Is Horseradish Good for You? Health Benefits, Nutrition & Uses

If you’ve ever experienced the sinus-clearing punch of horseradish, you might wonder whether this intensely flavored root offers any real health benefits beyond its culinary appeal. The good news is that horseradish is indeed good for you, packing a surprising array of nutrients and bioactive compounds into its pungent white flesh.

This ancient root vegetable has been valued for both medicinal and culinary purposes for thousands of years. From supporting immune function to potentially fighting cancer cells, horseradish delivers impressive health benefits that go far beyond its role as a condiment for roast beef.

In this comprehensive guide, we’ll explore everything you need to know about horseradish, including its nutritional profile, science-backed health benefits, practical uses, and potential side effects to watch for.

What Exactly Is Horseradish?

Horseradish (Armoracia rusticana) is a perennial plant belonging to the Brassicaceae family, which also includes mustard, wasabi, broccoli, cabbage, and Brussels sprouts. Native to southeastern Europe and western Asia, this hardy plant has been cultivated for over 3,000 years.

The plant features large green leaves and a thick, white taproot that grows underground. This root is the prized portion used for culinary and medicinal purposes. When the root is cut or grated, it releases an enzyme called myrosinase that breaks down glucosinolates, particularly sinigrin, into volatile compounds called isothiocyanates.

The primary isothiocyanate in horseradish is allyl isothiocyanate, which gives the root its characteristic sharp, burning flavor and tear-inducing vapors. This same compound is responsible for many of horseradish’s health-promoting properties.

Horseradish vs. Wasabi: What’s the Difference?

Many people confuse horseradish with wasabi, and for good reason. The green paste served with sushi in most Western restaurants is typically not authentic wasabi at all—it’s actually horseradish mixed with mustard powder and green food coloring.

True wasabi (Wasabia japonica) comes from a different plant entirely, though it’s also a member of the Brassicaceae family. Authentic wasabi is much more expensive, has a more complex flavor profile with herbal notes, and is naturally green rather than white. Real wasabi is also considerably more difficult to cultivate, requiring very specific growing conditions.

Horseradish Nutrition Facts

While horseradish is typically consumed in small quantities, it still provides a notable array of nutrients and beneficial plant compounds. Here’s the nutritional breakdown for one tablespoon (15 grams) of prepared horseradish:

• Calories: 7
• Protein: 0.2 grams
• Carbohydrates: 1.7 grams
• Dietary Fiber: 0.5 grams
• Fat: 0.1 grams
• Vitamin C: 3.7 mg (4% of Daily Value)
• Folate: 8.6 mcg
• Calcium: 9.3 mg
• Magnesium: 5.3 mg
• Potassium: 44.6 mg

Beyond these basic nutrients, horseradish contains several important bioactive compounds:

• Glucosinolates: Sulfur-containing compounds that convert to isothiocyanates
• Isothiocyanates: Particularly allyl isothiocyanate, with antimicrobial and anticancer properties
• Peroxidase enzymes: Enzymes that may enhance the activity of certain anticancer compounds
• Sinigrin: A specific glucosinolate with antioxidant properties

Evidence-Based Health Benefits of Horseradish

So, is horseradish good for you? Research suggests this pungent root offers several impressive health benefits:

1. Powerful Antimicrobial Properties

One of the most well-documented benefits of horseradish is its ability to fight harmful bacteria, fungi, and other microorganisms. The allyl isothiocyanate released when horseradish is cut or crushed demonstrates broad-spectrum antimicrobial activity.

Research has shown that horseradish compounds can combat dangerous bacteria including E. coli, Staphylococcus aureus, Listeria monocytogenes, and Helicobacter pylori (the bacterium linked to stomach ulcers). Studies have also found that horseradish extracts can inhibit the growth of various fungi and even some viruses.

This antimicrobial action occurs through multiple mechanisms, including disrupting bacterial cell membranes, interfering with cellular metabolism, and inhibiting bacterial enzyme systems. These properties make horseradish a potential natural food preservative and complement to conventional antibacterial approaches.

2. May Help Fight Cancer Cells

Among the most promising areas of horseradish research is its potential anticancer effects. The glucosinolates and isothiocyanates in horseradish have demonstrated cancer-fighting properties in laboratory studies.

These compounds appear to protect against cancer through several mechanisms:

• Inducing apoptosis (programmed death) in cancer cells
• Inhibiting cancer cell proliferation and growth
• Preventing DNA damage that can lead to cancer
• Enhancing the body’s detoxification of carcinogens
• Reducing inflammation that can promote tumor development

Laboratory studies have found that horseradish compounds may be particularly effective against colorectal, lung, stomach, breast, and pancreatic cancer cells. The peroxidase enzyme found in horseradish root has also been shown to activate certain anticancer compounds, potentially enhancing their effectiveness.

However, it’s crucial to note that most of this research has been conducted in test tubes or animal models. Human clinical trials are needed to determine whether eating horseradish can actually prevent or treat cancer in people. Horseradish should never be used as a substitute for conventional cancer treatment.

3. Supports Respiratory Health

If you’ve ever eaten horseradish, you’re familiar with the immediate sensation it creates in your sinuses and nasal passages. This isn’t just an interesting side effect—it may actually provide therapeutic benefits for respiratory conditions.

The volatile oils in horseradish can help thin mucus and promote drainage from the sinuses and respiratory tract. This makes horseradish a traditional remedy for congestion, sinus infections, bronchitis, and cold symptoms.

Clinical research has supported this traditional use. One study involving over 1,500 participants found that a herbal combination containing horseradish root and nasturtium was as effective as conventional antibiotics for treating acute sinusitis and bronchitis, with fewer side effects.

The antimicrobial properties of horseradish may also help combat the bacteria and viruses that cause respiratory infections, while its anti-inflammatory effects may reduce swelling in the airways.

4. Rich in Antioxidants

Horseradish contains various antioxidant compounds that help protect your cells from oxidative damage caused by free radicals. Free radicals are unstable molecules that can damage DNA, proteins, and cell membranes, contributing to aging and various diseases including heart disease, cancer, and neurodegenerative conditions.

The glucosinolate sinigrin, found abundantly in horseradish, exhibits significant antioxidant activity. Other antioxidant compounds in horseradish include vitamin C, various phenolic compounds, and certain enzymes that support the body’s natural antioxidant systems.

By neutralizing free radicals and reducing oxidative stress, the antioxidants in horseradish may help protect against chronic disease and support overall health and longevity.

5. May Support Digestive Health

Horseradish has been traditionally used to stimulate digestion and improve gastrointestinal function. The pungent compounds in horseradish can stimulate the production of digestive enzymes and bile, which aid in breaking down food and absorbing nutrients.

The antimicrobial properties of horseradish may also help maintain a healthy balance of gut bacteria by inhibiting harmful microorganisms while potentially supporting beneficial bacteria. Additionally, horseradish contains dietary fiber, which supports regular bowel movements and feeds beneficial gut bacteria.

However, people with certain digestive conditions should use caution with horseradish, as its pungency may irritate sensitive digestive tissues.

6. Supports Immune Function

Several components of horseradish may help strengthen your immune system. Its vitamin C content, while modest, contributes to immune function by supporting various cellular activities of both the innate and adaptive immune systems.

The glucosinolates and isothiocyanates in horseradish appear to modulate immune responses, potentially enhancing the body’s ability to fight infections and other threats. The antimicrobial properties of horseradish also provide direct support against pathogens.

7. May Reduce Inflammation

Chronic inflammation is implicated in numerous health conditions, including heart disease, diabetes, arthritis, and autoimmune disorders. Research suggests that compounds in horseradish may help reduce inflammatory responses in the body.

Studies have shown that isothiocyanates from cruciferous vegetables like horseradish can inhibit inflammatory signaling pathways and reduce the production of inflammatory molecules. While more human research is needed, these anti-inflammatory effects may contribute to many of horseradish’s health benefits.

8. Potential Benefits for Urinary Tract Health

The antibacterial properties of horseradish may extend to urinary tract health. Traditional medicine has long used horseradish to support kidney function and treat urinary tract infections. The same antimicrobial compounds that fight bacteria elsewhere in the body may help prevent or combat UTIs, though clinical research in this area is limited.

How to Use Horseradish

Incorporating horseradish into your diet is easy and can add exciting flavor dimension to many dishes. Here are the most common ways to use this pungent root:

Prepared Horseradish

The most common form is prepared horseradish, which consists of grated horseradish root preserved in vinegar with salt and sometimes sugar. This is available in jars at most grocery stores and can be used as:

• A condiment for roast beef, prime rib, or steak
• An ingredient in cocktail sauce for seafood
• A sandwich spread mixed with mayonnaise or mustard
• A flavoring for mashed potatoes or potato salad
• An addition to Bloody Mary cocktails

Fresh Horseradish Root

Fresh horseradish root is more potent than prepared versions and can be found in specialty grocery stores or farmers’ markets. To use fresh horseradish:

1. Peel the brown outer skin with a vegetable peeler
2. Grate using a fine grater or food processor
3. Immediately mix with vinegar (2-3 tablespoons per cup of grated root) to preserve flavor and prevent browning
4. Store in an airtight container in the refrigerator for up to 3 weeks

Important tip: Grate horseradish in a well-ventilated area, as the vapors can be very strong and may irritate your eyes and nose.

Horseradish Sauce

Horseradish sauce combines prepared horseradish with cream, sour cream, or mayonnaise for a milder, creamier condiment. You can easily make your own by mixing:

• ½ cup sour cream or Greek yogurt
• 2-3 tablespoons prepared horseradish
• 1 teaspoon lemon juice
• Salt and pepper to taste

Other Uses

Horseradish can also be found in:

• Dietary supplements: Available in capsule or tablet form
• Tinctures: Alcohol-based liquid extracts
• Teas: Made from dried horseradish root

If you choose to use horseradish supplements, consult with a healthcare professional about appropriate dosing, as research on safe and effective doses is limited.

How Much Horseradish Should You Eat?

There’s no established recommended daily intake for horseradish. In culinary applications, most people consume 1-2 tablespoons at a time as a condiment, which is generally considered safe for most individuals.

For therapeutic purposes, traditional use and limited clinical studies have used doses ranging from 20-80 mg of dried horseradish root per day, though optimal dosing hasn’t been established through rigorous research.

As with any strong food or supplement, it’s best to start with small amounts and increase gradually while monitoring how your body responds.

Potential Side Effects and Precautions

While horseradish is generally safe when consumed in typical food amounts, there are some potential side effects and precautions to consider:

Digestive Irritation

The pungent compounds in horseradish can irritate the digestive tract, particularly when consumed in large amounts. This may cause:

• Stomach upset or pain
• Nausea or vomiting
• Diarrhea
• Increased stomach acid production

People with gastroesophageal reflux disease (GERD), peptic ulcers, inflammatory bowel disease, or other gastrointestinal conditions should use horseradish cautiously and may need to avoid it entirely.

Skin and Mucous Membrane Irritation

Direct contact with fresh horseradish or its concentrated forms can cause:

• Skin redness and irritation
• Watery eyes and nose
• Burning sensation in the mouth, nose, and throat

These effects are typically temporary but can be quite uncomfortable.

Thyroid Concerns

Like other cruciferous vegetables, horseradish contains goitrogens—compounds that may interfere with thyroid function when consumed in very large amounts, particularly in people with pre-existing thyroid conditions or iodine deficiency. However, the small amounts typically consumed as a condiment are unlikely to cause problems.

Kidney Issues

Horseradish contains high levels of certain compounds that may be problematic for people with kidney disease. If you have kidney problems, consult your healthcare provider before consuming significant amounts of horseradish.

Drug Interactions

Horseradish may interact with certain medications, including:

• Thyroid medications
• Blood thinners
• Medications for digestive disorders

If you take any medications regularly, discuss horseradish use with your healthcare provider.

Special Populations

Pregnancy and breastfeeding: There isn’t enough reliable information about the safety of horseradish in medicinal amounts during pregnancy or breastfeeding. Small culinary amounts are likely safe, but it’s best to consult with your healthcare provider.

Children: Small culinary amounts are generally considered safe for children over age 4, but horseradish supplements are not recommended for children without medical supervision.

Selecting and Storing Horseradish

Buying Fresh Horseradish

When selecting fresh horseradish root:

• Choose firm, hard roots without soft spots
• Look for roots with minimal branching for easier grating
• Avoid roots that appear dry, withered, or have green spots
• Larger roots are generally easier to work with

Storage Tips

Fresh root: Store unwashed, unpeeled horseradish root in the refrigerator’s vegetable drawer wrapped in plastic. It will keep for several months.

Prepared horseradish: Once opened, store prepared horseradish in the refrigerator in an airtight container. It will maintain quality for 3-4 months, though potency will gradually decrease over time.

Homemade prepared horseradish: Store in the refrigerator in an airtight container for up to 3 weeks.

Growing Your Own Horseradish

Horseradish is remarkably easy to grow and can be a rewarding addition to a home garden:

• Plant root cuttings in early spring in well-drained soil
• Choose a location carefully, as horseradish can become invasive
• Harvest roots in fall after the first frost, which improves flavor
• Leave some roots in the ground to regenerate the following year
• Horseradish prefers cool climates and full sun to partial shade

Growing your own ensures the freshest possible horseradish with maximum potency.

The Bottom Line: Is Horseradish Good for You?

Yes, horseradish is good for you when consumed in appropriate amounts. This pungent root vegetable offers impressive health benefits, including powerful antimicrobial properties, potential cancer-fighting compounds, respiratory support, and antioxidant protection.

The glucosinolates and isothiocyanates in horseradish are responsible for most of its health-promoting effects, and research continues to uncover additional benefits of these fascinating compounds.

While horseradish is generally safe as a condiment, those with certain health conditions should use caution, and anyone considering horseradish supplements should consult with a healthcare provider first.

Whether you enjoy it as a zesty condiment on your favorite foods or appreciate its potential health benefits, horseradish deserves a place in a healthy, varied diet. Just remember—a little goes a long way with this powerful root!

Sources:

• National Center for Biotechnology Information (NCBI)
• USDA FoodData Central
• National Cancer Institute
• Mayo Clinic
• National Institutes of Health