangy flavor that can be added to a wide variety of dishes from curries, salads to pickled sandwiches! Radishes may not be your usual vegetable, but the benefits speak for themselves, so do give it a try!