Radish (Raphanus sativus) is underrated or overlooked root cruciferous vegetable belongs to mustard or Brassicaceae family like kale and cauliflower which is lauded for its potential health benefits due to it dense, rich and impressive nutritional facts including water content, fiber, vitamins and minerals. It is also known as Mooli in Indo- Pak region which has pungent, peppery or spicy flavor with crispy texture. It is juicy and refreshing which can be consumed as raw, cooked or pickled. Let’s lowdown its amazing impact on health and well-being one by one,
HOW RASISH SUPPORT DIGESTION OR IMPROVED GUT HEALTH?
Radish is highly nutritional vegetable which support and improve gut health via following ways,
• It is rich in fiber both soluble and insoluble which keeps your bowel movement smooth and regular and prevent you from constipation by adding bulk to your stool.
• In ancient times, extract of mooli has been consumed for the relief of stomach issues and constipation.
• Soluble fibers in mooli slow down absorption of glucose from gut into blood stream and aid in the management of glucose homeostasis.
• Soluble fiber also flush out toxins from the gut and lowers cholesterol level of blood by excreting out the cholesterol from the gut.
• It is low calorie vegetable which fulfil your satiety and hunger with high fiber and water content. In short, it curbs food craving and keep you full with low calorie.
AS A PREBIOTIC
As we all know very well that the green part of mooli which consist of stem and leaves is edible which is commonly used to prepare bhujia in Pakistan by our elders. This green part is known radish green is commonly discarded by youth or use to feed animals. However, according to current in vitro studies suggestion rhamnogalacturonan-l, a polysaccharide (complex carbohydrates) found in radish greens show it prebiotic effects especially for beneficial strains like Lacticaseibacillus, Lactobacillus and Bifidobacterium. Overall, it promotes gut and host health by increasing beneficial microbes which is linked with many physiological functions such as nutrient absorption, immune system, intestinal barrier function and gut motility improvement and synthesis of bioactive compounds.
KEEPS YOU HYDRATED
High water content which is around 94% to 95% in mooli keep your body hydrated especially in winter season when water intake is less than average. Proper hydration cut down unwanted craving and boost the metabolism which will promote weight loss.
HOW RASISH EASE YOUR WEIGHT LOSS JOURNEY?
Radish is low calorie tuber vegetable with no fat and less carbohydrates. High water and fiber content in it, facilitate weight loss by curbing craving of food. Some in vitro and animal studies suggest the radish greens exhibit anti adipogenic effects as follow,
• Inhibition of fat cells (adipocytes) formation
• Reduction of maturation of preadipocytes into adipocytes
• Reduce lipid accumulation into fat cells
HEPATOPROTECTIVE EFFECTS OF MOOLI
It is a liver friendly vegetable which support liver health by following ways,
• It support detoxification process by flushing out toxins and harmful molecules from the body and cleanse digestive system, kidney and liver naturally.
• As presence of powerful antioxidant in mooli reduces oxidative stress, inflammation and damage to cells and promote cell regeneration and healing process.
• It enhance bile acid production which is very important for fat breakdown and metabolism.
• White mooli contain betaine which improve liver functions and fat digestion.
HOW RASISH EFFECTIVE AGAINST JAUNDICE?
Traditionally, radish has been used in jaundice due to its detoxification properties and antioxidant profile. It purifies the blood and remove excess amount of bilirubin and prevent further breakdown of the red blood cells thus, maintain an increase level of oxygen.
PREVENTION OF HAEMORRHOIDS
Constipation is one the most leading factor of anal fissures, hemorrhoids and piles that’s why managing constipation with fiber is a good strategy. White radish by increasing intestinal motility and by enhancing water retention due to lignin non-digestible carbohydrates not only improve stool consistency but also help to reduce constipation which subsequently ease symptoms of hemorrhoids such as pain during strain. Secondly, reduction of oxidative stress and inflammation also alleviate the sign and symptoms of hemorrhoids.
LOWER BLOOD PRESSURE AND GUARD THE HEART HEALTH
Mooli guard the heart health in various ways as follow,
• Rich antioxidant content especially vitamin C and anthocyanin reduces oxidative stress and inflammation by removing free radicals and prevent the heart muscles from damage
• Mooli contain folate (vitamin B9), betaine and fiber due to which, it keeps the homocysteine level low by converting it, into methionine or cysteine. Otherwise, it might be a contributing factor of cardiovascular disorders.
• Presence of potassium in mooli and its mild diuretic effects support in maintaining a healthy blood pressure by lowering it.
• It may prevent atherosclerosis by lowering triglycerides or bad cholesterol along with reduce absorption of cholesterol from the gut due to fiber content.
• It maintain healthy blood flow due to presence of natural nitrates.
• It maintain a healthy body weight which support over all heart health.
• High water content in mooli help in maintaining a healthy blood circulation.
DIABETES
It is low glycemic index vegetable which prevent sudden spike of blood sugar into blood. As high fiber content in mooli, slow down digestion, hence stabilize the blood sugar. Anthocyanins and catechin in mooli reduce insulin sensitivity and enhance insulin secretion respectively.
ANTI CANCEROUS POTENTIAL OF MOOLI
Radish contains glucosinolates (Sulphur containing compound) which convert into isothiocyanates such as sulforaphane and sulforaphane which has strong anticancer potential and reduce the risk of many cancers like colon, kidney, intestinal, stomach, oral, breast, cervical, prostate and lung cancer.
ANTI FUNGAL ACTIVITY OF MOOLI
Mooli exhibits anti-fungal activity during in vitro studies against Candida albicans, Aspergillus Niger, Fusarium spp. and Penicillium spp. mainly due to glucosinolates, isothiocyanates, flavonoids, phenolic compounds and other antioxidants.
RESPIRATORY HEALTH AND MOOLI
Anti congestive, antimicrobial, anti-inflammatory and mucolytic activity of mooli improve respiratory health by thinning and expelling out mucus, by reducing throat irritation and by easing the symptoms of cold, cough and bronchitis,
HOW MOOLI BOOST IMMUNITY?
Mooli boost immunity primarily because of vitamin C which is key player to increase white cell production. Presence of selenium in mooli enhance immune response by activating T and beta cell. Rich antioxidant profile also prevents the cells or body from free radicals or harmful molecules damage by reducing oxidative stress and inflammatory markers.
PROMOTE HEALTHEIR SKIN
Mooli promote skin health by detoxifying the body and skin, by boosting collagen production due to high vitamin C content, by reducing inflammation and damage to cells along with its antimicrobial properties. A good amount of water provides hydration shield to skin and make it smooth and glowing.
PRECAUTIONS
• It is rich in fiber which may cause gas and bloating.
• Excess consumption may cause hypoglycemia and hypotension due to its diuretic effects.
• Care must be taken in people having impaired thyroid function due to its goitrogenic compounds.
• If you have food allergy with radish.
TAKE AWAY NOTE
Radish is amazing vegetable with numerous health benefits. Daily incorporation of radish into diet will reap the benefits. Moderation is the key in order to avoid any unusual and harmful effects.
