Health Benefits of Radishes, Nutrition Facts and Uses

Radishes come in a variety of colors from blushing pink, to scarlet, to purple and blue. They can be round or elongated. Radishes have a mustard and pepper taste, that adds zing to any fresh salad.

They are quick and easy to grow and they are often one of the first crops from a newly established garden. Radishes are also good for you, being low in calories, but packed with valuable fiber, Vitamin C and a range of antioxidants and minerals. Radishes are versatile and have many uses apart from being eaten raw in salads.

This article summarizes the health benefits of radishes and their nutrition facts in comparisons with horseradish and a range of vegetables: Lotus Root, Carrot and Turnip Root. It showcases the many uses for radishes and how to grow them in your own garden.

Health Benefits of Radishes

The nutrients in radish and horseradish are shown in the table at the end of the article. Which also includes data for carrots, turnips and Lotus roots.

Radishes are thought to have originated in China, but are now grown all around the world. They belong to the family and are related to mustards, broccoli, cabbage, cauliflower, turnip, Chinese cabbage, and horseradish.

Raddishes have high water contents and one of the lowest calories of any of the common root vegetables. Fresh radish roots only have 16 calories per 100 g, only one half or one third of the calories in other vegetables (Carrots 4, Horseradish 48, Lotus Root 74 and Turnip Root 28 Calories per 100g). Despite the high water content and low calories radishes and an excellent source of vitamins, anti-oxidants and minerals.

Fresh radish roots contain about 15 mg of vitamin C per 100 g, double that of carrots. Radishes are a good source of folates, riboflavin, thiamin vitamin B-6, in levels comparable with other vegetables.

Radishes are a good source of and minerals, including iron, copper, magnesium and calcium.

Radish contains an isothiocyanate anti-oxidant compound called sulforaphane and the phytonutrients carotene and lutein-zeaxanthin that help the body fight infections.

The total power of antioxidants in radishes, measured as ORAC (oxygen radical absorbance capacity), is 1736 micro mole Trolex equivalents/100 g.

Selecting, Preparing and Culinary Uses of Radishes

Look for radish roots that firm in texture and have a bright color and appearance without cuts and blemished.

The greens at the top should be fresh and bright green, not withered and yellow.

To prepare them for a salad or a cooked dish, remove the tops (which can be set aside and used) and wash the bulbs thoroughly in clean water to remove any soil and contaminants.

It is best not to peel them as many of the nutrients as associated with the outer layers and the skin.

Here are some serving tips:

Radishes are mostly eaten raw either whole or thinly sliced in salads with carrots, lettuce, tomatoes, beets and cucumber. The radishes add an extra spicy taste to salads.

Slice or quartered radishes can be mixed with other vegetables and steamed, stir fried or sautéed with mint or other herbs.

Radished combine well with fish and mushroom dishes.

The green top can be mixed with other greens like spinach and turnip greens and used when preparing of soups, curries and as a side dish.

Growing Radishes in Your Garden

Radishes are one of the quickest and easiest vegetable to grow. Dig the soil to a depth of about 6 inches (15 cm) and make shallow (1/2 inch; 1 cm) furrows with the handle of a trowel or even your finger. Space seeds about 1 inch (2 cm) apart; cover the seed with soil and pat down. Water gently and thoroughly.

Plant one extra row each week so you have a continuous supply. When the seedlings are established remove every second one so the seedlings are 2 inches apart (5 cm). Harvest as soon as the round or elongated roots mature(2-3 weeks).

They can be eaten when immature, but the oversize and over-mature radishes become tough or woody.

Nutrient Facts for Radish and Horseradish compared with Carrot Laotus Root and Turnip

Nutrients in 100 gRadishHorseradishCarrot RootLotus RootTurnip Root
Energy 16 Cal 48 Cal 41 Cal 74 Cal 28 Cal
Carbohydrates 3.40 g 11.29 g 9.58 g 17.23 g 6.43 g
Protein 0.68 g 1.18 g 0.93 g 2.60 g 0.90 g
Total Fat 0.10 g 0.69 g 0.24 g 0.10 g 0.10 g
Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg
Dietary Fiber 1.6 g 3.3 g 2.8 g 4.9 g 1.8 g
Vitamins
Folates 25 mcg 57 mcg 19 mcg 13 mcg 15 mcg
Niacin 0.25 mg 0.38 mg 0.98 mg 0.40 mg 0.40 mg
Pantothenic acid 0.09 mg 0.27 mg 0.38 mg 0.20 mg
Pyridoxine 0.07 mg 0.07 mg 0.14 mg 0.26 mg 0.09 mg
Riboflavin 0.04 mg 0.02 mg 0.06 mg 0.22 mg 0.03 mg
Thiamin 0.01 mg 0.06 mg 0.16 mg 0.04 mg
Vitamin A 7 IU 2 IU 16706 IU 0 IU 0 IU
Vitamin C 14.8 mg 24.9 mg 5.9 mg 44 mg 21 mg
Vitamin E 0 mg 0.03 mg
Vitamin K 1.3 mcg 13.2 mcg 0.1 mcg
Electrolytes
Sodium 39 mg 314 mg 69 mg 40 mg 39 mg
Potassium 233 mg 246 mg 320 mg 556 mg 233 mg
Minerals
Calcium 25 mg 56 mg 33 mg 45 mg 30 mg
Copper 0.05 mg 0.06 mg 0.04 mg 0.26 mg 0.08 mg
Iron 0.34 mg 0.42 mg 0.30 mg 1.16 mg 0.30 mg
Magnesium 10 mg 27 mg 12 mg 23 mg 11 mg
Manganese 0.07 mg 0.13 mg 0.14 mg 0.26 mg 0.13 mg
Phosphorus 31 mg 35 mg
Zinc 0.28 mg 0.83 mg 0.24 mg 0.39 mg 0.27 mg
Phyto-nutrients
Carotene-alpha 0 mcg 3427 mcg 0 mcg 0 mcg
Carotene-beta 4 mcg 1 mcg 8285 mcg 0 mcg 0 mcg
Lutein-zeaxanthin 10 mcg 10 mcg 256 mcg 0 mcg




Radishes are easy to grow and come to maturity very quickly. They have a wide range of uses.
Radishes are easy to grow and come to maturity very quickly. They have a wide range of uses.
        Source: Chixoy, Public Domain, via Wikimedia
Discover the health benefits of radishes and the nutrition facts. They are very easy to grow.
Discover the health benefits of radishes and the nutrition facts. They are very easy to grow.
        Source: By Felixphoto (Own work) [Public domain], via Wikimedia Commons
Radishes are fabulous in salads where they provide a spicy crunch to the other softer ingredients
Radishes are fabulous in salads where they provide a spicy crunch to the other softer ingredients
        Source: By Unknown photographer [Public domain], via Wikimedia Commons
Radishes offer unique colors and texture to many dishes like in this orange and radish slices salad
Radishes offer unique colors and texture to many dishes like in this orange and radish slices salad
        Source: Public Domain CC0 pexel.com
Radishes slices can be fried into radish chips and wedges that combine well with potatoes and fresh fried mixed vegetables.
Radishes slices can be fried into radish chips and wedges that combine well with potatoes and fresh fried mixed vegetables.
        Source: Public Domain CC0 pexel.com
Radishes can be added to stir-fries, pasta dishes and even to pizzas. See the many and varied uses of radishes here.
Radishes can be added to stir-fries, pasta dishes and even to pizzas. See the many and varied uses of radishes here.
        Source: By Rooey202 [CC BY 2.0], via Wikimedia Commons