Health Benefits of Radish



Radish is one of the nutritious root-vegetables featured in both salads as well as in main recipes. This widely used root vegetable belongs to the family of Brassica. In Chinese culture, the root along with cabbage and soybean curd (tofu), has been believed as healthful and sustenance food. A popular Chinese proverb goes like this, "eating pungent radish and drinking hot tea, let the starved doctors beg on their knees."

Radish, that common and beloved part of your salad, is a root crop, and it is pungent or sweet in taste with a lot of juice. Radishes can be white, red, purple or black, and in terms of shape, it can be long and cylindrical or round. They are eaten raw, cooked or pickled. The oil obtained from the seeds of radish is also used in a number of products and beneficial health applications.

The parts of radishes that are commonly consumed are the leaves, flowers, pods and seeds. The scientific name of radish is Raphanus Sativus which belongs to the Brassicaceae family. Radish is also known as Daikon in some parts of the world, primarily in Asian markets.

Radishes are very filling, which mean that they satisfy your hunger without running up your calorie count. They are also low in digestible carbohydrates, high in roughage and contain a lot of water, making radishes a very good dietary option for those who are determined to lose weight. 


Furthermore, they are high in fiber and low on the glycemic index, which means that they increase regular bowel movements, which helps in weight loss, and increases the efficiency of the metabolism for all bodily processes.

§         They are are one of very low calorie root vegetables. Fresh root provides just 16 calories per 100 g. Nonetheless; they are a very good source of anti-oxidants, electrolytes, minerals, vitamins and dietary fiber.

§         Radish, like other cruciferous and Brassica family vegetables, contains isothiocyanate anti-oxidant compound called sulforaphane. Studies suggest that sulforaphane has proven role against prostate, breast, colon and ovarian cancers by virtue of its cancer-cell growth inhibition, and cyto-toxic effects on cancer cells.


§         Fresh roots are good source of vitamin C; provide about 15 mg or 25% of DRI of vitamin C per 100 g. Vitamin C is a powerful water soluble anti-oxidant required by the body for synthesis of collagen. It helps the body scavenge harmful free radicals, prevention from cancers, inflammation and help boost immunity.


§         In addition, they contain adequate levels of folates, vitamin B-6, riboflavin, thiamin and minerals such as iron, magnesium, copper and calcium. 

Health Benefits of Green Peas


There are more to green peas than most people know. Green peas include varieties with edible pods, such as snow peas. All varieties are sweet and delicious, and boast more protein than most vegetables. It's no wonder green peas are a part of many wonderful vegetable recipes. In this article, we'll talk about growing green peasselecting and serving green peas, and the health benefits of green peas.
Starchy, and sweet green peas or garden peas are one of the ancient cultivated vegetables grown for their succulent nutritious green-pods. Peas are probably originated in the sub-Himalayan plains of north-west India. Now, this versatile legume is one of the major commercial crops grown all over the temperate and semi-tropical regions.

Green peas are winter crops. Fresh peas are readily sold from December until April in the market. However, dry, mature seeds, and split peas, flour...etc., are made available in the markets all around the year.

While shopping for green peas look for fresh pods that are full, heavy in hands and brimming with seeds. Avoid those with wrinkled surface or over-matured, yellow colored pods.

Green-peas are at their best soon after their harvest since much of sugar content in the seeds rapidly converts to starch. If you have to store at all, place them in the vegetable compartment inside the home refrigerator, set with high relative humidity where they keep fresh for 2-3 days. Frozen seeds can be used for several months.


§         Fresh pea pods are excellent source of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are B-complex vitamins required for DNA synthesis inside the cell. Well established research studies suggest that adequate folate rich foods in expectant mothers would help prevent neural tube defects in the newborn babies.

§         Fresh green peas are very good in ascorbic acid (vitamin C). Contain 40 mg/100 g or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

§         Peas contain phytosterols especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels in the body.

§         Garden peas are also good in vitamin K. 100 g of fresh leaves contains about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has found to have a potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain.



§         Fresh green peas also contain adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining health of mucus membranes, skin and eye-sight. Further, consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.