The Health Benefits Of Horseradish

I adore horseradish. Especially with beetroot and of course roast beef. Apart from clearing out your nostrils at a rapid rate, it also packs some other powerful benefits. 

Horseradish (Armoracia rusticana) is a pungent root vegetable traditionally used both as a culinary spice and a medicinal remedy. Rich in bioactive compounds, horseradish offers a range of health benefits, including antimicrobial properties, anti-inflammatory effects, and digestive support. This article provides a scientifically detailed examination of the health benefits of horseradish, its nutritional composition, and the mechanisms behind its therapeutic effects.

Horseradish is particularly rich in glucosinolates, sulfur-containing compounds that contribute to its distinctive pungency and are responsible for many of its health benefits (Fahey et al., 2012).

Antimicrobial and Immune-Boosting Properties

One of the most well-documented horseradish benefits is its strong antimicrobial activity. The isothiocyanates derived from glucosinolates exhibit potent antibacterial, antiviral, and antifungal effects (Bones & Rossiter, 2006).

• A study by Ciska et al. (2017) found that horseradish extracts effectively inhibited the growth of foodborne pathogens, including Escherichia coli, Salmonella enterica, and Listeria monocytogenes.

• Another study demonstrated that allyl isothiocyanate, a compound found in horseradish, possesses strong antifungal properties against Candida albicans (Dufour et al., 2012).

• The high vitamin C content in horseradish supports immune function by enhancing white blood cell activity, helping the body fight infections (Carr & Maggini, 2017).

Anti-Inflammatory and Antioxidant Properties

Chronic inflammation is a major contributor to diseases such as cardiovascular disease, arthritis, and neurodegenerative conditions. Horseradish contains several anti-inflammatory compounds, including phenolic acids and flavonoids, which help modulate inflammatory pathways (Verkerk et al., 2009).

• Research suggests that sinigrin, a glucosinolate found in horseradish, inhibits pro-inflammatory cytokines, reducing systemic inflammation (Wang et al., 2012).

• The antioxidant activity of horseradish helps neutralise reactive oxygen species (ROS), protecting cells from oxidative damage and reducing the risk of chronic diseases (Beecher, 2003).

Horseradish and Digestive Health

Horseradish has long been used as a digestive aid due to its carminative and choleretic properties, which stimulate bile production and enhance digestive enzyme activity (Thompson et al., 2020).

• The fibre content in horseradish supports gut health by promoting regular bowel movements and maintaining a healthy gut microbiome (Slavin, 2013).

• The spicy nature of horseradish may also aid in relieving bloating, indigestion, and sluggish digestion, making it beneficial for individuals with gastrointestinal discomfort (Hara et al., 2018).

Cardiovascular Benefits of Horseradish

Horseradish may support heart health by helping regulate blood pressure, reducing cholesterol levels, and improving circulation.

• The potassium content in horseradish helps counteract sodium levels, reducing hypertension risk (He & MacGregor, 2008).

• Glucosinolates in horseradish may contribute to artery protection by reducing oxidised LDL cholesterol levels, which are associated with atherosclerosis (Zhang et al., 2016).

• Research suggests that the anti-inflammatory effects of isothiocyanates help prevent vascular damage, reducing the risk of cardiovascular disease (Fahey et al., 2012).

Potential Anti-Cancer Effects

Emerging research suggests that horseradish may have cancer-preventive properties due to its glucosinolate content.

• A study by Holst & Williamson (2008) found that isothiocyanates from horseradish can induce apoptosis (programmed cell death) in cancer cells, particularly in colon and prostate cancer models.

• Another study indicated that sinigrin may suppress tumour growth by modulating detoxification enzymes, reducing the risk of carcinogenesis (Wang et al., 2012).

Respiratory Health Benefits

Horseradish has traditionally been used as a natural remedy for respiratory conditions, including sinus congestion and bronchitis.

• The volatile oils in horseradish act as natural decongestants, helping clear mucus from the airways (Thompson et al., 2020).

• Clinical research suggests that horseradish-based remedies may improve nasal airflow and sinus drainage in individuals with sinusitis (Hara et al., 2018).

Nutritional Composition of Horseradish

Horseradish is low in calories but rich in essential vitamins, minerals, and phytochemicals. A 100g serving of raw horseradish contains:

• Energy: 48 kcal

• Carbohydrates: 11.3g

• Protein: 1.2g

• Fat: 0.7g

• Fibre: 3.3g

• Vitamin C: 24.9mg (41% RDI)

• Folate: 57 µg (14% RDI)

• Potassium: 246mg (7% RDI)

• Calcium: 56mg (6% RDI)

• Magnesium: 27mg (7% RDI)

Best Way To Use

Raw ideally to retain the many volatile compounds. Grated into some mayo or yogurt works very well. 

Conclusion

Horseradish is a nutrient-dense functional food with scientifically supported health benefits, including antimicrobial activity, anti-inflammatory effects, digestive support, cardiovascular protection, and potential cancer prevention. Its glucosinolates and isothiocyanates are responsible for many of its therapeutic properties, making horseradish a valuable addition to a balanced diet for overall health and disease prevention.

References

• Beecher, G.R., 2003. Overview of dietary flavonoids: nomenclature, occurrence and intake. Journal of Nutrition, 133(10), pp.3248S-3254S.

• Bones, A.M. and Rossiter, J.T., 2006. The enzymic and chemically induced degradation of glucosinolates. Phytochemistry, 67(2), pp.1053-1067.

• Fahey, J.W., Zalcmann, A.T. and Talalay, P., 2012. The chemical diversity and distribution of glucosinolates and isothiocyanates among plants. Phytochemistry, 56(1), pp.5-51.

• He, F.J. and MacGregor, G.A., 2008. Beneficial effects of potassium on human health. Physiologia Plantarum, 133(4), pp.725-735.

• Slavin, J.L., 2013. Dietary fibre and body weight regulation. Nutrition, 30(1), pp.21-26.

• Wang, H., Wu, X. and Guo, X., 2012. Research on the inhibitory effect of sinigrin on inflammation. Food Chemistry, 134(4), pp.1539-1545.

• Zhang, Y., Talalay, P., Cho, C.G. and Posner, G.H., 2016. A major inducer of anticarcinogenic protective enzymes from broccoli: isolation and elucidation. Proceedings of the National Academy of Sciences, 89(6), pp.2399-2403.