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Radish - A Source of Bountiful Nutrition

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Radish is available all round the year with the peak season being winter and spring. Both, the root as well as the leaves are commonly eaten as vegetable, salad, stir fry, curry, soup etc.

Radish - A Source of Bountiful Nutrition

Nutrient content of Radish and Radish Leaves are as follows:

RadishAmount per 100grams (raw)Thumbs up!
Calories17KcalLow caloric yet filling
Fiber2gHigh in fiber
Vitamin C15mgRich source amongst vegetables
Calcium35mgFair source
Phosphorous22mgFair source

Radish LeavesAmount per 100grams (raw)Thumbs up!
Calories41KcalLow caloric
Protein3.8gProtein rich vegetable
Fiber1gFair source
Vitamin C81mg (meets twice the recommended amount for adults)Excellent source
Beta carotene5295 micrograms (meets more than the daily RDA of 2400 microgram for adults)Excellent source
Calcium400mg (meets 100 percent RDA for adults)Excellent source
Phosphorous59mgFair source
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Health Benefits of Radish

1. Radish for Weight Loss:

Radish is an extremely low caloric vegetable, adding just 17 calories to the daily diet per 100 gram consumption. Just a little quantum can render a feeling of extreme fullness and satiation which in turn may aid weight loss.

2. Radish as an Antidiabetic agent:

Radish has been proved to be good for diabetics as well. A research study from the University of Allahabad, India, published in the Pharmaceutical Biology has revealed that radish root juice possesses hypoglycemic and antidiabetic potential with minimal or no side effects; and that is because radish is a low glycemic-index food that helps stabilize blood glucose levels and provides slow release energy.

3. Radish as an Immune Booster:

Fresh radish is rich in vitamin C and meets around 25 percent of the Indian Recommended Daily allowance (RDA) for vitamin C.

Radish leaves are a winner all the way. They contain large amount of vitamin C and beta carotene, which means consuming just 1 cup of this green veggie could make up for more than the daily requirements for the above mentioned nutrients.

Vitamin C and carotenoids are a powerful anti-oxidant required by the body for protection, energy, vitality and disease prevention.

4. Radish for Sound Digestion:

Radish improves digestion as it can provide relief from common digestion disorders such as acid reflux and constipation. Radish has a mild diuretic and laxative effect too. Due to its diuretic properties they are beneficial in treating urinary disorders.

Radish Helps Improve Digestion

5. Radish for Bone Health:

When it comes to calcium rich plant sources, greens stand second to the millet ragi. Radish leaves are one of the richest sources of calcium with just 100 grams of leaves fulfilling the daily adult calcium requirement of 400mg per day.

Radishes, oriental, cooked, boiled, drained, with salt

The nutritional values of "Radishes, oriental, cooked, boiled, drained, with salt" per 100 grams are:
Nutrition Summary
Total Calories 17
Protein 0.7 g
Fat 0.4 g
Carbohydrate 3.4 g
NutrientsAmount%Daily Value
Calcium, Ca 17 mg 1.7 %
Copper, Cu 0.1 mg 5.05 %
Iron, Fe 0.15  mg 0.83 %
Magnesium, Mg 9 mg 2.25 %
Manganese, Mn 0.03 mg 1.65 %
Phosphorus, P 24 mg 2.4 %
Potassium, K 285  mg 8.14 %
Selenium, Se 0.7 mcg 1 %
Sodium, Na 249 mg 10.38 %
Zinc, Zn 0.13 mg 0.87 %
Vitamin A 0  IU 0 %
Vitamin C 15.1 mg 25.17 %
Vitamin B6 0.04 mg 1.9 %
Vitamin E 0 mg 0 %
Vitamin K 0.3  mcg 0.38 %
Riboflavin 0.02  mg 1.35 %
Thiamin 0 mg 0 %
Folate, DFE 17  mcg 4.25 %
Niacin 0.15  mg 0.75 %
Sugars 1.83 g
Fiber 1.6  g 6.4 %
Cholesterol 0 mg 0 %
Water 95.04 g
Carotene, alpha 0 mcg
Carotene, beta 0  mcg
Choline 6.8 mg
Lycopene 0  mcg
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Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

References:

  1. Nutritive Value of Indian Foods, ICMR.
  2. Antidiabetic effect of Raphanus sativus root juice. - (http://www.ncbi.nlm.nih.gov/pubmed/20687786)

Latest Publications and Research on Radish - A Bountiful of Nutrition

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