Thanks to their versatility, radish microgreens have become very popular in the diet world. They taste good, are easy to prepare and incorporate into your diet. They also add a splash of color to your dishes and help elevate your meal. That being said, besides these jewels many are slowly embracing these microgreens to their diet to enjoy their excellent nutrition profile. Today we’ll discuss radish microgreens nutrition, associated benefits, and a few meal plan ideas.
What Are Radish Microgreens?
You are probably familiar with radishes, but may be in the dark with radish microgreens. The U.S. Department of Agriculture (USDA) defines them as vegetables in the Brassica family, including kale, cabbage, and Brussels sprouts (7).
Microgreens are the young seedlings of herbs and vegetables, harvested with the seed’s original leaves intact (7). This means they are harvested soon after the first true leaves emerge. It is essential to pick them at this stage because they are at their peak.
When harvesting these microgreens, experts recommend using a kitchen knife or a pair of scissors. Although it is tempting to harvest them with your fingers, experts do not encourage this method. That is because one can easily damage or bruise the microgreens in this way.
In addition, if you pull them out you limit the chances of getting multiple harvests from one planting. With that in mind, use a knife or some scissors because the clean cuts at the base of the stem increases the chances of optimal harvesting over the life of the plant.
Are Radish Microgreens Healthy?
If you have never consumed this food before, you may be a little wary about including it in your healthy eating plan. Food experts though, do not find any reason why you should worry. On the contrary, they classify these greens among healthy foods due to their impressive nutrition profile (7).
So, you can consider adding them to your diet plan. First, however, it would be best to talk to your nutritionist for more insight on the best possible ways to incorporate them into your diet. Remember, you still have to account for your daily nutritional and calorie requirements.
What Is The Flavor Of Radish Microgreens?
Most have a couple of assumptions about radish microgreens: their appearance and taste. Because of the name greens, most people assume that they are leafy like dark leafy vegetables, such as spinach and kale.
However, that is not the case with radish microgreens. They are not as big or leafy as other vegetables, such as spinach. Instead, radish microgreens taste more like the radish bulb and have a herb-like, nutty, peppery or spicy flavor (3).
How Do You Use Radish Microgreens?
If it is your first time getting into radish microgreens you may lack an idea of how to prepare them. Similarly, you may lack knowledge of good food combos that go well with these microgreens. That said, to end your struggle, here is an overview of different ways to prepare radish microgreens (3):
- Combine them with other microgreens like pea shoots, arugula, beets and sunflowers to make a green salad.
- Blend them into smoothies or juicing them.
- Sprinkle them on top of soups, pizzas, omelets, curries, stir-fries, pasta, and other different hot dishes.
- Instead of the regular lettuce topping, have them in a burger for a more crunchy and flavorful taste.
- Have them in salads or wraps.
- Layer them in sandwiches.
How To Store Radish Microgreens
All greens must be stored appropriately if they are to last long, and radish microgreens are no exception. Below are some expert-approved tips on radish microgreens storage (3):
- Put them between damp paper towels and then seal them in a container or plastic bag. Put the bag in the refrigerator. The idea is to maintain the moisture because it is crucial in maintaining their freshness and crunchiness. This method may last them up to a week.
- Make sure you store them in a cool compartment of the refrigerator, preferably around 36 degrees F (around 2 degrees C.) This means you must keep them out of direct sunlight after harvesting because it may alter their appearance and taste.
Radish Microgreens Nutrition Facts
Radish microgreens are gaining more interest in the health industry because of their high content of healthy compounds. As a result, microgreens have garnered immense attention, along with people questioning their nutritional value in the human diet.
- Vitamins A, E, C, B, and K
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Health Benefits Of Radish Microgreens
Due to their impressive nutrition profile, food experts have linked these greens to several possible health benefits. Here are the science backed radish microgreens potential benefits:
Excellent Source Of Vitamin C
Vitamin C is a water-soluble vitamin that your body requires for various functions, including (8):
- Production of collagen, L-carnitine, and a few neurotransmitters.
- Supporting the immune system.
- Promoting wound healing.
- Helping with iron absorption.
- Works as an antioxidant and helps neutralize substances called reactive oxidative species (ROS) which can cause cell damage and lead to chronic disease.
- Reducing inflammation.
- Promoting cardiovascular health by improving nitric oxide production and reducing plaque instability in atherosclerosis.
Rich In Antioxidants
A study revealed that radish greens and roots have antioxidant properties attributed to many possible health benefits (3). In addition, according to Medical News Today, antioxidants may have the following benefits in your body (4):
- Preventing oxidative stress caused by mitochondrial activity, reperfusion damage, excessive exercise, smoking, radiation, industrial solvents, and environmental pollution.
- Reducing cancer risk because they prevent damage from free radicals that may result in cancer.
- Reducing eye-related problems such as age-related macular degeneration (AMD). AMD occurs when the macula, the most significant tissue in the back part of your eye, starts to wear away.
- Improving heart health by reducing the risk of stroke and cardiovascular disease.
Rich In Polyunsaturated Fats
Radish microgreens contain polyunsaturated fats that experts have found beneficial to your body. There are several types of polyunsaturated fats, but the essential ones are omega-3 and omega-6 fatty acids (6). According to Medical News Today, polyunsaturated fatty acids (PUFA) have the following health benefits (6):
- Preventing Cardiovascular Disease. Consuming PUFA has been shown to improve cholesterol levels and reduce the risk of heart disease.
- Promoting a Healthy Pregnancy and Fetal Development. Evidence shows that pregnant women who consume foods with these fats are helping to support a healthy pregnancy. For example, women are recommended to consume 2 to 3 servings of low-mercury fish like salmon to support fetal development of the brain and eyes (6).
- Better Brain Functioning. The polyunsaturated fats in these microgreens may also promote better brain health as studies show that omega-3s may help slow cognitive decline in seniors (6). Other studies show that the fats may help with memory function among seniors without dementia (6).
May Promote Weight Loss
Most dieters are adding these microgreens because they have been classified as foods that promote weight loss. They have very little fat, low carb, and low calorie counts. This makes it efficient for use in weight loss because it helps you maintain a calorie deficit for weight loss.
Remember that the rule of weight loss is consuming fewer calories than you burn. So, pay attention to your servings to avoid a calorie surplus. Similarly, you can implement other weight-loss strategies to promote faster weight loss. Some of the most effective strategies are:
- Exercising. The Centers for Disease Control and Prevention (CDC) recommends adults get a minimum of 150 minutes of moderate-intensity aerobic physical activity per week (9). If it is a vigorous-intense activity, the CDC proposes getting a minimum of 75 minutes weekly (9).
- Managing Stress. Stress can contribute to weight gain by triggering the release of the stress hormone cortisol. High cortisol levels result in higher insulin levels and a drop in blood sugar, making you crave fatty and sugary foods (1). Similarly, when many people are stressed, they binge eat unhealthful foods with high calories like junk food. That said, you are urged to manage your stress levels by trying techniques like meditation and mindful breathing.
- Getting Adequate Rest. You also need to get plenty of rest because operating on a few hours of sleep can result in weight gain. Experts suggest getting 7 to 9 hours of quality sleep a night (9).
- Move More. Try to move more instead of spending most of your time sitting. You can take brisk walks around your neighborhood or take the stairs instead of the elevator.
- Hydrate. Drinking enough water can aid weight loss by suppressing hunger. Similarly, it limits overeating because most people often mistake thirst for hunger. So, grab your water bottle and drink some water.
Promotes Healthy Skin
One vital nutrient for healthy skin is vitamin A, which you will find in these microgreens. WebMD reveals that you need vitamin A for your skin’s upper and lower layers (4). Additionally, this nutrient helps prevent wrinkles by preventing collagen breakdown.
Collagen is the primary connective tissue that makes up several body parts, including the skin, tendons, muscles, and ligaments. It gives your skin structure and strengthens your bones. Additionally, the nutrient acts as an antioxidant and protects your skin from sunburn, but only if you are wearing sunscreen (4).
Vitamin A also improves the work function of the oil glands around your hair follicles. It also helps reduce the time and enhance the healing of scrapes, mainly if you are taking steroids to ease inflammation (4). Likewise, dermatologists have revealed that vitamin A protects the skin by preventing it from getting dry, bumpy, or itchy (4).
Promoting Overall Health
As we all know, adding greens into your diet is considered one of the best ways of improving your overall health. Radish microgreens are no exception. They promote overall good health due to their rich nutritional profile.
Similarly, they support good overall health by reducing disease risks, supporting skin health, and supporting the immune system with vitamin C and antioxidants. With this in mind, talk to your dietitian about adding these greens into your diet.
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Easy Radish Microgreens Recipes To Try
There are many ways to prepare radish microgreens, thanks to their versatility. Most people use them to prepare healthy salads alongside other healthy ingredients like carrots and baby spinach. Check out these simple radish microgreens recipes to try today!
Sample 1: Crunchy Cucumber & Radish Salad (2)
This recipe is perfect if you want a distinct taste for your salad. The radish microgreens add a nice peppery flavor that enhances the cucumber flavor. Here is an overview of the recipe, as obtained from BBC Good Food (2):
- 1⁄2 bunch radishes
- 1⁄2 cucumber
- 2 g vegetable oil
- 1 tsp. rice wine vinegar
- Slice the cucumber and radishes and arrange them attractively on a plate.
- Whisk together the rice wine vinegar and vegetable oil, and drizzle it over the vegetables to serve.
- Calories- 0
- Fat- 0 g
- Carbs- 0 g
- Protein- 0 g
- Fiber- 0 g
Sample 2: Zingy Radish Salad (10)
This recipe is perfect if you want a quick fix that includes foods from all food groups. So, try this recipe from BBC Good Food if you want a low calorie and low carb salad for weight loss (10).
- 200 g bag radish, thinly sliced
- 200 g smoked salmon
- 75 g bag watercress
- 2 oranges
- 1 tbsp. red wine vinegar
- ½ small red onion, thinly sliced
- brown bread, to serve
- Segment the oranges in a salad bowl and let any falling juice fall into the bowl. Stir in the radishes, onion, and vinegar and add some seasoning before leaving it to stand for 5 mins.
- Divide the smoked salmon between four plates. Toss the watercress through the mix prepared in the first step, then put a handful on top of the salmon. Make sure you have a bit of everything on each plate. Serve with any juices from the bowl poured over and some brown bread if you like.
- Calories- 0
- Fat- 0 g
- Carbs- 0 g
- Protein- 0 g
- Fiber- 0 g
Sample 3: Pea & Radish Salad (5)
Here is a lovely radish microgreens recipe to try when you want to make your plate more colorful with the mildness of peas. It is easy to prepare, and here is an overview of the recipe as obtained from BBC Good Food (5).
- 6-8 radishes, very thinly sliced
- 1 shallot, very thinly sliced
- 50 g frozen peas
- 2 handfuls salad leaves
- 2 tbsp. red wine or Sherry vinegar
- 1 tbsp. olive oil
- 1-2 tsp. sugar to taste
- Put the shallot and peas in a bowl, pour over a boiling water kettle, and then drain.
- Mix the oil, vinegar, and sugar to taste, and season generously.
- Toss the peas, shallot, leaves, radishes and dressing altogether when you are ready to eat.
- Calories- 82
- Fat- 6 g
- Carbs- 6 g
- Protein- 2 g
- Fiber- 2 g
Note: We do not recommend trying or adding any of these recipes into your eating plan without consultation with a professional. Pay attention to allergies, if you have any, and avoid the triggering foods if they are included in the recipes.
The Bottom Line
Radish microgreens are among the Brassica family’s healthiest and most nutritious foods. Evidence shows that radish microgreens nutrition has very low calories and carbs. In addition, these greens contain iron, phosphorus, potassium, magnesium, antioxidants, and vitamin A.
Due to their rich nutritional profile, these greens may help reduce disease risk, boost immunity, enhance skin health and overall health. You can consume radish microgreens in salads, soups, smoothies, juices, wraps, or sandwiches. However, first, consult your doctor and dietitian.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Can Stress Cause Weight Gain? (2016, webmd.com)
- Crunchy cucumber & radish salad (2022, bbcgoodfood.com)
- Deciphering the Nutraceutical Potential of Raphanus sativus—A Comprehensive Overview (2019, ncbi.nlm.nih.gov)
- Nutrients for Healthy Skin (2021, webmd.com)
- Pea & radish salad (2022, bbcgoodfood.com)
- Polyunsaturated fat: Everything you need to know (2020, medicalnewstoday.com)
- Science Confirms – You Really Should Eat Your Brassica (2017, ars.usda.gov)
- The Benefits of Vitamin C (2020, webmd.com)
- Walking (2020, cdc.gov)
- Zingy radish salad (2022, bbcgoodfood.com)