Radish benefits and how to add them to your diet

Bring a veggie tray to a party, and by the end of the night, the cucumbers and baby carrots will be gone, while the radishes will sit mostly untouched. But here’s what those party-goers might not know: Pound for pound, the humble radish is one of the most nutrient-dense vegetables that exist. 

Radishes were used to treat stomach disorders, jaundice, urinary infections, ulcers, and more in ancient times. Even though we have more specialized medications today, radishes haven’t lost their health benefits. They’re good for the immune system, digestive system, and liver, not to mention that refreshing summer salad. Read on for everything this powerful root vegetable offers. 

8 radish health benefits 

Radishes (Raphanus sativus) are cruciferous vegetables in the same family as broccoli, cabbage, kale, and cauliflower. And like their cruciferous kin, they have a lot of nutritional value. Yet their health benefits go beyond essential vitamins and minerals. Here are eight such benefits.

1. They’re packed with nutrients

One cup of radishes contains 17.2 grams of vitamin C (ascorbic acid)—that’s nearly 20% of the recommended dietary allowance for men and around 23% for women. But that’s not all. Radishes also contain smaller amounts of important nutrients like potassium, calcium, vitamin B6, folate, riboflavin, magnesium, iron, and niacin. 

2. They’re antioxidant powerhouses

Antioxidants are natural compounds essential for the battle against free radicals, which are unstable molecules that can cause oxidative stress and have been linked to various health conditions. “Radishes are very high in antioxidants, causing a reduction in free radicals and an anti-inflammatory effect, which helps our bodies use glucose more efficiently and reduces the uptake of glucose from the digestive system to the blood,” says Tina Marinaccio, a registered dietician and founder of Health Dynamics. 

While their sprouts contain flavonoids like anthocyanins, their roots contain other polyphenols like catechin, pyrogallol, and vanillic acid. And the leaves contain almost two times more antioxidants than roots, according to one study. 

3. They’re good for your gut

Fiber is one of the go-to nutrients for digestive health. Not only does it keep you regular, but it also nourishes the gut microbiome and may prevent diverticulosis and hemorrhoids. 

Every cup of raw radishes contains nearly 2 grams of fiber, and radish greens also contain prebiotics. “These special types of fiber feed the beneficial bacteria in the gut microbiome, which is essential for the immune system, hormonal balance, vitamin and mineral levels, skin health, and gut health,” says Kaytee Hadley, a registered dietitian and founder of Holistic Health and Wellness. “Radishes contain the prebiotic fiber known as larch arabinogalactan, which has also been shown to help improve cold infections by supporting the immune system in the gut.”

According to Hadley, daily consumption of cruciferous vegetables may also combat the bacteria H. Pylori, the leading cause of gastric ulcers. “Radishes and other cruciferous vegetables […] contain two compounds called sulforaphane and isothiocyanates, which are responsible for these benefits,” says Hadley.  

4. They may help fight cancer

Diet can play an important role in cancer prevention, and radishes can be a solid contributor to any anticancer diet. They contain isothiocyanates—chemicals that come from plant glucosinolates—which may help prevent or treat cancer, according to some studies.  

One literature review showed that the isothiocyanates found in radishes induce cellular changes that could positively affect liver, colon, breast, cervical, lung, and prostate cancer. And while the entire radish has anticancer properties, one study suggested that the shoots of certain varieties can produce 45 times the amount of cancer-preventing enzymes than the roots. They won’t fend off cancer all on their own but could supplement traditional methods.

5. They might boost hydration

Athletes and marathoners say hydration is the key to victory, but endurance athletes aren’t the only ones who can reap the rewards of water consumption. Radishes have a high water content (95%), according to the U.S. Department of Agriculture, and tossing them in a salad can help supplement daily water intake. Just beware: they’re also a diuretic, so eating too many radishes can cause frequent urination and have the opposite effect. 

6. They can improve liver function

Radishes can also work as detoxifying agents, helping protect the liver. Their roots and sprouts contain indole-3-carbinol and 4-methylthio-3-butenyl-isothiocyanate, which can help activate liver enzymes. According to a study on mice, compounds found in radishes may also reduce the severity of fatty liver disease, and another study showed that fresh radish juice enhanced the liver’s detoxification system in rats. 

Plus, “cruciferous vegetables like radishes contain a compound called sulforaphane that supports liver health,” says Marinaccio. “Bitter and sharp tasting vegetables like daikon radish have been used medicinally in Japanese cuisine for many years to balance fats in meals, and it is thought that they stimulate the liver and gallbladder to promote digestion.” 

7. They may have antifungal properties

There are millions of fungal species out there, and about a couple hundred can cause illness. One of the most common fungi in the body is candida albicans. It’s a normal part of the gut microbiome, but overgrowth can cause thrush, vaginal yeast infections, and a more severe infection called candidiasis. 

Radishes, however, might be a natural candida enemy. Per Hadley, “Radishes contain an anti-fungal protein called RsAFP2, which helps to kill candida, a common type of yeast that can be pathogenic, in cell studies.” But while limited research like this 2012 study and this 2016 study are promising, Hadley says trials haven’t yet confirmed these results in humans.

8. They can help manage blood sugar

Even for people who don’t have diabetes, it’s a good idea to maintain healthy blood sugar levels, and there’s some evidence that radishes can help. Studies have found that radish extracts may help boost the synthesis of adiponectin, a protein that helps control lipid and glucose metabolism. 

One specific study said radishes may benefit individuals with diabetes through their ability to “affect hormonal-induced glucose hemostasis, promote glucose uptake and energy metabolism, and reduce glucose absorption in the intestine.” However, the researchers said their conclusion requires further research for confirmation.

Types of radishes

Small red radishes are mainstays in produce sections and salad bowls, but they’re hardly the only kind available. In fact, there are over 100 different types of radishes. Although they boast similar benefits, they come in various colors, shapes, and flavors:

• Cherry belle radish: A common type of red globe radish in the United States, they’re small, red, and round with a slightly sweet, slightly spicy flavor. 
• Daikon radish: A staple in Asian cuisine, this Japanese radish is large, white, and oblong with a mild, slightly peppery taste. 
• French breakfast radish: Like the cherry belle, they’re small and red but oblong with a milder, more earthy flavor. 
• Watermelon radish: A medium-sized daikon, the watermelon radish has green skin with a vivid pink interior. They don’t taste like watermelon, though. Like other radishes, they’re a balance of sweet and peppery. 
• Green meat radish: They’re often 5–7 inches long and bright green on the inside and out. They’re similar to a daikon in flavor. 
• White icicle radish: These radishes look almost like long, white carrots and have a crunchy texture. 
• Malaga radish: Small, round, and deep violet, Malaga radishes have a mild, sweet, slightly earthy flavor. 
• Black radish: Also called black Spanish radish, this large, round radish has tough black skin and white flesh to accompany its sharp, pungent, spicy flavor. 
• Easter egg radish: This small radish comes in a range of colors, primarily red, white, rose, and purple. They’re crisp and fairly mild. 

Side effects of eating radishes

Even though radishes might pack a lot of benefits, it’s best not to gorge on them. Eating too many radishes can upset the stomach, causing gas and cramps. Plus, since they have diuretic properties, excessive consumption may also cause frequent urination. 

Some people are allergic to radishes. These cases are fairly uncommon, and symptoms vary but may include hives, rashes, itching, swelling, or difficulty breathing.

How to incorporate radishes into your diet

Any food can seem intimidating if you’re unsure how to prepare it. Fortunately, radishes are pretty versatile, so there are several delicious ways to make them part of a daily diet. 

Marinaccio’s suggestion is to buy radishes in whole bunches to take advantage of the polyphenols in the leaves. Cook the leaves as you would any greens by sauteing over low heat with a little olive oil and a pinch of salt until wilted. The greens can also be used in salads and pestos.  The roots will add a slightly spicy crunch to salads, and when finely chopped or sliced, they can make a slaw for tacos or barbecue.   

Not everyone enjoys the flavor of raw radishes, and that’s totally fine. “While the raw bulbs are quite spicy and sharp, cooking gives them a much milder flavor that you can incorporate into just about any dish from curry to a stir fry,” says Hadley. Just dice them up and toss them with olive oil and seasonings before they hit the pan or oven. 

Bottom line

Radishes are bona fide powerhouses. Not only is their nutrient-to-calorie ratio off the charts, but they contain a lot of antioxidants and can contribute to liver, digestive, and overall health. With so many varieties of radishes and so many ways to prepare them, they’re a small dietary addition that delivers some serious nutritional value.