Radishes are a type of root vegetable that has a skin of red, purple or white and a crisp white interior. Related to mustard, radishes may have a peppery bite or may have a mild flavor, depending on the variety. Raw radishes can be sliced and eaten as a snack or tossed into a salad. Radishes can also be cooked in other dishes or braised as a side dish.
Basic Nutrition
A half-cup of sliced, raw radishes, approximately 58 g, has 9 calories. This serving of radishes contains 2 g of carbohydrates, 1 g of which is fiber. There is no protein in a half-cup serving of radishes and only 23 mg of salt. The fat content of a half-cup of radishes is under 1 g, with 18 mg of omega-3 fatty acids and 9.9 mg of omega-6 fatty acids. Radishes are a cholesterol-free food. There is 55.3 g of water in a half-cup of radishes.
Micronutrients
Radishes contain 8.6 mg of vitamin C in a half-cup serving, about 14 percent of the recommended daily intake. Other vitamins supplied by radishes include vitamins A, C and K, niacin, folate, pantothenic acid and choline. Radishes also provide the minerals magnesium, calcium, phosphorus, iron,potassium, zinc, selenium and fluoride.
Phytochemicals
Radishes contain 2 mcg of beta-carotene and 6 mcg of lutein and zeaxanthin. These carotenoids contribute to eye health and may help to prevent cancer. Radishes also contain phytosterols, which may contribute to heart health and prevent cardiovascular disease. Radishes also supply glucosinolates, phytochemical compounds that have anti-microbial and anti-inflammatory activity.
Health Benefits
The vitamin C content of radishes may help to protect against asthma and act as an antioxidant in the body, destroying free radicals before they can harm cells. Together with beta-carotene, vitamin C also helps to lower homocysteine levels in the body. High homocysteine damages the walls of blood vessels, making it a contributor to cardiovascular disease.
Glycemic Index
Radishes are considered a low-glycemic food, with an index between 15 to 50, according to World's Healthiest Foods. This indicates that radishes do not significantly raise blood sugar, so they should be a healthy food choice for diabetics or others concerned about blood glucose levels. Some of this effect is likely due to the fiber content of radishes, since fiber helps to keep blood sugar low.
Considerations
As a low-calorie, low-fat food, radishes are a good choice for dieters attempting to lose weight. Radishes can also be used by anyone as one of the five or more recommended daily vegetable and fruit servings.
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