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Radishes

Look for firm, compact radishes with fresh, bright-green leaves.

The radish is actually the root of a plant related to mustard (the name radish comes from the Latin radix, meaning root). Its flavor varies from mild to peppery and pungent, depending on the variety.

Varieties

Radishes come in a number of varieties, ranging in color from red to purple to white, and in shape from small and round to long and oval. The most common radish is the oval, red-skinned variety, about the size of a cherry tomato. Daikon, a long, white, cylindrical variety that may weigh a pound (450g) or more, is used primarily in Indian and Japanese cooking.

Buying and storing tips

Radishes can be found in the produce section of most health food stores and supermarkets; daikon is found in specialty markets. They can be found both trimmed and with their greens still attached. Buy firm, compact radishes (softer ones indicate a pithy interior). If the leaves are still attached, they should be fresh and bright green. Discard the leaves, place radish roots in a plastic bag and store in the refrigerator for up to a week.

Availability

Radishes are available all year long, and are at their peak from June through September.

Preparation, uses, and tips

Wash and trim radishes just before using, being careful to remove any sand, and soak them in ice water for an hour or two to increase their crispness. Use sliced raw red radishes in salads, or braise sliced daikon in a little sesame oil and serve hot.

Nutritional Highlights

Radishes, 1 cup (88g) (raw, sliced)
Calories: 23
Protein: 0.69g
Carbohydrate: 4.2g
Total Fat: 0.63g
Fiber: 1.85g
*Excellent source of: Vitamin C (26.4mg)

Daikon, 1 radish, 7 inches (17cm) long (oriental radish, raw)
Calories: 61
Protein: 2.03g
Carbohydrate: 13.9g
Total Fat: 0.34g
Fiber: 5.4g
*Excellent source of: Potassium (767mg), Vitamin C (74mg), and Folate (95mcg)
*Good source of: Magnesium (54mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Asthma

Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.

Bruising

Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables—common dietary sources of vitamin C.

Capillary fragility

Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Kidney stones

Potassium reduces urinary calcium excretion, and people who eat high amounts of dietary potassium appear to be at low risk of forming kidney stones. The best way to increase potassium is to eat fruits and vegetables. The level of potassium in food is much higher than the small amounts found in supplements.

Multiple Sclerosis (MS)

In one survey, researchers gathered information from nearly 400 individuals (half with MS) over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.

Stroke

Researchers have found an association between diets low in potassium and increased risk of stroke. However, the association of increasing dietary potassium intake and decreasing stroke mortality only occurred in black men and hypertensive men in one study. Others have found an association between increased risk of stroke and the combination of low dietary potassium plus high salt intake. Increasing dietary potassium has lowered blood pressure in humans, which by itself should reduce the risk of stroke; however, some of the protective effect of potassium appears to extend beyond its ability to lower blood pressure. Maintaining a high potassium intake is best achieved by eating fruits and vegetables.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.