Health Benefits of Radishes
The humble radish is a crunchy, peppery member of the cruciferous family (alongside broccoli and cabbage). It provides vitamin C, folate, potassium and fibre, plus plant compounds called glucosinolates, which break down into isothiocyanates when you chew, and the red skins contain antioxidant anthocyanins.
Wellness
This cruciferous veggie is an often overlooked treasure. Here is what it brings to a balanced diet:
Plant compounds Isothiocyanates and anthocyanins have antioxidant and anti-inflammatory effects, and diets rich in cruciferous vegetables are linked with a lower risk of some cancers. That research looks at overall eating patterns, so enjoy radishes as one of many vegetables.
Digestive health Radishes provide fibre and lots of water, which help keep digestion regular.
Blood sugar Radishes are very low in carbohydrate, making them a crunchy, diabetes-friendly snack.
Heart health Radishes provide potassium and are naturally fat-free, supporting healthy blood pressure as part of a balanced diet.
Immune health A cup of sliced radishes provides around a third of an adult’s daily vitamin C needs, which supports normal immune function.
Pregnancy Radishes provide some folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
Hydration At around 95% water, radishes are among the most hydrating vegetables you can eat.
Beauty
Antioxidant properties Vitamin C helps your body make collagen for firm, elastic skin, and good hydration shows in radiant skin.
Weight management
Radishes have only around 80 kJ (19 calories) per cup. They are crunchy, filling and full of water and fibre, making them a perfect snack or salad addition.
Cooking with radishes
Radishes add zingy, peppery crunch to salads, summer slaws or gourmet sandwiches. If it is a warm dish you crave, braised radishes make a splendidly unique and tasty appetizer, side dish or main meal.
The leaves are also edible and delicious when made into a leek, radish leaf almond and rice soup….. divine. Top with yoghurt cheese and slithered fresh radishes.
Serve as a hot vegetable with a twist. Buy two bunches of radishes, trim off the top parts, place them in a large heavy based saucepan and just barely cover them with water.
Add 60 gm of butter, 40 gm of rapadura sugar, a pinch of sea salt and freshly ground black pepper and bring to a rollicking boil.
Turn down heat to medium-low and let simmer until all of the liquid has reduced into a glaze. This usually takes about 10-14 minutes. Serve immediately
“Radishes grow just about anywhere. People think, ‘Oh it’s just a radish.’ But radishes are delicious, and people don’t think of cooking them.” ~Emeril Lagasse
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
