Healthy Info
| 100g (about 12 radishes) provides: | |||
|---|---|---|---|
| Per 100g | GDA* | ||
| Energy | 52 kJ / 12 kcal | 0% | |
| Protein | g | 0.7 | 2% |
| Carbohydrate Of which Sugar |
g | 1.9 1.9 |
1% 2% |
| Fat | g | 0.2 | 0% |
| Fibre | g | 0.9 | 4% |
| Sodium Equivalent as salt |
g | 0.01 0.03 |
0% 0% |
| *Recommended Daily Amount for average adult woman | |||
| Per 100g | GDA | ||
| Vitamin C | 21% | ||
| Folic Acid (Folate) | 19% | ||
| Potassium (K) | 12% | ||
| Vitamin B6 | 5% | ||
| Iron (fe) | 4% | ||
| Phosphorus (P) | 3% | ||
| Calcium (ca) | 2% | ||
| Zinc (Zn) | 2% | ||
| Magnesium (Mg) | 1% | ||
| Iodine (I) | 1% | ||
| Copper (Cu) | 1% | ||
Radishes are a flavoursome nutritious vegetable.
Not only are radishes low in calories, they also are also a source of vitamin C and folic acid. And you'll also find potassium, vitamin B6 and iron in these little round spicy capsules.
Read on to find out more about how the humble radish can help you maintain a healthy lifestyle...
Watching your weight?
Radishes can be your weight loss buddy when it comes to choosing a healthy snack. They are not only low in calories (1 radish = 1 calorie) and fat, but they are also low in cholesterol. Many weight reducing diets, especially faddy diets, can be low in fibre or fruit and veg. A handful of radishes in a sandwich bag by your desk at work can contribute to your daily dose of fibre and also help to curb those cravings. Just 8-10 radishes also make up one of your recommended five daily servings of fruit and vegetables (but remember, radishes can help slimming or weight control only as part of a calorie-controlled diet).
Glycaemic index (GI)
Radishes are a low GI food so they can help to stabilise your blood sugar levels, fill you up and provide you with slow release energy.
Low GI foods cause a slow and gradual rise in blood glucose level rather than the quick and sharp rises caused by high GI foods; these lower GI foods can help you lose weight and can help to keep blood glucose levels steady, especially important in diabetes.
Vitamin C
Radishes contain significant levels of vitamin C, essential for a healthy body. Vitamin C is an antioxidant which can protect the body from free radicals which may cause cancer; it’s also important for bone and muscles as well as your overall immune system.
Protect against spina bifida
Women require folic acid (a B vitamin) when they are planning a pregnancy and during the first 12 weeks of pregnancy. Folic acid is crucial to the development of a baby’s spinal cord, so a good intake of folate is important to prevent spinal cord defects such as spina bifida. As a source of folic acid, radishes can help boost its level in the diet.
Healthy digestion
Raw radishes are rich in a particular digestive enzyme called Diostase. So apart from the fact that you've already got fibre and fluid with other important minerals and vitamins, it seems these crunchy convenient vegetables can also help improve your digestive health. Larger radishes used in South Asian cooking, are too believed to help improve digestive and also respiratory problems.
Protect against cancer
Dark coloured fruits and vegetables can help to protect against some forms of cancer. Research from Ohio State University in 2007 suggests that grapes, radishes and other similarly coloured fruit and vegetables can be an effective treatment for colon cancer.
The magic ingredient appears to be an antioxidant called anthocyanins which seems to stop the growth of colon cancer cells whilst not affecting healthy cells. Radish extract has been shown to be particularly effective in reducing the spread of stomach and breast cancer cells.
Love Radish has enlisted the help of Azmina Govindji BSc (Hons) RD MBDA for our Health advice. Azmina is a consultant nutritionist and registered dietitian.
