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Radishes are crisp, spicy root vegetables with many health benefits. The superfood is low-calorie yet full of nutrients.
Consuming radishes may even help prevent health issues like diabetes and cancer.
Try the recipe below to make a yummy side dish that pairs refreshing radishes with garlic and caraway seeds.
Different varieties of radishes come in many shapes and sizes and the recipe below features the common red round radishes with leafy green tops.
Radishes (Raphanus sativus) are edible root vegetables that belong to the brassica family like broccoli, kale and other cruciferous vegetables.
If you haven’t tried radishes, most varieties have a refreshing, peppery kick. Classic red and French fingerling radishes are often served raw. Radishes also taste great when fermented or pickled because of their natural crunch.
Roasting radishes mellows and softens both their taste and consistency.
Here are some of the amazing health benefits of radishes:
They are low-calorie and full of nutrients
The Department of Agriculture (USDA) reports that a one-cup serving of raw radishes is fat-free and contains less than 20 calories, four grams of carbohydrates (or almost two grams as fiber) and almost a gram of protein.
A one-cup serving of sliced radishes also contains about 30 percent of the daily value (DV) for vitamin C, which boosts your immune health. Additionally, radishes contain small amounts of B vitamins, calcium, iron, magnesium and potassium.
They are full of health-protective compounds
Like other superfoods that belong to the cruciferous veggie family, radishes contain natural sulfur-containing substances.
According to research, these compounds can help protect cells against cancer-causing agents, reduce inflammation and interfere with the growth of cancer cells. Beneficial compounds in radishes also have antibacterial activity, including against Helicobacter pylori bacteria, which are linked to ulcers and stomach cancer.
They contain antioxidants that can help prevent cancer
Antioxidants can help minimize inflammation and prevent cell damage, which then helps prevent premature aging and disease.
In one study, researchers reported that radishes, which are often used in folk medicine, contain different types of antioxidants. The compounds were discovered in radish roots (which are edible), sprouts, seeds and leaves.
The research team believes that natural compounds in radishes can help prevent certain kinds of cancer like breast, cervical, colon, liver, lung and prostate cancer.
They can help fight diabetes
Eating radishes alone won’t prevent health problems. However, following a balanced diet that incorporates superfoods like radishes can help prevent diseases like diabetes.
A 2017 study has shown that consuming radish root juice, extract and sprouts offers protective effects that may be linked to the superfood’s ability to “enhance the body’s antioxidant defense mechanism and positively impact hormonal-triggered glucose changes.”
Additionally, radishes can help reduce glucose absorption in the intestine and promote glucose uptake, which helps reduce blood sugar levels. These benefits may be crucial for those who have diabetes.
You may already be familiar with the health benefits of garlic, which can help lower your risk of developing chronic diseases like diabetes or heart disease.
But what the benefits of caraway seeds?
While often mistaken for a seed, caraway pods are the dried fruit of the caraway plant (Carum carvi L.).
Caraway seeds have a slightly bitter, earthy flavor similar to herbs like anise, coriander, fennel and licorice. Studies suggest that the aromatic compounds responsible for the distinct taste of caraway seeds may also offer health benefits, like improving your digestive health.
One tablespoon (6.7 grams) of caraway seeds provides:
Additionally, caraway seeds contain beneficial antioxidants like limonene and carvone.
This incredible recipe for roasted radishes with garlic and caraway seeds is from the cookbook “Beyond the North Wind: Russia in Recipes and Lore” by Darra Goldstein.
Ingredients for 4-6 servings:
Preparation:
Try this recipe and serve a tasty side dish made with nutritious radishes, garlic and caraway seeds.
Sources:
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