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Foods to Get Skinny: Radish Nutrition Facts and Health Benefits

By Rob Poulos...

How would you like to start your day with Easter egg, bunny tail, or French breakfast–and would you believe it could make you thinner?  No, these aren’t actual meals: These are varieties of radishes, a micronutrient-rich vegetable that could do your health a lot of good.  For just 19 calories per serving and a helpful of fiber, radishes are underrated and often ignored; most people would rather snack on carrots or celery dipped in peanut butter.  But don’t count it out just yet–a helping of radishes everyday is a great way to turn an ordinary diet into a healthful one.

Radish Nutrition Facts

If you’d rather skip celery, carrots, or a cup of lycopene-rich tomatoes, then you’re in luck: radishes are also just as nutritious.  Containing only 19 calories per cup–yes, that’s per cup–radishes mostly contain fiber and water, which both help sustain a healthy body.  There also isn’t a single drop of fat or cholesterol, making it good for people with a family history of blood pressure or cholesterol problems.

Nutrition-wise, count on a lot of vitamin C with just one cup of fresh radishes–about 29 percent of the USDA’s daily recommendation.  You’ll also get 2 percent of your daily recommendation for iron, as well as good amounts of vitamin B6, magnesium, calcium, folate, and potassium.

Radish Health Benefits

Radishes aren’t just good for staying on your diet–they also have a heap of health benefits.

For instance, nutritionists believe radishes can fight cellular damage caused by free radicals because it contains plenty of vitamin C.  Vitamin C isn’t just a nutrient; it’s also an antioxidant that can protect cells from free radical damage.  Free radical damage has often been correlated with cancer and heart disease.

These aren’t just correlations either–a 2010 study also says it could be a fact.  According to researchers from Indiana University, certain parts of a radish can affect cells’ genetic pathways, especially cancerous ones.  Some may even affect the death of these cells, meaning it could have potential to fight cancer, though researchers are quick to say these results are preliminary.  The fiber content in radishes can also help fight another type of cancer, called colon cancer.

How to Enjoy Radishes

We all know now that radishes are good for our waistlines–and our health–but how exactly do we make them appetizing?  To add an extra zing to your family meal, here’s how to prepare them right:

-  Roast them.  For delicious, low-calorie veggie chips, slice radishes and drizzle them with olive oil and salt on a cooking pan.  Set the oven to 450 and cook for around 15 to 20 minutes for delicious veggie chips without the extra saturated fat.

-  Get French with them.  For a French way to enjoy radishes, slice radishes thinly and coat it with a thin layer of sweet butter and light sea salt.  While it ups the fat content, it’s not too much–and the result is so savory and sweet!

 Add it to stir fry.  For some added bulk–and a bit of spice–chop up radishes finely and toss into a chicken stir fry to add a dash of nutrition to the dish.  Add the spices of your choice to add extra flavor. Bon appetit!

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2 Comments Add yours

  1. larry fierro

    can i eat radishes with diverticulitis?

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