Radish (Raphanus sativus) is a vegetable that belongs to the Brassicaceae (cruciferous) family, which includes broccoli, cabbage, cauliflower, and kale. Radishes, originally from Asia, are good for you and may offer some benefits. These vegetables, for example, are a source of disease-fighting antioxidants and help lower blood glucose (sugar).
There are many ways to enjoy this crisp, refreshing vegetable and several reasons to eat it often. You can roast, grill, or sauté radish slices to dip into tahini or add them raw to salads and sandwiches. Read on to learn about the possible health benefits and nutrition of radishes.
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There are several types of radishes, which vary in color, size, and shape. Some of the most common types of radishes include:
- Black: This radish has black skin, white flesh, and a strong flavor. A study published in 2020 found that black radishes might have anti-inflammatory properties in mice. More research is needed to know if the same effects occur in humans.
- Daikon: These large radishes can be spherical, oblong, or cylindrical and have white, pink, or purple flesh. Daikon radishes are rich in folate and magnesium.
- Green: This cylindrical radish has a distinct green color and fresh flavor.
- Oilseed: The seeds of this radish are a source of biodiesel. You may eat the leaves as mustard greens.
- Red: You'll commonly see this radish at the grocery store. Red radishes are round and have red skin and white flesh.
1. A Source of Antioxidants
Research has found that radishes provide several types of antioxidants. Antioxidants help reduce inflammation and protect cells against damage to fend off premature aging and disease.
Antioxidants are found in the vegetable's edible root and in the sprouts, seeds, and leaves. These natural compounds may help protect against certain cancers, including cervical, breast, prostate, colon, liver, and lung cancer.
Radishes are a member of the superfood cruciferous vegetable family, which includes cabbage and mustard. These vegetables contain natural sulfur-containing substances. Research has found that these compounds reduce inflammation, protect cells against cancer-causing agents, and interfere with the growth of cancer cells.
The compounds in radishes have also demonstrated antibacterial activity. Some evidence suggests that these compounds protect against the bacterium Helicobacter pylori, which may cause ulcers and stomach cancer.
3. Have Few Calories
You must burn more calories than you take in to lose weight. One way to cut back on calories is to opt for healthy snacks. One cup of raw radishes has fewer than 20 calories and just 3.91 grams (g) of net carbs, with 1.84 g of fiber.
Research has shown that eating five cups of fruits and vegetables per day is optimal for maintaining proper nutrition. Enjoy radishes as a low-calorie, nutrient-rich snack to help lose or maintain weight.
A study published in 2018 projected the number of adults in the U.S. diagnosed with diabetes to nearly triple by 2060. Eating more radishes will not negate the risk alone, but there may be a beneficial relationship between the vegetable and the disease.
Research has found that radishes help enhance the body's antioxidant defense mechanism and positively impact changes in blood glucose (sugar) levels. Radishes also reduce glucose absorption in the gut and promote glucose uptake, which helps lower blood sugar levels.
Nutrition of Radishes
One cup of raw radishes provides the following nutrients:
- Calories: 18.4
- Fat: 0.115 g
- Sodium: 44.8 milligrams (mg)
- Carbohydrates: 3.91 g
- Fiber: 1.84 g
- Added sugars: 0 g
- Protein: 0.782 g
Radishes are also a rich source of magnesium, potassium, and vitamin C. Magnesium is essential for several bodily functions, including nerve and muscle function. Potassium aids in bone, heart, and muscle health. Vitamin C is an antioxidant that aids in wound healing and protects your cells against damage.
It's generally safe to eat radishes. You'll want to enjoy them in moderation, however, to prevent dips in blood sugar. Signs of hypoglycemia (low blood sugar) include blurry vision, headache, and hunger.
Remember to slowly add radishes, which have nearly 2 g of fiber per cup, to your diet. Eating too much fiber may cause bloating and gas in some people.
Tips for Consuming Radishes
You might think a salad is the only way to enjoy radishes, but you can eat traditional red and daikon radishes raw or cooked. Here are a few ways to enjoy radishes:
- Add radishes to sandwiches, grain bowls, tacos, or hot dishes like stir-fries and soups.
- Braise or sauté the greens or add them raw to salads or pesto.
- Dip fresh radishes into seasoned tahini, guacamole, bean dip, olive tapenade, or cashew cheese sauce.
- Enjoy pickled or fermented radishes.
- Place raw slices over toast covered with mashed avocado or hummus.
- Roast, grill, or sauté radishes with olive oil and garlic.
Radishes grow easily and quickly, so you can plant them in your backyard or in a pot. Look for firm radishes with bright green, perky tops when buying them at your local farmer's market or grocery store.
Radishes are stored longer in the fridge if you remove the greens, but you can also eat the greens. Some evidence suggests that greens may protect against obesity.
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Radish is a cruciferous vegetable that may offer some health benefits. Radishes can help lower blood sugar levels and are a source of antioxidants that might help protect against cancer and prevent inflammation. Radishes are also a rich source of magnesium, potassium, and vitamin C.
Several varieties of radishes come in different colors, shapes, and sizes. You can enjoy radishes cooked or raw in salads, sandwiches, tacos, and more.
