radishes

Radish-72

PRIMARY MICRO NUTRIENTS Vitamin C, Molybdenum
SECONDARY MICRO NUTRIENTS Calcium (in leaves), Iron, Copper, Potassium, Vitamin B6, Folate
NUTRITIONAL HIGHLIGHTS and NOTES Low in calories. Cooking destroys vitamin C content
FUNCTIONAL BENEFITS
  • Cruciferous family: cancer protective
  • Helps liver disorders – promotes flow of bile
  • Diuretic; expectorant; treats gastric discomfort; laxative
PHYTONUTRIENTS
PLANT FAMILY Brasilica, Cruciferous. Related to: Arugula, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Collards, Mustard, Kale, Rutabaga, Turnips, Watercress
DANGERS Increased bile flow is not good for people with gallbladder disease
RDA Radishes, raw
Nutrient Unit per 100g
Water g 3700 95.27 2.6%
Energy kcal 2600 16 0.6%
Protein g 90 0.68 0.8%
Total lipid (fat) g 87 0.1 0.1%
Carbohydrate, by difference g 224 3.4 1.5%
Fiber, total dietary g 38 1.6 4.2%
Sugars, total g 1.86
Minerals
Calcium, Ca mg 1000 25 2.5%
Iron, Fe mg 8 0.34 4.3%
Magnesium, Mg mg 420 10 2.4%
Phosphorus, P mg 700 20 2.9%
Potassium, K mg 470 233 49.6%
Sodium, Na mg 39
Zinc, Zn mg 11 0.28 2.5%
Copper, Cu mg 0.9 0.05 5.6%
Manganese, Mn mg 2.3 0.069 3.0%
Selenium, Se µg 55 0.6 1.1%
Vitamins
Vitamin C, total ascorbic acid mg 90 14.8 16.4%
Thiamin mg 1.2 0.012 1.0%
Riboflavin mg 1.3 0.039 3.0%
Niacin mg 16 0.254 1.6%
Pantothenic acid mg 5 0.165 3.3%
Vitamin B-6 mg 1.7 0.071 4.2%
Folate, total µg 400 25 6.3%
Choline, total mg 6.5
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 7 0.1%
Vitamin E, total mg 15 0 0.0%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 1.3 1.1%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

Advertisements
This entry was posted in veg and tagged , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s