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You’ve probably had radishes in salads. But there are so many different ways to enjoy this refreshing vegetable, as well as several reasons to eat more of it.

The radish is a cruciferous vegetable in the same plant family as kale and broccoli. It offers a slew of impressive health benefits, from better digestion to a stronger immune system. Here are eight major radish perks, as well as healthy ways to incorporate them into your diet.

1. Improves digestion

Radishes are rich in lignin, a type of insoluble fiber. Insoluble fiber isn’t digested by your body. Instead, it adds bulk to your stool so that it’s easier to pass. This promotes bowel regularity and helps prevent digestive problems like bloating and constipation.

2. Aids in diabetes management

Radish has a low glycemic index, which means it doesn’t significantly impact blood sugar levels. As such, those with diabetes, a condition marked by high blood sugar levels, may benefit immensely from adding radishes to their diet. In fact, a study by researchers from India showed that radishes exhibit anti-diabetic properties.

3. Strengthens your immune system

Radish is a good source of vitamin C, an immune-boosting nutrient. In fact, just half a cup of radish provides nearly 15 percent of your daily vitamin C needs. Vitamin C is a powerful antioxidant that helps strengthen your body’s natural defenses. Antioxidants protect cells from harmful molecules called free radicals.

At very high levels, free radicals can cause oxidative stress, which has been linked to many chronic diseases.

4. Relieves symptoms of urinary disorders

Radish juice can help boost urine production by flushing out the kidneys, one of your body’s main filtering organs. Antioxidants in radish also help bring down inflammation and relieve the burning sensation associated with urinary disorders.

5. May help prevent cancer

Cruciferous vegetables like radishes are well known for their anti-cancer potential, which they owe to powerful compounds called isothiocyanates. Isothiocyanates help cleanse your body of cancer-causing substances. They may even prevent tumor development.

6. Helps relieve congestion

Radish can relieve congestion by loosening up phlegm. Radish also helps soothe irritation of the nose, lungs or throat due to the common cold or the flu.

7. Maintains healthy cartilage

Osteoarthritis, also known as “wear and tear” arthritis, is a joint disease that often affects the hands, knees and hips. With osteoarthritis, the cartilage between joints breaks down, causing changes to the underlying bones. Luckily, radishes may help prevent or delay this condition thanks to their vitamin C content.

Vitamin C stimulates the production of collagen, the most abundant protein in the body. Collagen is also a key component of cartilage. Vitamin C also protects cartilage from damage caused by free radicals.

8. Aids in detoxification

Radishes can also help detoxify your body by supporting healthy liver function. As one of your filtering organs, your liver cleanses your blood and flushes out toxins and other waste products from your body. As such, some studies have even suggested that radishes may help treat jaundice by controlling levels of bilirubin in the blood. Jaundice is the yellowing of the eyes or skin, typically due to the liver being unable to properly filter the blood.

How to prepare and eat radishes

You can find radishes at the store year-round. But they’re at their best from April to July. When buying radishes, buy the ones that are smooth, plump and firm. Avoid radishes that are cracked, blemished, soft or dull.

To prepare radishes, start by trimming off their leaves, but don’t throw these away. The leaves, also commonly known as radish greens, can be sauteed and enjoyed as a side or used as a garnish.

After trimming the leaves, halve the radish lengthwise. From here, you can halve each half again lengthwise to get chunk quarters if you’re looking for a substantial amount of radish. You can enjoy these quarters with butter and salt or brown them in butter and mint.

Once you’ve gotten the hang of radish preparation, you can have tasty and colorful radish dishes in no time.

Recipe for garlic roasted radishes

Roasting radishes brings out their natural sweetness. Try this simple garlic-roasted radish recipe for a healthy, low-carb side dish that will turn anyone into a radish lover.

Ingredients for 4 servings:

• 2 garlic cloves, finely minced
• 1 pound fresh radishes
• 1 Tablespoon melted ghee or coconut oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon dried parsley
• 1/8 teaspoon ground black pepper

Preparation:

1. Preheat the oven to 425 F.
2. Slice off the stems and ends of the radishes, then halve them.
3. In a bowl, combine the radishes, ghee, dried herbs, salt and pepper.
4. Spread the radishes in a large baking dish.
5. Bake for 20 to 25 minutes. After the first 10 minutes, add the minced garlic and toss.
6. Return to the oven and continue baking until the radishes are golden brown. Serve immediately.

Recipe for green salad with radishes

For a tasty side dish you can whip up in just half an hour, try this green salad with radishes.

Ingredients for 6 to 8 servings:

• 6 red radishes, rinsed and thinly sliced
• 3 large eggs
• 8 cups whole romaine lettuce leaves, rinsed
• 3/4 cup extra-virgin olive oil
• 1 Tablespoon lemon juice
• 2 teaspoons mustard
• 2 teaspoons red wine vinegar
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground black pepper

Preparation:

1. Bring some water to a boil in a saucepan (enough to cover the eggs). Add the eggs and cook them for 7 to 8 minutes.
2. Set up a bowl of ice water in the sink. Transfer the boiled eggs to the ice bath.
3. Once cool, peel the eggs and separate the yolks from the whites.
4. Push the yolks through a sieve into a bowl. Add the mustard, vinegar, lemon juice, salt and pepper.
5. Gradually whisk in the oil to create a creamy, mayo-like emulsion.
6. Put the lettuces and radishes in a salad bowl. Drizzle with the dressing and toss. Serve immediately.

Radish is a crisp, refreshing superfood linked to a wide range of amazing health benefits, from better digestion to protection against chronic diseases like cancer. To reap these benefits, incorporate radishes into your diet.

Sources:

FoodsForBetterHealth.com

TheRealFoodDietitians.com

Epicurious.com