Horseradish is a versatile root vegetable known for its sharp, pungent flavour and distinctive aroma. Beyond its role as a spicy condiment, it has been valued for centuries in both culinary and medicinal practices. Packed with essential nutrients such as vitamin C, potassium, calcium, and antioxidants, horseradish may help reduce inflammation, support respiratory health, and protect cells from damage. It also contains compounds with antibacterial and antifungal properties, which may aid digestion and immune function. Horseradish can be used fresh, as a prepared sauce, or in supplements, making it easy to incorporate into meals. However, it should be consumed in moderation, especially by those with digestive or thyroid conditions, to avoid irritation or adverse effects.
What is horseradish, and its nutritional benefits
Horseradish is a root vegetable belonging to the mustard family. It is traditionally planted in early spring or late autumn and thrives in cooler climates. Often transformed into a prepared horseradish sauce, it adds a distinctive sharpness to meals, from fish and meats to sandwiches and burgers. Its flavour is similar to wasabi, commonly served with sushi.The name horseradish originates from Central Europe. Originally called “meerrettich,” meaning sea radish, it was later mispronounced in English, eventually becoming horseradish. Horseradish sauce is made by combining grated or pureed horseradish root with vinegar, and sometimes mayonnaise or sour cream, offering a spicy addition to many dishes.Nutritional benefits: Horseradish is a low-calorie root rich in essential nutrients. A single tablespoon of prepared horseradish contains approximately 7 calories, 2 grams of carbohydrates, 0.1 grams of fat, 0.5 grams of fibre, and 0.2 grams of protein.Fresh horseradish root is more nutrient-dense. One cup of freshly grated horseradish contains 150 calories, 2 grams of fat, 34 grams of carbohydrates, 14 grams of fibre, 9 grams of sugars, and 6 grams of protein. It also provides important minerals and vitamins including calcium, magnesium, potassium, folates, vitamin C, zinc, and phosphorus.Processed horseradish sauce can be high in sodium. Excessive sodium intake may increase the risk of high blood pressure, heart disease, and stroke. Mindful portion sizes are essential to enjoy horseradish safely.
Health benefits of consuming horseradish
Horseradish contains sinigrin, a compound found in mustard family vegetables. Research indicates that sinigrin may reduce inflammation by influencing immune system activity. Some studies suggest it may even help alleviate symptoms of atherosclerosis, although further research is needed to confirm this effect in humans.
- Antioxidant and cellular protection against cancer
Rich in antioxidants, horseradish helps neutralise free radicals, reducing cellular damage. Early studies also indicate that horseradish may inhibit the growth of colon, lung, and stomach cancer cells. More human studies are required to fully understand its potential anti-cancer properties.
- Supports respiratory health
The pungent compounds in horseradish create a distinctive burning sensation in the nose and sinuses, which may also offer health benefits. Research has shown that horseradish supplements combined with nasturtium can be effective in treating sinus infections and bronchitis. These findings highlight horseradish’s potential to support respiratory health naturally.Horseradish contains phytochemicals called isothiocyanates, which demonstrate antibacterial and antifungal properties. These compounds may help combat bacteria and fungi responsible for conditions such as food poisoning, stomach ulcers, and skin or nail infections.
How to prepare horseradish
Making horseradish at home ensures a fresher taste and allows control over ingredients. To prepare it:
- Peel the horseradish root, removing dark veins.
- Chop it into small pieces and process it in a food processor or grate it finely.
- Place the horseradish in a jar and cover it with vinegar and cold water.
- Add kosher salt, stir, and refrigerate until ready to serve.
How to make horseradish sauce
Horseradish sauce can be made using prepared horseradish combined with a creamy base such as sour cream, mayonnaise, or cream. A basic method includes:
- Melting butter and whisking in flour on the stove.
- Gradually adding milk and half-and-half, stirring until thickened.
- Removing from heat and mixing in salt, sugar, ground mustard, pepper, nutmeg, and prepared horseradish.
- Adding fresh lemon juice and cooling before storing in an airtight container.
How to use horseradish in cooking
Horseradish adds bold flavour to a wide range of dishes. Store-bought horseradish sauce can be used as a dip for fish, spread on burgers, mixed into mashed potatoes, or as a steak dressing. Fresh horseradish can be boiled, sautéed, or grilled, pairing well with root vegetables like beets and potatoes, as well as broccoli and Brussels sprouts.Horseradish supplements are also available in capsule form. Experts recommend 500 to 1500 milligrams with water three times a day.Prepared horseradish can be stored in the refrigerator for up to three months, while horseradish sauce should be consumed within three days.
Potential side effects of horseradish
While generally safe for most adults, horseradish can cause stomach discomfort, sweating, or vomiting in some individuals. It is not recommended for children under four years, pregnant or breastfeeding individuals, or people with thyroid disorders.Those with inflammatory digestive conditions such as Crohn’s disease, ulcerative colitis, esophagitis, inflammatory bowel disease, or stomach ulcers should avoid consuming horseradish as it may worsen symptoms.Also Read | Jaw-breaking golgappa! UP woman’s snack bite turns into terrifying medical emergency | Watch viral video
