Radishes: Health benefits and versatility

A quick history

Radishes are thought to have originated in China, where wild forms still grow. Ancient Greeks valued them so much they made replicas in gold, and by the 1500s, they had become a staple crop across Europe. Some varieties reportedly grew to over 40kg!

They’ve also played a role in traditional medicine systems like Unani and Ayurveda, used to support digestion, liver health and bile flow.

What makes them good for you?

Radishes contain over 600 plant compounds. Some of the key ones:

• Vitamin C, potassium and calcium
• Glucosinolates, broken down into isothiocyanates (the source of their peppery flavour)
• Flavonoids, especially anthocyanins, that give red radishes their colour
• Carotenoids, including beta-carotene
• Fibre to support your gut

Don't forget the tops – radish leaves and sprouts contain the highest concentration of nutrients and antioxidants.

Health benefits of radishes

Most human studies look at cruciferous veg as a group, but the benefits are still promising:

• Heart health: In one study of women aged 70+, eating more cruciferous veg was linked to a 46% lower risk of vascular calcification, a key risk factor for heart disease.
• Cancer prevention: Glucosinolates and their breakdown products are linked to improved detoxification and the removal of damaged cells.
• Mood and inflammation: Brassicas contain compounds that may reduce inflammation and support brain health.

From Earth to plate

Radishes are typically in season twice a year – in spring and again in autumn or winter. Quick-growing varieties are often milder, while winter types like daikon are larger and more peppery.

They come in all colours – pink, red, white, purple, yellow or black – and have crisp white flesh inside.

Ways to enjoy

One portion is about 10 small radishes.

1. Fresh – Slice thin and serve with butter, salt and crusty bread (French style)
2. In salads – Add to mixed leaves with feta, cucumber and nuts
3. Pickled – Soak in vinegar with spices for a tangy topping
4. On toast – Add to sourdough with olive oil and soft cheese
5. Cooked – Roast whole or slice and pan-fry with garlic