HomeHealthRadish: properties, nutritional information and recipe
Radish: properties, nutritional information and recipe
July 26, 2021
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Radishes stand out for their low caloric intake and their content of nutrients that benefit health. We tell you more about its properties. Continue reading!
Last update: July 26, 2021
Radish is a vegetable that is grown for its edible root. Its scientific name is Raphanus sativus L, and is a family of cabbage, watercress, turnip and cauliflower. It is native to Eurasia and the eastern Mediterranean, and has a long history of cultivation. The Egyptians and Babylonians consumed it more than 4000 years ago.
There is a wide variety of radishes in terms of shape, color, size and form of cultivation. The most common is red on the outside and white on the inside. There are also pink, purple, gray and yellow. It is a very special root, with a crunchy texture and spicy flavor. Did you know that, in addition to its attractive taste and color, it has some health-enhancing properties? We invite you to discover them!
Professor Salvador González highlights that, due to the beneficial properties of radishes, the World Health Organization recommends its consumption. In addition, they are a healthy option for many recipes, since they are nutritious and contain very few calories.
Radish contains a good amount of vitamin C. A review of the journal Nutrients reported that this vitamin participates in the body's defense mechanism, since it activates neutrophils, monocytes, lymphocytes and killer cells.
In addition to being considered one of the 3 vitamins that strengthen the immune system, It also stands out for regulating metabolism, reducing oxidative damage, and helping collagen synthesis.
Liver and gallbladder
A work carried out in mice associated the consumption of radish juice with the destruction of stones formed in the gallbladder. White radish enzyme extract may also protect against hepatotoxicity.
According to Marcel Guedj's manual, the presence of enzymes in radish It can help regulate the production and flow of bile, liver acids, and enzymes.
Anthocyanins are the pigments that give radish its red color. Magazine Advances in Nutrition suggests that they also reduce the incidence of cardiovascular disease.
Other studies show that these pigments increase blood flow, regulate blood pressure and relax blood vessels. In addition, its content of vitamin C and folic acid helps protect heart health.
Radish contains antioxidants that maintain the integrity and health of the skin. As revealed by the National Institute of Health, vitamin C facilitates the synthesis of collagen, a protein that participates in its good appearance. In the same way, the water content and B complex help to nourish, regenerate and hydrate the different skin layers.
Low calorie diets
Radishes can become an excellent option as an ingredient for weight loss. Its low content of carbohydrates and fat lead to its low caloric intake. Instead, they are abundant in water and fiber, which make you full for longer.
Radish is known for the presence of sulfur substances with antioxidant action, responsible for its diuretic effect. Due to these properties, its juice acts as a stimulant for the elimination of waste in the kidneys. Incidentally, it contributes to the breakdown of kidney stones.
Magazine Phytotherapy Researchhighlights the use of black radish to treat kidney stones. Its glucosinolates even become antioxidants that prevent the formation of other stones, such as those formed by cholesterol in the gallbladder.
On the other hand, some experts have reported that its low potassium and phosphorous content allow it to support the treatment of urinary tract disorders. Still, more evidence is needed.
One review suggests that the juice of this vegetable has decongestant effects. In this way, it reduces irritation and excess mucus in the throat and paranasal sinuses. It is believed that also acts as a supplement against the symptoms of respiratory infections, asthma and allergies.
A publication in the magazine Nutrients comments that radishes have antidiabetic potential. They have a very low glycemic index, so they are included in the diet plan to treat diabetes.
On the other hand, a study in vitro has found that the water-soluble extract of radish could contain substances of the polyphenol type, with actions similar to insulin.
Hence, its possible hypoglycemic effect in the treatment of type 2 diabetes. In any case, clinical trials are still insufficient. Further studies are recommended to corroborate these effects in diabetic patients.
Anti-inflammatory and anti-tumor
A group of specialists found that radish seeds act as an anti-tumor and anti-inflammatory agent. Specifically, they determined that antioxidants and isothiocyanate compounds have the ability to kill cancer cellsas they alter their genetic pathways to cause cell death. Studies must be done in vivo and in humans to confirm these results.
Radish Nutritional Information
According to the nutritional table, radishes contain 95% water. Therefore, they have a low energy intake. Among the remaining 5% of nutritional substances, the fiber value stands out with 1.6%. This helps the digestive process and the control of constipation.
For its part, vitamin C covers 25% of the recommended value for an average adult, with a content of 15 milligrams per 100 grams of food. To preserve its antioxidant effect, it is recommended to consume it raw, since heat destroys it.
As for minerals, it provides potassium and iodine. Potassium allows to generate the nervous impulse and a normal muscular activity. Iodine maintains the functioning of the thyroid, intervenes in growth and regulates metabolism.
According to some authors, radish is contraindicated especially for its antithyroid action. All its varieties, like the vegetables belonging to the cruciferous family, contain glucosinolates that induce goiter. This condition consists of an enlarged thyroid due to iodine deficiency.
The problem with this food is that, when it is cut or chewed, glucosinolates are transformed into other compounds, such as nitrites and thiocyanates, which interfere with the normal functioning of the thyroid gland.
This root is also contraindicated in people with gastritis or gastroduodenal ulcers., since its excessive consumption produces irritation of the stomach lining.
Allergic people should omit it from the diet. Radish contains diallyl sulfide, which is an irritant to many people. The allergic picture can produce asthma, contact dermatitis, rhinitis and anaphylactic shock.
Healthy recipe: radish pico de gallo
There are many ways to incorporate this food into your regular diet. Here is an easy recipe to prepare, ideal for the fillings of tacos, burritos, tostadas, flutes, among others.
1/2 cup of radishes cut in julienne (100 g).
1/4 cup onion head, finely chopped (25 g).
1/4 cup of finely chopped coriander (25 g).
2 teaspoons of lime juice (15 ml).
1 pinch of salt.
2 teaspoons of jalapeño pepper, finely chopped (2 g).
2 teaspoons of olive oil (5 ml).
Step by Step
Place the radishes and the rest of the vegetables in a bowl.
Add the freshly squeezed lemon juice and salt.
Stir all the vegetables with a wooden spoon, while adding the olive oil little by little.
Take it to the fridge and keep it cold until serving. You can fill your tacos or serve it as an accompaniment to the dishes of your choice. Have a nice profit!
What should you remember about radish?
Radish is a very interesting root because, unlike others, it stores few carbohydrates and it concentrates many sulfur compounds and antioxidants with different health benefits.
To take better advantage of it, you can consume it raw in salads, or in sandwiches, grilled, in cold creams or pickles. Go ahead and include it in your regular diet!