Radish is an excellent nutritious food option. Do you know who claims this? None other than nutritionist and fitness blogger Bella Falconi. Exclusively for the Home Remedy , the muse spoke about the antioxidants and fibers present in the tuber and their role in the health of cells and the digestive system .
The slightly spicy flavor can even drive away some tastes, but the other nutrients, such as vitamins and minerals, provide so many benefits that it is difficult not to add this vegetable in your daily life. Therefore, we have also separated some options for healthy and tasty recipes , such as salads, sandwiches and even a braised version.
If you are excited about the advantages of consuming radish and already want to have it at home, we will also help you explaining how to grow it. Anything goes when investing in the health and well-being of the body, isn’t it? Follow it up and enjoy reading!
This healthy ingredient is a source of calcium, phosphorus and potassium. And as it is a vegetable food, it does not have cholesterol , which makes it an ally of heart health. ( 1 )
According to Bella Falconi, the radish has two favorable characteristics to help with weight loss, they are: low energy value and the presence of fibers in its composition. 100 grams of tuber has only 14 calories . The same amount of ingredient contains 2.2 grams of dietary fiber. ( 2 )
This substance is responsible for “promoting the feeling of satiety , contributing to weight loss”, explains the nutritionist.
Combining the useful with the pleasant, we have a food that can be consumed in a large quantity and still delay the feeling of hunger.
But since we are talking about fibers, it is important to emphasize that they are also excellent for the maintenance of the intestinal microbiota. This means to say that the tubercle stimulates intestinal transit and, in addition, contributes to the healthy consistency of the stool, preventing both diarrhea and constipation . ( 3 )
Lowers high blood pressure
In addition to not having cholesterol , this vegetable is also rich in potassium. For these reasons, its consumption can lower blood pressure.
According to a publication by the International Life Sciences Institute (ILSI), there are some studies that show the potential for lowering blood pressure through potassium. And this happens both in those who have hypertension, as well as in those who have a pressure considered normal. ( 4 )
Another contributing factor is the tubercle’s diuretic effect , cited by Bella Falconi. In addition to helping to treat urinary diseases, this action stimulates a greater production of urine, which ends up being expelled from the body along with sodium, the mineral responsible for the increase in pressure. ( 5 )
strengthens the bones
Speaking of minerals, other important nutrients present in radish are calcium and phosphorus. While the first is present in 23 milligrams of 100 grams of the tubercle, the second totals 21 milligrams. ( 1 )
For those who don’t know, calcium is a necessary element for the development, maintenance and strengthening of bones, teeth and muscles. It has also been associated with neuromuscular function, blood clotting and fighting obesity. ( 6 )
Phosphorus, on the other hand, is an ally of calcium in promoting bone health. Although there is still no evidence that mineral reduction can contribute to the development of osteoporosis, the influence of phosphorus on teeth and bones is recognized by bodies such as the Lead Scientists Committee and the Council of the UK Joint Health Claim Initiative. ( 7 )
Helps fight cancer
For the nutritionist, this benefit exists thanks to the presence of isothiocyanate detected in considerable concentrations in the vegetable. This is because this substance is a type of antioxidant, blocking the destructive action of free radicals in cells.
Bella Falconi places this vegetable as one of the most hydrates of the body due to the high water content present in its composition. To give you an idea, 95.1% of the tubercle is formed by water. ( 2 )
Thus, “it hydrates the skin, helps to deflate the body , fights dehydration and also helps to control pressure”, completes the nutrition professional.
The most common way to use the radish is raw, in salads , without having to peel it. In addition to the flavor, the rounded shape and the red color of the skins help to decorate the dish. In these cases, it can be served with other vegetables and vegetables, such as celery, cucumber and tomato.
When large, they can be eaten cooked or as a pickle. When cooked, the flavor is less spicy. It can even be prepared as snacks , fillings and sauces . In addition, spices such as lemon, salt, green scent, vinegar and olive oil super combine with this food. ( 9 )
1. Radish salad
The salad recipe is taught by Fofa da Flor, daughter of Bela Gil. The little girl took charge of her mother’s kitchen and showed that preparing healthy recipes is quick and easy.
This tip is given by Embrapa and is very easy to make, as the ingredients are used when they are still fresh.
- 1 cup (of tea) of chopped radishes
- ½ cup (of tea) of light cream cheese
- ½ cup (of tea) of light mayonnaise
- 1 tablespoon of lemon
- 1 tablespoon of green scent
- 12 slices of bread
- ½ cup (of tea) of parsley
- 1 chopped garlic clove
- Salt and pepper to taste
- 4 chopped lettuce leaves.
Mix all ingredients except bread. Then just pass the paste in a slice and cover with another to form the sandwich. ( 9 )
3. Roast and pesto
In this recipe, the Presunto Vegetariano channel used the radish and its leaves to make a tasty and attractive combination, ideal for celebrations and special receptions.
4. Pickled radish
- 10 sliced radishes
- ¼ cup (of tea) of rice vinegar with sugar
- 1 tablespoon and ½ (tablespoon) of salt
- Black sesame roasted to taste.
The tip of the sweet and sour pickled radish is from Rita Lobo. The first step is to involve the radish slices in salt and wait 15 minutes until they dehydrate. Discard the water that left the vegetable. Then let the slices marinate in sugared rice vinegar for 1 hour. After that time, the recipe is ready. Serve with black sesame.
Closing our list of recipes, Rita Lobo brings another option with radish. According to the cheff of the Panelinha channel, this cooked version can be a starter, accompaniment or even a main dish.
Other consumption options
The use of the radish leaf is indicated to compose soups, stews or fillings for pies and cookies. ( 9 )
How to cultivate at home?
According to Embrapa, it is necessary to place the seeds at a depth of 1 to 2 centimeters, positioned at a distance between 20 and 30 centimeters from each other. Cover the seeds with sifted earth and water them daily. Harvesting takes place between 25 and 30 days after sowing. ( 10 )
*Article made in collaboration with Bella Falconi, fitness blogger, Bachelor of Nutrition and Master’s Degree in Applied Nutrition at Northeastern University.