This root vegetable has been used for thousands of years for its medicinal properties, but it’s important to know how much you should be eating
As families go back to school and the office, September is prime time for the first of the winter colds to settle in. However, there is one spice – more commonly associated with a roast- that can keep the sniffles at bay. Horseradish might be an acquired taste, but this fiery spice boasts some impressive health benefits that could keep you well this autumn.
This root vegetable can combat inflammation and fend off unwanted bacterial and fungal infections, as well as offering cancer-fighting nutrients, according to the Cleveland Clinic. Not only does it have sinus-clearing properties, rivalling wasabi and ginger, but it can also add a punchy kick to meat and other dishes, elevating them beyond your average steak dinner.
“As a prepared sauce, it’s delicious on meat and roasted vegetables,” shared registered dietitian Amanda Igel with the non-profit medical centre. “And the health benefits of horseradish, such as its anticancer properties, may surprise you.”
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Horseradish contains isothiocyanates, which are also found in cruciferous vegetables and exhibit anti-tumour properties. These isothiocyanates can exert a “powerful antibacterial effect against some pretty strong bugs,” said Igel. This includes common foodborne pathogens like E. coli, H. pylori, and Salmonella, as per separate studies from international researchers.
These bacteria can all trigger serious illness, with symptoms including nausea, vomiting, fever, and diarrhoea. While it seems that fungi could also benefit, Igel emphasised the need for further research to fully comprehend its effects. Consuming horseradish, a staple in ancient Egyptian and Greek diets, can provide you with vitamin C and essential minerals, including potassium which helps regulate blood pressure.
However, when it comes to horseradish, less is more. A mere teaspoon is all you need to reap its benefits. Creating a horseradish sauce might require two or three tablespoons, but any more than that could lead to an overpowering burning and bitter sensation.
“No one is going to eat a pound of horseradish,” quipped University of Illinois crop scientist Mosbah Kushad. You can liven up roast beef, burgers, mashed potatoes, garlic dips, or even Bloody Mary drinks with it.
If you’re keen on incorporating horseradish into your meals, try adding a bit of the sauce to fish, meat or vegetables. Give this twice-baked potato recipe a go, or swap out fresh ginger for fresh horseradish root for a unique twist.
However, tread lightly if you suffer from digestive conditions such as Crohn’s disease, esophagitis, inflammatory bowel disease, ulcerative colitis, or stomach ulcers.
“You can eat horseradish every day as long as it’s not causing irritation,” advised Igel. “If you get too much stinging in your mouth, nose, stomach or throat, give it a break.”
Horseradish contains a chemical called sinigrin, also found in cruciferous vegetables like broccoli and cauliflower. According to the National Library of Medicine, this compound can help combat inflammation.
The scientists also suggested that sinigrin could potentially ward off atherosclerosis, a condition characterised by the hardening of arteries. “Plants in the Brassicaceae family, which includes vegetables such as horseradish, cabbage, kale and cauliflower, contain a range of compounds that have the ability to disrupt cancer cells,” said Igel.
“These compounds do this by either killing the cancer cells, slowing their ability to multiply or stopping their growth altogether.” Furthermore, these veggies have been associated with a reduced risk of death from cardiovascular disease.