Black radish is one of the old and forgotten vegetables that are making a comeback. And there is something to celebrate! It helps the liver to cleanse itself and eliminate toxins, which makes it our best detox ally. And black radish has other serious assets. Nutritional composition, health benefits, advice on how to choose and consume it well… You will know everything about black radish after reading this article!
Did you know?
There are many varieties of radishes. They belong to the Brassicaceae (or cruciferous) family, like turnips and cabbages. Brassicaceae are known for their many protective substances and their richness in antioxidants. Available from September to March, black radish is also called “winter radish” or “Parisian horseradish”. Originally from Asia, it would be the first species of radish to have been cultivated by humans. It is larger than the pink radish and also more pungent. It is widely used in herbal medicine.
The nutritional composition of black radish
It is very low in calories and provides interesting micronutrients: vitamins B and C, minerals such as iodine and potassium, antioxidant substances and glucosinolates!
It is very low in calories
Black radish provides very few calories: only 20 kcal per 100 g. It is in fact made up of 93% water and contains less protein and carbohydrates than other vegetables. It is therefore a slimming ally for people looking to keep the line or lose weight.
It is rich in vitamins B and C
Black radish provides several vitamins: those belonging to group B (B3, B5, B6, B9) as well as vitamin C (6.4 to 23 mg per 100 g). Vitamin B9, which is unfortunately often lacking in our diet, contributes to the proper functioning of the blood system, the nervous system and the immune system. Vitamin C also helps us strengthen our immunity by fighting infections.
Black radish is a source of iodine and potassium
This radish contains an interesting amount of calcium, iodine but also potassium (312 mg per 100 g). Something to delight athletes because potassium is essential for practicing a sport. It is in fact highly involved in muscle function and in the metabolism of carbohydrates.
As for iodine, it contributes to the proper functioning of the thyroid by making thyroid hormones. The latter are involved in many functions of the body (regulation of metabolism, muscle development, etc.).
It contains powerful antioxidants
Black radish contains anthocyanidins and anthocyanins, which are valuable antioxidant substances. This is also the case for all varieties of radish, as shown an American study who was interested in the composition of 8 different varieties.
This radish is rich in glucosinolates
Glucosinolates are substances that can be found in radishes but also in other vegetables of the Brassicaceae family. Black radish is the one that contains the most: its glucosinolate content is 4 times higher than the majority of other vegetables in this family. A total of 6 different glucosinolates have been identified in this variety of radish.
This is a real asset of black radish because glucosinolates, in addition to being the source of the heat of radishes, are the source of their main health benefits and their detoxifying properties.
The recognized health benefits of black radish
Studies have looked at the benefits of black radish as well as the benefits of glucosinolates. Here are the conclusions they drew.
It would purify the liver
Black radish stimulates bile secretion and facilitates its evacuation to the intestines, which contributes to cleansing of the liver, better elimination of waste and better digestion. It therefore relieves digestive disorders (dyspepsia, nausea, feeling of heaviness after a meal…) resulting from poor evacuation of bile.
It also enhances the action of liver enzymes. Thus, toxins of various origins (food additives, alcohol, heavy metals, drugs, pesticides, outdoor pollution, tobacco, etc.) are better eliminated. Indeed, the liver serves as a sort of filter allowing the body to eliminate toxins, and it should be cleaned from time to time. As you will have understood, consuming black radish is therefore ideal after the end of the year holiday meals or as soon as you have binge!
Black radish would prevent gallstones
Gallstones are common and can cause severe abdominal pain. They most often result from saturation of the bile with cholesterol. A study carried out in 2014 in Mexico concluded that this variety of radish helps lower cholesterol levels in the liver, which may prevent the formation of gallstones. On the other hand, one should avoid consuming black radish when gallstones are already installed.
It would also purify the kidneys
In addition to cleaning the liver, black radish would also have a purifying and diuretic action on the reins. Indeed, it would prevent the formation of uric acid crystals, which would prevent kidney and urinary stones, but also joint pain that may result from an excess of uric acid.
This radish would prevent certain cancers
According to several studies (such as here for example), crucifers (and therefore black radish) had anti-carcinogenic powers. Indeed, they have shown that a diet rich in cruciferous vegetables should prevent certain cancers: ovarian cancer, lung cancer, prostate cancer, kidney cancer, breast cancer as well as digestive cancers (stomach , colorectal…). Black radish would also be one of the most protective crucifers against cancer, along with white radish (daikon).
Our tips for making the most of the benefits of black radish
What is the best way to consume this radish and store it to make sure you get its benefits? Follow our advice!
Consume it in all its forms
In the trade, you can find fresh black radish on the stalls in autumn and winter (from September). This is the time to enjoy! It is also found in the form of juice, syrup or as a food supplement.
Choose certified organic black radish
Studies (University of Newcastle, ABARAC) have proven that organic vegetables (and fruits) are 30% higher in nutrients and 18% to 69% higher in antioxidants. If you do not choose it organic, you risk missing out on its valuable assets. It would be a shame!
Choose black radish grown in France
Before buying it, check that it has been grown in France (and ideally close to you) because other European countries produce it: Germany, Austria, Italy and the Pays -Low. Also make sure it is firm with smooth skin when you buy it.
Consume it raw
Black radish is usually eaten raw and this is the best way to reap its benefits. It is delicious as a starter or in a salad. You can cut it into slices, pieces or grate it. If it is too hot, consider eating it cooked: cooking will soften its taste.
The skin of the black radish is edible
Should I peel this vegetable before eating it? Not really. Its skin is edible but it is not to everyone's taste because it is thick, rough and pungent. Therefore, it is most often eaten peeled.
Black radish will keep for a week in the fridge
You can keep it for up to a week in the crisper of the refrigerator. If it is started, do not peel the part that you have not consumed before refrigerating because it will then keep for a shorter time.
Black radish: what to remember
Black radish has purifying properties that organize themselves to detoxify and purify themselves.
It just makes its appearance on the shelves in September, when it's time for the back-to-school detox to eliminate toxins.
It is also an invaluable help in winter, in particular after the holiday meals display helps to relieve digestive disorders and liver attacks, but also to undertake a detox cure at the end of winter.
Since it helps to cleanse the body, consuming black radish is particularly recommended in certain cases: long-term medication, liver damage (alcoholic, toxic or viral), slow digestion or constipation, smoking, polluted environment, etc.
In addition to being a detox food, it is a slimming food because it provides very few calories. It therefore has its place in a weight loss diet.
Do not hesitate to also consume other varieties of radishes or vegetables from the cruciferous family (turnips, cabbage, etc.) because they are the vegetables richest in antioxidants! Black radish is the one that contains the most glucosinolates, which are substances with detoxifying powers.
Our infographic on black radish
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For some people, crunches and other abdominal force workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal groupes de muscles ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis zones musculaires in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner bourrinage underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the gamme of groupes de muscles that act as your foundation. In addition to your abs, your core includes the muscles along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core groupes musculaires to stay strong and active. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back muscle exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t stable and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it hard to turn, bend, and get dressed.
Starting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal groupes musculaires by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal groupes de muscles and return to the starting position. Do this eight to 10 times, then rest for 30 to 90 seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter morceaux of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the zones musculaires.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal groupes musculaires by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core zones musculaires, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal groupes de muscles while you’re walking. ' Just be very intentional about it, ' says Brown. Think about posture and muscle activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.