Rich in antioxidants and minerals like calcium and potassium and low in calories, radish ‘mooli’ offer immense potential health benefits.
In India, the white radish is an integral part of the Indian kitchen and is consumed raw, pickled form, as a vegetable and as a filler for the stuffed ‘flat unleavened bread’ parantha, at least in the northern part of India .
The shape of radish varies from short to long. The skin of mooli can be black, red, yellow, white, or pink. In India, radish is one of the most desired vegetables during winters.
Nutritional Facts of Radish
The leaves of Mooli are rich in iron, phosphorous, magnesium, vitamin B6, and vitamin C.
As per the United States Department of Agriculture (USDA) National Nutrient Database, 1cup of radish, weighing approximately 100 gm contains 16 cal, 0.1 gm of fats, 0.68 gm of proteins, 1.6 gm of fiber, 3.4 gm of carbohydrates, 1.86 gm of sugars, 25 mg of calcium, 0.34 mg of iron, 10 mg of magnesium, 0.28 mg zinc, 233 mg of potassium, 20 mg of phosphorus,0.2 mg of niacin, 14.8 mg of vitamin C, and 25 μg of folates.
Potential Health Benefits of Radish
1/5. Reduces the Risk for Diabetes
1. The anti-diabetic properties of mooli enhance glucose uptake and reduce blood sugar.
2. Chemical compounds such as glucosinolate and isothiocyanate present in radish help in the regulation of blood sugar levels.
3. Consumption of radish promotes the production of the hormone adiponectin which helps protect against insulin resistance.
4. The antioxidant, coenzyme Q10 present in mooli helps block the formation of diabetes.
5. The high fibre content, low carbohydrates, and low glycemic index prevent the rise in blood sugar.
2/5. Aids digestion
The high fibre content of mooli helps in enhancing digestion. The fibre content of radish ensures a fully functioning digestive system.
3/5. Regulates blood pressure
1. The potassium-rich content of radish helps in regulating blood pressure by maintaining the sodium-potassium balance in the body.
2. Through collagen synthesis, radish strengthens the blood vessel walls and reduces the risk of atherosclerosis.
4/5 Promotes weight loss
1. The low glycemic index of radish helps in controlling the blood sugar levels which in turn, balances the insulin level in the blood which is essential for proper fat burning. Thus, promotes weight loss.
2. The high fiber content of radish creates a feeling of fullness which makes one feel less hungry and prevents one from eating more.
3. The low-calorie content of radish prevents weight gain.
5/5. Other possible Health Benefits
Mooli produces several health benefits, apart from the health benefits mentioned above, it also produces a few more such as enhances liver function, helpful in gallbladder stones, relieves sore throat, fights cough and cold, boosts immunity, benefits the skin, good for hydration, prevents cancer, helps to fight fungus, improves urinary issues, benefits constipation, benefits the respiratory system, useful in the thyroid, helps recover from jaundice, keeps the kidneys healthy, etc.
Consuming a large amount of radish can irritate the digestive tract and cause flatulence and stomach cramps. Few side effects of too much consumption of radish can trigger lower blood sugar and imbalance in thyroid.
How to incorporate Mooli into the Diet?
Radish can be eaten raw, cooked, roasted, or in the form of juice. Raw radish has a zesty and spicy taste. Cooking radish reduces the pungent flavor and produces an earthy taste. Some of the ways by which mooli can be incorporated into our diet are…
- Making pickled radishes with spices and white vinegar.
- In salads.
- Used as a topping in the burger.
- Used to make a dip.
- Used in making chutneys.
- Used in curries.
- To stuff parathas.
- Added in raita.
- In juice.
How to prepare Radish Stir Fry?
Heat a pan and add 1 tbsp sesame oil. Once the oil is heated, add 1 tsp each, Chana dal, Black Urad dal, cumin seeds, and curry leaves.
Cook till the cumin seeds start to crackle.
Add ¼ tsp of turmeric powder, 2tsp chili powder, 1 tsp coriander powder, and a little salt to taste.
Add 2 peeled and chopped radishes and cook for a minute or so.
Add ½ a cup of water and cover it. Cook until the radish becomes soft.
Keep stirring it every 3-4 minutes.
Once the radish is soft, cook until most of the water has evaporated. Serve with rice.