They look pretty, they’re healthful, and add a kick to your palate. Bitter pungency – that’s because they’re a cruciferous vegetable, simply one more reason to eat them. One cup of raw radishes has fewer than 20 calories, just four grams of carbohydrates, two of which are fiber, and provides about 30% of the daily value for immune-supporting vitamin C and small amounts of B vitamins, potassium, calcium, iron, and magnesium. And they’re packed with antioxidants. With that red/purple color, radishes can be rich in anthocyanins that are cardio-protective. Radish sprouts are a concentrated source of sulforaphane and offer quercetin, zeaxanthin, lutein, beta-carotene and other antioxidants. Seeking to increase your calcium and beta-carotene content? Eat radish leaves. Yes, the greens of the radishes are loaded with nutrient perks too.
Radishes have a detoxifying effect that helps to cleanse our liver and stomach. They help to regulate bile production and safeguard our gallbladder and liver. The black radish and its leaves have been used to rid the body of excess bilirubin, helping to treat jaundice.
Research suggests that radishes are helpful in managing blood glucose and hence associated with a lower risk of type 2 diabetes. Radishes reduce glucose absorption in the intestinal tract and promote glucose uptake, which lowers blood sugar levels.
Due to their potassium, these root vegetables are helpful to regulate blood pressure as well as nerve and muscle function. Additionally, they have diuretic properties, which helps to prevent water retention.
Let’s go back to sulforaphane though, this is an important compound to discuss – sulforaphane is a type of isothiocyanate. Isothiocyanates – especially sulforaphane – induce phase II antioxidant enzymes, which may help reduce damage from free radicals. These isothiocyanates exhibit chemoprotective effects in vitro and in vivo, meaning test tube and animal studies, respectively. Preclinical data suggests that radish extracts inhibit the proliferation of liver, breast, colon, and other cancers. Additionally, radish extract may also enhance the synthesis of adiponectin, which functions to improve insulin sensitivity and increase fatty acid oxidation. The most potent? Combine broccoli and radish sprouts together for essentially a twofold sulforaphane content!!
How to reap the greatest potential benefits of these compounds? Slice, chop, grate, freeze, or chew radishes – this action triggers an enzymatic reaction using myrosinase to produce sulforaphane.
Enjoy the various types of radishes – white, red, black as well as radish microgreens and radish leaves.
How to prepare these spicy veggies?
You can eat them raw or cooked; add to salads, stir fries, bowls, and tacos. Roast radishes for a slightly subdued pungent kick. Or, interested in a lower calorie potato salad, cook and cool radishes and use in place of the potatoes. Pickle or ferment radishes and add as a garnish or tasty side. Sauté radish greens or use to create a unique pesto. Sprout the radish seeds.
Hope your summer is going well!
In Health,
Natalie