How much horseradish should i eat a day? It is well established that the beneficial properties of horseradish are many. In fact, they are so numerous that it would take a book to cover them all. The benefits of horseradish range from the health of your skin, to the health of your digestive system and even your brain function.
What is horseradish?
Horseradish is believed to have originated in Eastern Europe. It’s a cruciferous vegetable, alongside mustard, wasabi, cabbage, broccoli, and kale.
It has a long, white root and green leaves. When the root is cut, an enzyme breaks down a compound called sinigrin into a mustard oil.
This oil, known as allyl isothiocyanate, gives horseradish its telltale odor and taste and may irritate your eyes, nose, and throat.
The root is typically grated and preserved in vinegar, salt, and sugar for use as a condiment. This is known as prepared horseradish.
Horseradish sauce, which adds mayonnaise or sour cream to the mix, is also popular.
Horseradish is often confused with wasabi, another pungent condiment that’s common in Japanese cooking. This is because the “wasabi” you get at most Japanese restaurants is really horseradish paste mixed with green food coloring.
True wasabi (Wasabia japonica) comes from an entirely different plant and is said to have an earthy taste. Additionally, it’s green in color instead of white.
SUMMARY
Horseradish is a white root vegetable that’s closely related to mustard and wasabi. Its pungent taste and odor lend a spicy kick to any dish.
What Is The Nutritional Profile Of Horseradish?
| SEE THE TABLE BELOW FOR IN DEPTH ANALYSIS OF NUTRIENTS: NUTRITION VALUE PER 100 G | ||
|---|---|---|
| PRINCIPLE | NUTRIENT VALUE | PERCENTAGE OF RDA |
| Energy | 48 cal | 2% |
| Carbohydrates | 11.29 g | 9% |
| Protein | 1.18 g | 2% |
| Total Fat | 0.69 g | 3% |
| Cholesterol | 0mg | 0% |
| Dietary Fiber | 3.3 g | 9% |
| VITAMINS | ||
| Folates | 57 µg | 14% |
| Niacin | 0.386 mg | 2.5% |
| Pantothenic acid | 0.093 mg | 2% |
| Pyridoxine | 0.073 mg | 6% |
| Riboflavin | 0.024 mg | 2% |
| Thiamin | 0.008 mg | 1% |
| Vitamin A | 2 IU | 1% |
| Vitamin C | 24.9 mg | 41% |
| ELECTROLYTES | ||
| Sodium | 314 mg | 21% |
| Potassium | 246 mg | 5% |
| MINERALS | ||
| Calcium | 56 mg | 6% |
| Copper | 0.058 mg | 6% |
| Iron | 0.42 mg | 5% |
| Magnesium | 27 mg | 7% |
| Manganese | 0.126 mg | 5.5% |
| Phosphorus | 31 mg | 4.5% |
| Zinc | 0.83 mg | 8% |
| PHYTO-NUTRIENTS | ||
| Carotene-ß | 1 µg | – |
| Crypto-xanthin-ß | 0 µg | – |
| Lutein-zeaxanthin | 10 µg | – |
Provides a variety of nutrients
Since horseradish is usually eaten in small amounts, a typical serving is very low in calories but contains several minerals and plant compounds.
One tablespoon (15 grams) of prepared horseradish provides:
- Calories: 7
- Protein: less than 1 gram
- Fat: less than 1 gram
- Carbs: 2 grams
- Fiber: 0.5 gram
It also boasts small amounts of calcium, potassium, magnesium, folate, and other micronutrients.
What’s more, this spicy vegetable is rich in a variety of healthy plant compounds, including glucosinolates, which break down into isothiocyanates and may protect against cancer, infections, and brain diseases.
Uses of Horseradish
With medicinal and nutritional values, horseradish has a variety of uses.
Listed below are the best uses of the root vegetable:
Culinary
The tangy taste of this root vegetable comes from a compound called allyl isothiocyanate. Horseradish is used in many different ways when it comes to cooking. One of its primary uses is making flavoured vinegar, which can help preserve it for months.
Another known use of it is in the vegetable leaves, making many salad recipes enjoyable. It also serves an ingredient in dishes such as meat, fish, sandwiches, sauces, and even cocktails.
Horseradish Sauce
According to a study, the sauce is made from grated horseradish and is popular in the United Kingdom. It is famous as a sauce served with roasted beef. In addition, this sauce is very popular in Poland and Germany. However, the preparation and texture are slightly different.
In other cultures, like the Eastern European Jewish cuisine, a sweetened horseradish-vinegar sauce, a.k.a chrain, traditionally accompanies gefilte fish. In Russia, this root vegetable is mixed with grated garlic to form their version of a sauce. And in France, the horseradish sauce is known as sauce au raifort.
Medicinal Uses
As mentioned above, the Egyptians knew the medicinal properties of horseradish, and they used it correctly. The same goes for the Greeks; they used the root vegetable as an aphrodisiac.
According to a study, in Europe, it has been used to treat scurvy, food poisoning, and tuberculosis. Horseradish is also known to reduce inflammation, fight cell damage, and improve one’s respiratory system.
Wasabi
Since wasabi japonica is challenging to cultivate, it is a common derivative of horseradish. However, since horseradish is easier to grow and time-saving, the commercially available ones usually contain horseradish, mustard, cabbage, and food colour. So, unfortunately, sushi lovers might have never tasted real wasabi.
How Is Horseradish Good For You?
Some of the important benefits of horseradish come from its component allyl isothiocyanate, which is known to prevent different forms of cancer.
Other compounds in horseradish, namely glucosinolate and sinigrin, also possess chemopreventive effects. The root contains several other antioxidants that treat respiratory disorders like mucus and sinusitis. They also help combat bacterial infections, including that of the urinary tract.
And like we said, there are several other ways horseradish can do wonders for your health.
How Much Horseradish Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
Horseradish can come in many different forms. Follow the label recommendations when taking any of the forms.
The fresh root of horseradish should be taken before meals. Take 3-4 grams daily. The dried root can be taken in 20 grams per day. As an infusion and syrup, horseradish can be taken in 2-gram doses several times per day. Horseradish can be prepared in a tincture. Take 2-4 grams of the dried equivalent per day as a tincture.
What Are The Benefits Of Horseradish?
1. Horseradish Helps Combat Cancer
The glucosinolates in horseradish were found to activate the cancer-fighting enzymes, and this can prove beneficial to patients combating cancer. What is more interesting is that these glucosinolates, in the plant world, actually protect the plants from toxic environments. In fact, horseradish contains 10 times more glucosinolates than broccoli.
There are other preliminary studies that state how horseradish can induce cell death in the case of colon cancer. All of this only accentuates the possibility of glucosinolates being used as a potential cancer cure.
2. Is An Antioxidant Powerhouse
Horseradish root possesses several phytocompounds, types of antioxidants that are extremely beneficial to human health. Some other antioxidants in horseradish are antimutagenic, which means that they can protect the body from mutagens that otherwise inflict grave harm.
There is research that also shows how horseradish can decrease DNA damage caused by oxidative stress.
3. Can Help Treat Urinary Tract Infections
The antibiotic properties of horseradish can help treat urinary tract infections in some cases, better than conventional treatment. Another reason horseradish works well in this aspect is sinigrin, the compound we spoke of initially. Sinigrin is an effective diuretic and prevents water retention, and this helps deal with urinary tract infections.
Did You Know?
Horseradish is still planted and harvested by hand.
4. Enhances Digestion
Certain enzymes in the root can stimulate digestion and aid bowel movements. Horseradish root is also considered a cholagogue, i.e., it stimulates bile production in the gallbladder – thereby aiding digestion.
And the little fiber in the root can also improve digestion.
However, certain reports also recommend horseradish against digestive issues. Hence, it is best to consult your doctor.
5. Fights Inflammation
One Italian study states that horseradish can help fight inflammation – it achieves this by reducing the release of reactive oxygen species. Several parts of Chinese medicine have recommended the use of horseradish to help prevent inflammation – be it in the case of injury or even for relief from arthritis pains.
However, we need more research on this.
6. Eases Respiratory Ailments
The antibiotic properties of the root can play a major role in treating respiratory ailments. In fact, traditional medicine has seen the use of horseradish root for treating bronchitis, cough, common cold, and sinusitis.
The results of a study were quite surprising. When a drug containing horseradish root was tested against conventional antibiotics, the results were quite comparable. The root was able to help treat sinusitis (or congestion) and bronchitis in ways similar to that of the treatment.
7. Has Antimicrobial Properties
It is the allyl isothiocyanate in the root that offers antimicrobial properties. Studies have shown that this compound can offer protection against a variety of microbes. And in yet another study, roast beef added with horseradish essential oil displayed the most resistance against bacterial growth.
The antimicrobial properties of horseradish also help in the treatment of ear infections.
8. Helps Treat Melasma
Melasma is a condition where brown patches appear on the face. But since horseradish root has bleaching properties, it can help treat skin discoloration – which is the primary symptom of melasma.
You can simply cut the horseradish root into slices and rub one directly on your skin. Ensure the juice of the root is applied to the affected areas. You can allow it to dry and then rinse with lukewarm water and pat dry. Repeat once a week until the brown patches fade.
You can also mix two tablespoons of horseradish powder with one cup of sour cream. Apply the mixture to your face and leave it on for 30 minutes. Wash your face with lukewarm water. Repeat once a week until you see positive results.
Did You Know?
A study conducted by MIT showed that an enzyme in horseradish, called horseradish peroxidase, can clean wastewater by removing a number of pollutants.
9. Horseradish Can Help Reduce Age Spots
The skin-lightening properties of horseradish have a role to play here.
You can make horseradish paste and apply it to the affected areas. Leave it on for about 20 minutes and then wash it off with lukewarm water. You can follow this remedy a few times a week.
Alternately, you can grate a four-inch piece of horseradish and mix it with a quarter cup of apple cider vinegar. Allow the mixture to sit for about two weeks, post which you strain it. Using a cotton ball, apply it to the affected areas. Follow this remedy thrice a day for about a month.
10. Can Boost Hair Growth
Though there is little research on this, some sources say that the antioxidants in horseradish help regenerate hair and prevent hair loss. They achieve this by improving circulation to the scalp.
Simply prepare a poultice from horseradish and apply to your scalp. Leave it on for about 20 minutes and then shampoo as usual.
These are the benefits of the much popular condiment, which is now gaining acclaim for its goodness as well. But how do you measure goodness? Yes, with the nutrients.
Healthy Recipes Using Horseradish
Home-Made Horseradish
Servings: 24 (½ cup yield)
Preparation time: 10 minutes
Ingredients
- Horseradish root: 1 (8 to 10-inch long) piece
- Water: 2 tbsp/ as needed
- White vinegar: 1 tbsp/as needed
- Pinch salt
Method
- Remove the leaves (if needed) and rinse the dirt off of the root.
- Use a vegetable peeler to peel the surface skin off of the tuber. Chop into pieces.
- Put into a small food processor. Add a couple of tablespoons of water. Process until well ground, adding more water a teaspoon at a time if needed.
- Be careful! A ground-up fresh horseradish is often as potent as freshly chopped onions and can hurt your eyes if you get too close. So keep at arm’s length and work in a well-ventilated room.
- Strain out some of the water if the mixture is too liquidy. Add a tablespoon of white vinegar and a pinch of salt to the mix. Pulse to combine.
- Note that the vinegar will stabilise the ground horseradish level of hotness, so do not wait too long to add it to the mixture. Add more vinegar, one teaspoon at a time, if needed.
- Using a rubber spatula, carefully transfer the grated horseradish to a jar. It will keep for at least one month in the refrigerator.
Nutritional Facts for 1 tsp (5 grams)
- Calories: 2.4 kcal
- Fat: 0 g
- Carbohydrate: 0.5 g
- Protein: 0 g
Note: This recipe uses a small root to make ½ cup of prepared horseradish. Because of the small amount, a small or mini food processor (6-cup capacity or smaller) or chopper work best. Double the recipe for a large food processor, making 1 cup.
Horseradish Sauce
Servings: 12 (¾ cup yield)
Preparation time: 2 minutes
Ingredients
- Sour cream: ½ cup
- Prepared horseradish drained: 2 tbsp
- Mayonnaise: 2 tbsp
- Apple cider vinegar: 1 tsp
- Salt: ¼ tsp
- Black pepper: ⅛ tsp
- Chives, finely chopped: 1 tbsp
Method
- In a small mixing bowl, add and stir all the ingredients together.
- Serve it immediately or cover and refrigerate it for not more than two weeks.
Nutritional Facts for 1 tsp (5.6 grams)
- Calories: 28.2 kcal
- Fat: 2.85 g
- Protein: 0.06 g
- Carbohydrates: 0.56 g
- Sodium: 40.9 g
- Potassium: 2.46 mg
What Are The Side Effects Of Horseradish?
- Digestive Issues In Children
Children under 4 years of age must stay away from horseradish as it can cause issues in the digestive tract.
- Issues During Pregnancy And Breastfeeding
Horseradish contains mustard oil that can be irritating and even toxic. Hence, pregnant and breastfeeding women must stay away from all forms of horseradish.
- Digestive Problems
Though horseradish can help treat certain digestive issues, there is evidence that it can also aggravate intestinal ulcers, inflammatory bowel disease, or other digestive conditions that might be present that might be present especially if there is mucosal damage. Hence, consult your doctor.
- Hypothyroidism
Hypothyroidism is a condition that occurs due to an underactive thyroid gland. Horseradish might worsen this condition.
- Kidney Problems
Horseradish might increase urine flow, and this can be a matter of concern for individuals with kidney disorders.
Horseradish, native to Southeast Europe is a popular condiment with well-established health benefits. Along with its intense flavor, horseradish is known for its rich content of antioxidants and bioactive compounds with anti-cancer properties. These help fight inflammations and infections improving the overall strength and immunity of your body. While they also seem beneficial for your skin and hair health, horseradish-based medicines are known to be effective in easing sinusitis and respiratory ailments as well. Pregnant or breastfeeding women and children under 4 years of age should not be given horseradish to avoid any possible side effects.