The radish is an edible root vegetable with crunchy flesh, variable skin colour, and an almost spicy, peppery taste.

Radishes vary in shape from short and round to long and narrow. The rind can be red, black, white, yellow, pink, or purple. 

Although sold in local markets, these vegetables are not commonly bought, in fact, many people are unaware of them.

In Nyabugogo market, a bunch goes for Rwf 800; however, vendors say they normally purchase them in small quantity because of the limited number of consumers.

Asked why some vegetables, such as radishes, are not consumed by many, nutritionists say that it’s because of unawareness. There is a need to educate people on some rarely acknowledged vegetables that are available in our markets, as they are great for health. 

Private Kamanzi, a dietician and nutritionist at Amazon Nutrition Cabinet in Kigali, who also advocates for nutrition education, says overlooking some of these healthy vegetables is depriving people of the nutrients their bodies need.

He says that people should embrace the culture of trying out new food, provided it is healthy and can be easily accessed.

Kamanzi says radishes are rich in antioxidants and minerals like calcium and potassium.

They are also packed with vitamins E, A, C, B6, and K. Plus, the vegetable is high in fibre, zinc, phosphorous, magnesium, copper, iron, and manganese.

These vitamins and minerals, he says, are known to keep the body in good working condition.

Radishes are a good source of antioxidants like catechin, pyrogallol, vanillic acid, and other phenolic compounds, and have a good amount of vitamin C, which acts as an antioxidant to protect cells from damage.

Together, Kamanzi says, these nutrients help lower high blood pressure and reduce one’s risks for heart disease. The radish is also a good source of natural nitrates that improve blood flow.

"On top of this, they are high on fibre, and when consumed as part of a daily salad, they improve digestion,” he says. Fibre also regulates bile production, safeguards the liver and the gall bladder, and is great for water retention.

If you are looking for a low-carb food, Kamanzi says radishes are a good option as they are known to be very low in carbs, which makes them a great choice for people monitoring their carbohydrate or sugar intake.

Studies show that each radish has just one calorie, no fat, and virtually no carbs. And that calorie isn’t empty which is essential for losing weight.

Also, the vitamin C in radishes, along with zinc and phosphorus, can help fight skin dryness, acne and rashes. The high water content in radishes also helps hydrate the skin.

More benefits

Radishes have been established to improve immunity, given that the radish has high vitamin C content, it can protect one from common cold and cough, and improve basic immunity system when consumed regularly.

Besides, they also control the development of harmful free radicals, inflammation and early ageing.

They are also metabolism-friendly, as nutritionists explain that this root vegetable is not only good for the digestive system, but it also helps to fix acidity, obesity, gastric problems, and nausea, among others.

Studies also show that a half-cup serving of radishes contains one gram of fibre and fibre helps manage blood sugar.