Radishes: Packing a Nutritional Punch
Radishes are a good source of vitamin C with 25 percent of the daily recommended value. Vitamin C helps to rebuild tissues and blood vessels, keeps bones and teeth strong, and fights disease.
They also contain folate, fiber, riboflavin, and potassium, and good amounts of copper, vitamin B6, magnesium, manganese, and calcium.
It’s probably no surprise that they contain fiber. This keeps your system flushed and functioning with regularity and also aids in maintaining a healthy weight. They are a natural diuretic, purifying the kidney and urinary systems and relieving inflammation.
Another mouthful of phytochemical goodness includes detoxifying agents called indoles, and the powerful flavonoids zeaxanthin, lutein, and beta carotene.
Before refrigerating radishes, wash, remove greens from the top, and place in plastic baggies with a paper towel at the bottom. This optimizes moisture content from the rest of the radish and helps keep them fresh for about a week. Sliced, they make a zippy addition to sandwiches and salads.
How to Eat a Radish
Eat them raw, sliced thinly in salads, or used as a topping, such as on tacos.
Radishes are an under-appreciated crop. Yet, people all over the globe use them and and even celebrate them, such as at a festival in Oaxaca, Mexico known as “Noche de Rabanos,” or “The Night of the Radishes.”
Recipe for Health: Crunchy Confetti Tuna Salad
Crunchy Confetti Tuna Salad
- 1/4cupnonfat plain Greek yogurt
- 1/4cuplow-fat mayonnaise
- 1Tbspwhole-grain mustard
- 1tsplemon juice
- 1tspchopped fresh dill or 1/4 teaspoon dried
- 1/4tspkosher salt
- Ground pepper to taste
- 25-ounce cans chunk light tuna packed in olive oil, drained
- 1small carrot, diced small
- 2stalks celery, diced small
- 1/4cupcoarsely chopped celery leaves or parsley
- 1/4cupshredded radishes
- 1/4cupdiced yellow bell pepper
- 2Tbspminced red onion
- 1scallion, thinly sliced
- 8large Bibb lettuce leaves
- To prepare dressing: Whisk yogurt, mayonnaise, mustard, lemon juice, dill, salt and pepper in a medium bowl.
- To prepare salad: Place tuna in the bowl and break up with a fork into bite-size chunks. Add carrot, celery, celery leaves (or parsley), radishes, bell pepper, onion and scallion. Stir gently to combine.
- To serve, stack 2 lettuce leaves on top of one another. Divide the salad among the lettuce leaves.
For more information including recipes, interesting facts, and fun activities for kids, check out the Vermont Harvest of the Month website.
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