Healthy Info
We’ve teamed up with expert nutritionist and TV personality, Lowri Turner this year to develop some tasty salad recipes and 
she’s also given us the low down on why radishes are so good for you:
A handful of radishes contains just 5 calories, making them a great healthy snack whether you are dieting or just counting the calories. Radishes can also help dieters reduce portion sizes thanks to the crunch factor. It takes between 10 and 30 minutes for the brain to register the 'I'm full' signal from our stomachs so foods that need chewing, like radishes, slow down eating; this gives our bodies time to communicate the 'stop eating' message, meaning we may eat less and in turn lose weight. In addition, radishes have a lovely peppery flavour, so are ideal as a snack on their own, or with a low fat dip like tomato salsa or a tzatziki made with zero % fat yoghurt if you want to keep calories to a minimum.
Radishes are not only 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 healthy little round capsules. But that’s not all, for more reasons to love radishes, read on…
They are a great source of water
Lowri says: Keeping hydrated is really important for good health. Every chemical reaction in our body requires water: it helps regulate body temperature; protects and cushions vital organs; is essential for excretion and making energy from food; it also makes up a large percentage of our vital organs - the brain, for example, is 75% water. For this reason, people are often told to drink 8 glasses of water a day. However, one of the best sources of water is the food we eat. This is because water is absorbed more slowly from food than when you drink a glass of water, so you are more likely to stay hydrated for longer. Radishes have one of the highest water contents of any fruit or vegetable (95%), so including them, either raw or cooked, in your daily diet is a really easy way to boost health.
| 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% | ||
They are low 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. This is because 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. As a result, low GI foods can help you lose weight and help to keep blood glucose levels steady, which is especially important in diabetes.
They can be your weight loss buddy
Many weight reducing diets, especially faddy diets, can be low in fibre or fruit and veg. A handful of radishes by your desk at work can contribute to your daily dose of fibre and 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).
They are a zero heroes
If you follow the Weight Watchers plan, the good news is radishes are a zero ProPoints value food, meaning you can eat them until you feel satisfied. Remember though that portion control is an essential part of healthy weight loss and this points value is for plain vegetables so if you add butter or dips, you need to account for that.
They are good for your skin
Radishes are full of vitamins and minerals including Vitamin C making them a beauty conscious girl’s best friend - if it's gorgeous skin and a healthy body you're after, get these pink beauties thrown into your beauty food regime quick sharp.
They help with 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 rolled in, these crunchy vegetables can also help improve your digestive health.
They contain antioxidants
Radishes contain significant levels of the antioxidant vitamin C, which can protect the body from free radicals that may cause cancer; it's also important for bone and muscles as well as your overall immune system.
They can 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.
They can help 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 radishes, grapes 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.
