Radish Nutrition

Eaten raw and cooked, radishes are grown and consumed throughout the world. This herbaceous plant with crisp and peppery tasting roots from the mustard family is available in many varieties, namely, summer, spring and winter and seed pod varieties in an array of sizes, shapes and colors of red, pink, white, grey black, yellow, red globe and black. In India, whether it’s usage in salads or as “mooli ke parathe” which are chapatti or cooked wheat flour bread with radish as main ingredient is adored just like any other popular vegetable. Besides being loved, the health benefits of radish in a regular diet aren’t hidden in plain sight but are widely acknowledged, and not just in India. The further part will acquaint you with the nutritional value of radish, the health benefits it brings, how to select fresh radish and storage tips backed by some delicious popular recipes for you to enjoy.

The word radish originates from the Latin word “radix” that means “root”. And its biological name Raphanus in Greek translates to “quickly appearing”. Hence, the name radish and the biological name Raphanus Sativus. The history of radishes dates back to China to 700 BC, who gave them as a mark of goodwill to the Japanese where it became the most preferred vegetable. The pharaohs of ancient Egypt were the next to cultivate them and historical writings show that they were being used even before the Egyptian pyramids were raised up. Even the ancient Greece wasn’t left behind and they revered the value of it so much that replicas made of gold were being offered to God Apollo. It was introduced in England in 1500 AD and slowly spread around the rest of the world.

• Radish has a high content of an important vitamin, vitamin C, which works in the body to rebuild tissues, blood vessels, maintains healthy bones and teeth, increases the immunity of the body, and helps fight against various diseases. This vitamin is also known to have anti-oxidant properties and is reported to fight the cellular damage and reducing the risk of cancerous formations.

• Radish has excellent detoxifier properties, it is good for the liver, and is found to be extremely useful for jaundice patients as it helps remove bilirubin and also checks its production at the same time. Black radish and radish leaves are known to be very effective in the treatment of jaundice. Further, it checks the damage of red blood cells by increasing the supply of fresh oxygen in the blood.

• Radish is full of indigestible carbohydrates or roughage. This not only facilitates a healthy digestion, retains water, cures constipation and gives relief from piles, but also helps in weight loss as it doesn’t add many calories to your system and still satisfies your hunger by filling your stomach.

• Radish, being diuretic in nature, cures inflammation and burning sensation during urinating and helps a great deal in getting rid of any urinary disorders by cleaning the kidneys and urinary systems.

• Sodium is known to raise blood pressure above normal and components like potassium, calcium and manganese are known to lower it. Radish is high on potassium, low on sodium, and is also a good source of calcium and manganese, which means that regular consumption of radish helps in regulating blood pressure levels.

• Radish is an excellent food source for people suffering from breathing disorders, such as asthma or bronchitis, by relieving congestion from within the respiratory system.

• Along with vitamin C, radish offers folate, B vitamins, and vitamin K as well as essential minerals that include manganese, magnesium, calcium, iron, phosphorous, copper and zinc.

Weight: 116 g

Radish has about 16 calories per 100 gm of weight.

• When buying radish, go for ones that are sized small to medium and are firm to touch with a brightly colored smooth and unblemished skin.

• If you are picking up radishes with the greens attached, make sure that the leaves are not wilted or pale green/yellow in color but are fresh and green.

• Avoid buying radishes with black or brown spots on the surface and those appearing cracked.

• Do not buy oversized red radishes as they can be woody and pulpy.

• Before putting them in, cut the green tops off as they absorb the moisture from within the radish. Place the radishes in plastic bags and store in the refrigerator. This way, they can last for up to 5-7 days.

• Always check the radishes regularly to see if they’ve turned soft and based on it, either consume quickly or discard.

• A dampened tissue paper can be wrapped around the radishes to ensure that their flesh doesn’t dry out too much and they remain fresh during the storage period.

• You can also freeze radishes to keep good for a period of 6-8 months. But blanch them for 2-3 minutes prior to storing them.