If you've ever dined at a Japanese restaurant and ordered sushi, you’ve likely noticed a green, spicy condiment served alongside your platter. That vibrant green paste is wasabi—a staple in Japanese cuisine, commonly paired with sushi and noodles. A small pinch of wasabi enhances the flavors of sushi or sashimi, creating a bold and intense taste experience.
Wasabi, also known as Japanese horseradish, is a cruciferous vegetable from the Brassicaceae family. It owes its distinct pungency to isothiocyanates (ITCs), natural compounds responsible for both its sharp flavor and numerous health benefits.
Health Benefits of Wasabi# Aids in Weight LossWasabi contains compounds that may help prevent fat cell growth. Research suggests that 5-Hydroxyferulic acid methyl ester (5-HFA ester) found in wasabi leaves can suppress fat accumulation. Another study published in Nutrition Research and Practice found that wasabi leaf extract helped prevent weight gain in mice on a high-fat diet.
# Has Anticancer PropertiesIsothiocyanates (ITCs) in wasabi are known for their anticancer effects. Studies indicate that these compounds can inhibit the growth of cancer cells in the breast, colon, pancreas, and oral cavity. Additionally, cruciferous vegetables like wasabi have been linked to a reduced risk of lung, bladder, prostate, and breast cancer.
# Supports Heart HealthWasabi has antihypercholesterolemic properties, meaning it helps lower high cholesterol levels, reducing the risk of heart disease and stroke. Its isothiocyanates prevent platelet aggregation (blood clot formation), which is a key factor in stroke prevention.
# Reduces InflammationResearch has shown that the isothiocyanates in wasabi help suppress inflammatory enzymes and cytokines, including cyclooxygenase-2 (COX-2) and tumor necrosis factor (TNF). This makes wasabi beneficial for reducing inflammation-related conditions.
# Protects Against Foodborne IllnessesWasabi’s antibacterial properties help combat harmful bacteria such as Staphylococcus aureus and E. coli, both of which are common causes of food poisoning. Studies also suggest that wasabi may help in the treatment of peptic ulcers caused by H. pylori.
# May Help Prevent Parkinson’s DiseaseThe neuroprotective properties of wasabi’s isothiocyanates support brain health by activating antioxidant systems that reduce inflammation. Research indicates that these compounds may help slow the progression or onset of Parkinson’s disease.
# Strengthens Bones and Prevents OsteoporosisWasabi contains p-hydroxycinnamic acid (HCA), which promotes bone formation and reduces bone degradation. This suggests that wasabi may play a role in maintaining bone integrity and preventing osteoporosis.
# Fights Tooth DecayAccording to the American Chemical Society, wasabi’s isothiocyanates may help prevent cavities by eliminating bacteria responsible for tooth decay.