From the Latin word "radix," meaning root, radishes are the root of a plant in the mustard family. Its family members include radishes ranging in color from white to red, to purple to black and ranging in length from 1/2-inch bulb-shaped roots to the 1 1/2-foot, carrot-like Daikon radish. While they are small, radishes contain powerful health benefits. Slice them into salads or dice them with peaches, red onions and tomatoes for a refreshing salsa.
Nutrition
Seven radishes, or approximately 3 oz., contain 10 calories, with no fat or protein. They provide 2 percent of your daily recommended value for sodium, with 55 mg; 5 percent of the DV for potassium, with 190 g; 4 percent of DV for fiber with1 g; 4 percent of DV for vitamin A; 30 percent DV for Vitamin C; 2 percent DV for calcium; 2 percent DV for iron; and 2 g of sugar.
Micronutrients
Like all fruits and vegetables, radishes contain small amounts of micronutrients that are important in decreasing your risk for serious diseases such as cancer and heart disease, according to a 2004 study in "The American Journal of Clinical Nutrition" by Claudine Manach and others. The researchers note that radishes contain the micronutrient anthocyanin, which is also found in many fruits as well as red wine and some cereals.
Cooking
Manach and her fellow researchers found that peeling and cooking fruits and vegetables decreases the amounts of micronutrients available. For instance, onions lose up to 30 percent of one nutrient from frying and 65 percent of that nutrient from microwaving. Luckily, most recipes for radishes call for raw radishes, used as appetizers and in salads.
Radish Leaves
According to EveryNutrient.com, radish leaves provide six times the amount of vitamin C as the radish itself and a high amount of calcium. Use a small amount of radish leaves in green salads, soups and cold rice or bulgur salads.
Radish Sprouts
Radish sprouts provide an attractive garnish for appetizers and a peppery addition to salads, but they may be unsafe for pregnant women. MayoClinic.com advises pregnant women to avoid all raw sprouts, including radish sprouts. The sprouts may be a source of bacteria that you may not be able to completely wash away.
References
- "The Deluxe Food Lover's Companion"; Sharon Tyler Herbst and Ron Herbst; 2009
- "American Institute for Cancer Research Newsletter"; Light and Bright Spring Meals; Spring 2011
- U.S. Food and Drug Administration; Vegetables -- Nutrition Facts; May 2009
- "The American Journal of Clinical Nutrition"; Polyphenols: Food Sources and Bioavailability; Claudine Manach, et al; May 2004
- EveryNutrient.com: Radishes
- MayoClinic.com; Pregnancy Nutrition: Foods to Avoid During Pregnancy; May 2009
