Radish nutrition facts
 
Radish is one of the nutritious root vegetables featured in both salads as well as in main recipes. This widely used root vegetable belongs to the family of Brassica. In China, it along with cabbage and soybean curd (tofu), is believed as healthy food. A popular Chinese proverb goes like this, "Eating pungent radish and drinking hot tea, let the starved doctors beg on their knees."
 
They are thought to be originated from the mainland China centuries ago but now cultivated and consumed throughout the world. Botanically the veggie is named as Raphanus sativus.
 
Radishes come in different forms varying in size, color and duration of required cultivation time. They can be broadly categorized into four main types-summers, fall, winter, and spring while growers classify them by shapes, colors, and sizes, such as black or white colored, with round or elongated roots. Their biting pungent flavor comes from "isothiocyanate" compound in them, which ranges from mild in case of white-icicles to be very hot in red globe and other pigmented radishes. The top greens are also eaten as leafy-vegetables in some parts of the world.
 
Health benefits of radish
  • Since ancient times, Chinese believe that eating radish and other brassica group vegetables such as cabbage, cauliflower, and napa would immensely benefit overall health.
  • They are are one of very low calorie root vegetables. Fresh root provides just 16 calories per 100 g., nonetheless; they are a very good source of anti-oxidants, electrolytes, minerals, vitamins and dietary fiber.
  • Radish, like other cruciferous and Brassica family vegetables, contains isothiocyanate anti-oxidant compound called sulforaphane. Studies suggest that sulforaphane has proven role against prostate, breast, colon and ovarian cancers by virtue of its cancer-cell growth inhibition, and cyto-toxic effects on cancer cells.
  • Fresh roots are rich in vitamin C; provide about 15 mg or 25% of DRI of vitamin C per 100 g. Vitamin C is a powerful water soluble anti-oxidant required by the body for synthesis of collagen. Vitamin C helps the body scavenge harmful free radicals, prevention from cancers, inflammation and help boost immunity.
  • In addition, they contain adequate levels of folates, vitamin B-6, riboflavin, thiamin and minerals such as iron, magnesium, copper and calcium
  • Further, they contain many phytochemicals like indoles which are detoxifying agents and zea-xanthin, lutein and beta carotene, which are flavonoid antioxidants. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 1736 µmol TE/100 g.
 
See the table below for in depth analysis of nutrients: Radish (Raphanus sativus), Fresh, raw, Nutrition Value per 100 g, (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 16 Kcal 1%
Carbohydrates 3.40 g 3%
Protein 0.68 g 1%
Total Fat 0.10 g <1%
Cholesterol 0 mg 0%
Dietary Fiber 1.6 g 4%
Vitamins
Folates 25 µg 6%
Niacin 0.254 mg 1.5%
Pyridoxine 0.071 mg 5.5%
Riboflavin 0.039 mg 3%
Vitamin A 7 IU <1%
Vitamin C 14.8 mg 25%
Vitamin E 0 mg 9%
Vitamin K 1.3 µg 1%
Electrolytes
Sodium 39 mg 2.5%
Potassium 233 mg 5%
Minerals
Calcium 25 mg 2.5%
Copper 0.050 mg 5%
Iron 0.34 mg 4%
Magnesium 10 mg 2.5%
Manganese 0.069 mg 2.5%
Zinc 0.28 mg 2%
Phyto-nutrients
Carotene-ß 4 µg --
Carotene-α 0 µg --
Lutein-zeaxanthin 10 µg --