Rich in antioxidants, help prevent many chronic diseases
Beetroot, in the same group as broccoli, Brussels sprouts and cauliflower, is famous for its rich sulforaphane and glucosinolate content. These are plant compounds that can neutralize free radicals and reduce cell damage.
According to nutritionist Aviv Joshua at the University of North Carolina, USA, "the antioxidant compounds in radishes may help reduce the risk of heart disease, type 2 diabetes and some cancers caused by oxidative stress".
Not only that, maintaining the habit of eating radish regularly also helps prevent neurodegenerative disorders such as Parkinson's, thanks to its ability to protect nerve cells from damage.
Replace potatoes, rich in nutrients but lower in calories
According to the US Centers for Disease Control and Prevention (CDC), radishes are classified as the most nutritious vegetable (PFV), with only 100 calories providing more than 10% of the requirement of 17 essential nutrients.
A serving of 130g of fresh radish contains about 36 calories, 27mg of vitamin C, 2.3g of fiber, 39mg of calcium and many other minerals. With a much lower carbohydrate content than potatoes, radish is an ideal choice for people who are in control of their weight or need to adjust their blood sugar.
Expert Joshua recommends: "Using boiled, mashed or baked radishes to replace potatoes in the menu, both reducing starch intake and adding natural antioxidants".
Eat raw or cooked, differences in nutrition and digestion
radish can be eaten raw, has a slightly sweet, crispy taste and is more rich in vitamin C than cooked radishes (27.3mg compared to 18.1mg). However, eating raw can cause stomach upset or aggravate irritable bowel syndrome in some people due to high fiber intake.
In contrast, cooked radishes are easier to digest, while reducing the amount of goitrogen, a compound that can affect thyroid function. Therefore, people with thyroid disease or taking anticoagulants should consult a doctor before adding radishes to their diet.
Canola leaves are also very nutritious, can be stir-fried or steamed like spinach, helping to maximize the nutritional value of this simple root.