Here’s Why You Need to Add Radishes to Your Diet
In a world where "superfoods" seem to be all the rage, the radish is a humble cruciferous vegetable that hasn't been receiving as much attention. Although it may not be your top choice when you go to the produce section, it is worth considering due to its various health benefits. It deserves a place in your shopping cart and, ultimately, on your plate.
Excellent source of vitamin C
Did you know half a cup of radishes can provide about 14% of your recommended daily vitamin C intake? This makes radishes an excellent source of vitamin C, a powerful antioxidant that can benefit your health in numerous ways.
Apart from boosting your immunity, vitamin C has been found to prevent cell damage and stimulate collagen production in laboratory studies. This can help maintain healthy skin and blood vessels.
Chockful of micronutrients
Radishes are rich in antioxidants, vitamins (C, K, B6, folate), beta carotene, and minerals (potassium, magnesium, iron, phosphorus, zinc, and selenium).
Filled with gut-friendly fiber
Did you know a cup of sliced radishes contains almost two grams of fiber? The US Department of Agriculture (USDA) confirms that radishes have both soluble and insoluble fiber, which are beneficial for digestion. Soluble fiber aids in slowing down digestion, which can help alleviate diarrhea, bloating, and stomach cramps. On the other hand, insoluble fiber speeds up digestion, making it helpful in treating constipation.
Source of isothiocyanates
Radish root—like cauliflower and cabbage—contains isothiocyanates, beneficial plant chemicals with anti-cancer and gut-protecting properties.
Antifungal properties
Did you know that radishes contain a substance called RsAFP2 that can help inhibit the growth of certain types of yeast, like Candida albicans? This can be especially helpful since candida overgrowth can lead to unpleasant symptoms like yeast infections, digestive problems, and fatigue. So, adding radishes to your diet could be a natural way to reduce your risk of these conditions.
Protects against ulcers
Radishes retain their protective properties for the digestive system even when juiced. Through a study conducted in 2011, researchers discovered that consuming radish juice may prevent gastric ulcers by strengthening the mucosal barrier and safeguarding gastric tissue. While the study was conducted on rats, the findings support using radishes in folk medicine for treating ulcers.
It is highly satisfying to eat
It's a well-known fact that we all love the satisfying food crunch. Interestingly, there is scientific evidence behind this. Fresh fruits and vegetables tend to make more noise when eaten and have a higher nutrient value than older produce.
Eating crunchy foods can also improve your mindfulness during meals, decrease stress levels, and increase feelings of reward. Adding some crisp and crunch to your meals can enhance your overall eating experience. This is especially true when your chosen foods are packed with additional nutrients.
Tips to get more radishes in your diet
Including a new food type in your diet can be challenging. To help you get more of the benefits of radishes, here are some ways you can try:
1. Cutting and tossing them into your meals: Add some radishes to your tacos, wraps, and sandwiches. You can also slice them up and add them to any salad for a peppery contrast. Eating them with some hummus, ranch, or another dip of your choice is also an option.
2. Roasting them: Roasting radishes will make them sweet to eat. You can add them to your roasted vegetables.
3. Fermenting them: Korean and Japanese cuisines are well-known for using fermented radishes.
How are you planning to add radishes to your diet?
