Mustard oil, derived from mustard seeds, has been a staple in many kitchens and medicine cabinets for centuries. Known for its distinctive flavour and aroma, this versatile oil is more than just a cooking ingredient. It is packed with essential nutrients and boasts a range of health benefits that can enhance your well-being. From promoting heart health and providing anti-inflammatory properties to boosting skin and hair health, mustard oil is a powerhouse of goodness.
Beyond its nutritional and health advantages, mustard oil also finds its place in everyday uses such as massages, hair care, and even as a natural preservative. In this blog, we will dig into mustard oil’s nutrition profile, explore its myriad health benefits, and uncover the various ways you can incorporate it into your daily routine. Discover the power of mustard oil and how it can contribute to a healthier lifestyle.
Mustard Oil Nutrition
Several vital elements are abundant in mustard oil, which adds to its health advantages. The nutritional profile of it is broken down as follows:
- Calories: About 124 calories are included in one tablespoon of mustard oil.
- Fats: It is mostly made up of polyunsaturated (PUFA) and monounsaturated (MUFA) fats, with a small quantity of saturated fats. In particular, it has about 21% PUFA, 12% saturated fat, and 60 % MUFA.
- Omega-3 and Omega-6 Fatty Acids: Alpha-linolenic acid (ALA), an omega-3 fatty acid, and linoleic acid, an omega-6 fatty acid, are both abundant in mustard oil. These essential fatty acids are critical for lowering inflammation and maintaining heart function.
- Vitamins: Vitamins K and E, which both have antioxidant qualities, are present in trace amounts in mustard oil.
- Minerals: Although it has trace amounts of important minerals like calcium and magnesium, it is not a major source of minerals.
Health Benefits of Mustard Oil
Along with its great nutritional value, mustard oil has many health benefits. Let’s explore those mustard oil benefits.
1. Cardiovascular Health
It is well-recognised that mustard oil is heart-healthy. High amounts of MUFA and PUFA, especially omega-3 fatty acids, contribute to lower levels of bad cholesterol (LDL) and higher levels of good cholesterol (HDL). Consequently, there is a decreased chance of cardiovascular illnesses including heart attacks and strokes.
2. Inflammatory-Reduction Capabilities
Mustard oil contains bioactive components, including omega-3 fatty acids, which have anti-inflammatory properties. Mustard oil can be applied topically or regularly to help lower inflammation in the body, which is advantageous for ailments like arthritis and muscular soreness.
3. Antimicrobial Properties
The natural antibacterial qualities of mustard oil can aid in the defence against dangerous fungi, bacteria, and other infections. Because of this, it can be used to treat small wounds and cuts and to stop infections.
4. Health of the Digestive System
In addition to increasing hunger and facilitating digestion, mustard oil has the ability to increase the production of digestive juices. Additionally, it aids in the avoidance of gastrointestinal problems like indigestion and bloating.
5. Prevention of Cancer
Some studies suggest that mustard oil’s phytonutrients may be able to prevent cancer. These substances have the potential to prevent certain malignancies, especially those of the gastrointestinal tract, and to slow the spread of cancer cells.
Skin Benefits Of Mustard Oil
Mustard oil is very well known for its skin benefits. It nourishes the skin and maintains its vigour. Let’s explore mustard oil benefits for skin.
1. Restores and hydrates
One of the best natural moisturizers is mustard oil. It can supply moisture and nutrients by penetrating the skin deeply. Skin that is regularly applied can be kept supple and velvety.
2. Properties That Prevent Aging
Mustard oil’s antioxidants, including vitamin E, aid in the fight against free radicals, which hasten the ageing process. Frequent use helps lessen wrinkles, fine lines, and other ageing symptoms.
3. Addresses Skin Ulcers
Mustard oil’s antibacterial qualities make it useful in treating a range of skin diseases and infections. It can aid in the management of fungal infections, rashes, and eczema.
4. Organic Sunscreen
The natural SPF (Sun Protection Factor) of mustard oil helps shield the skin from damaging UV radiation. A natural sunscreen can be made by smearing mustard oil on your skin before going outside.
Mustard Oil Uses
Mustard oil is widely used in cooking, especially in Indian cuisine, for its strong flavour and health benefits. Let’s explore these different mustard oil uses:
1. Uses in Cooking
Cooking using mustard oil is common, particularly in Pakistani, Bangladeshi, and Indian cuisines. It serves as a base for a variety of recipes and is used for frying and sautéing. Its powerful flavour improves food’s flavour.
2. Oil for Massage
Because it has a warming impact, mustard oil is a popular choice for body massages. It helps lower stiffness, ease muscle soreness, and enhance blood circulation.
3. Hair Treatment
The health advantages of mustard oil for hair are well established. It can be applied as a hair oil to enhance lustre, lessen dandruff, and encourage hair growth.
4. Use of aromatherapy
Mustard oil can be used in aromatherapy due to its powerful scent. It can support enhancing mental health and reducing stress.
Mustard Oil for Cough and Cold
Colds and coughs have long been treated with mustard oil. Here are a few applications for it:
- Chest Rub: Warm mustard oil and a tiny bit of camphor are used to make a chest rub. Apply this mixture to the chest to help with breathing and clear congestion.
- Steam Inhalation: Inhale the steam by adding a few drops of mustard oil to boiling water. This may help relieve respiratory symptoms and unclog nasal passages.
- Ear Drops: To ease cold-related earaches, apply warm mustard oil to your ears.
Mustard Oil for Hair
Mustard oil is rich in omega-3 fatty acids, antioxidants, and vitamins, making it excellent for promoting hair growth and reducing scalp inflammation. Regular use can also help prevent dandruff and add shine to your hair, leaving it healthy and vibrant.
1. Encourages the growth of hair
Rich in vitamins and minerals, mustard oil nourishes hair follicles and encourages the growth of healthy hair. Applying mustard oil to the scalp on a regular basis helps promote blood flow and hair development.
2. Reduce dandruff
Mustard oil’s antifungal qualities aid in the treatment and prevention of dandruff. Massaging the scalp with mustard oil can lessen flakiness and itching.
3. Increases lustre and vigour
Hair is deeply conditioned with mustard oil, which gives it strength and shine. It aids in keeping hair from breaking and mending damage.
4. Prevents Loss of Hair
Mustard oil’s contents fortify the hair roots, minimizing hair loss and averting baldness.
Mustard Oil for Cooking
Mustard oil is a popular cooking oil known for its strong flavour and high smoking point, making it ideal for frying and sautéing. Let’s explore how mustard is useful in cooking.
1. Elevated Smoke Point
Because mustard oil has a high smoke point, it works well in high-heat culinary techniques including sautéing and frying. This guarantees that when cooking, the oil won’t decompose into toxic substances.
2. Boosts Taste
Mustard oil’s strong, peppery flavour improves the flavour of many foods. It is frequently added to stir-fries, curries, and pickles.
3. Properties of Preservatives
The inherent preservation qualities of mustard oil aid in extending the shelf life of food. It is frequently used to pickle fruits and vegetables.
4. Nutritional Advantages
Using mustard oil while cooking enhances the nutritional content of your food by supplying vital vitamins and fatty acids.
Multifaceted Uses of Mustard Oil: Your Go-To Home Remedy
Mustard oil is a versatile home remedy with numerous benefits. It can be used for massage to relieve muscular pain and improve circulation. Additionally, applying mustard oil to the scalp can promote hair growth and reduce dandruff, while using it for oil pulling can help improve oral health.
1. Pain Management
Massaging mustard oil into the affected area can relieve muscle aches, arthritis, and joint pain.
2. Oral Health
You can avoid gum disease and maintain good oral hygiene by using mustard oil and salt as a mouthwash.
3. Skin Treatment
Mustard oil applied topically can aid in the treatment of minor skin infections, fissures, and dryness.
4. Natural Bug Repellent
Mustard oil works as a natural insect and mosquito deterrent.
Side Effects of Using Mustard Oil
Despite the many advantages of mustard oil, it’s crucial to be aware of any possible drawbacks:
1. Hypersensitivity Responses
Mustard oil allergies can cause rashes, breathing difficulties, and itching in certain individuals. Before applying it to the skin, it is best to conduct a patch test.
2. Content of Erucic Acid
Mustard oil contains erucic acid, which can be dangerous in large doses. Long-term use of mustard oil with a high erucic acid content may cause heart issues, so it is crucial to use it sparingly.
3. Irritation
If applied excessively or in touch with sensitive regions, mustard oil may irritate the skin and eyes.
4. Pregnancy and Nursing
Mustard oil may cause side effects, so women who are expecting or nursing should speak with a doctor before using it.
Read Also: Unveiling the Top 6 Coconut Oil Benefits and its Uses
Mustard Oil is Commonly Known by a Variety of Names Like:
- Sarson Ka Tel (Hindi)
- Sasive Yenne (Kannada)
- Kadugu Ennai (Tamil)
- Aava Nune (Telugu)
- Rai Ka Tel (Gujarati)
- Sorisha Tela (Odia)
Mustard Oil vs Refined Sunflower Oil
Mustard oil and refined sunflower oil have distinct benefits. Let’s see what are the differences between the benefits of mustard and sunflower oil.
1. Profile of Nutrition
Refined sunflower oil lacks the mono- and polyunsaturated fats found in mustard oil. Additionally, it has more omega-3 fatty acids.
2. Taste
Refined sunflower oil tastes mild and neutral, but mustard oil has a strong and pungent flavour. The food’s preferred flavour profile determines which option is best.
3. Uses for Cooking
Since both oils have a high smoke point, cooking at high temperatures is appropriate for both. But because of its unique flavour, mustard oil is prized in traditional recipes.
4. Health Advantages
Since mustard oil has antibacterial and anti-inflammatory qualities, it has additional health benefits. But when taken in moderation as part of a healthy diet, both oils have advantages.
Takeaway
With so many applications in cooking, skincare, and hair care, mustard oil is a nutritional powerhouse with numerous health advantages. It is a valuable addition to any family due to its anti-inflammatory and antibacterial effects as well as its rich nutritional profile. But it’s crucial to use mustard oil sparingly and be mindful of any possible negative effects. Mustard oil is a useful and adaptable option if you want to improve the taste of your food or your general health. Learn about the benefits of mustard oil and start using it on a regular basis to lead a healthier lifestyle.
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FAQ
Mustard oil is so rich in nutrients, it has several health benefits. It has important fatty acids including omega-3 and omega-6, which are beneficial for decreasing inflammation and heart health. Furthermore, the antibacterial qualities of mustard oil aid in the defence against dangerous fungi and bacteria.
In general, eating mustard oil is harmless as long as it is consumed in moderation. It is a popular cooking oil that has several health advantages and a unique flavour in many cultures. To minimize any potential negative effects, it is imperative to use high-quality, food-grade mustard oil and to limit its consumption.
Mustard oil is a typical ingredient in a variety of culinary recipes and is safe to use while cooking. Because of its high smoke point, it can be used in high-heat culinary techniques including sautéing and frying. But it’s crucial to use mustard oil sparingly and to keep it from heating up too much because doing so can make it less nutritious and produce toxic substances.
The advantages of mustard oil include heart-healthy fatty acids, antioxidants for inflammation, and antimicrobial properties. However, disadvantages may include potential harm from high erucic acid levels, strong taste preferences, and possible allergic reactions or digestive issues for some individuals.
Mustard oil’s temperature is dependent on its environment and is neither naturally hot nor cool. Nonetheless, it is frequently utilized in conventional medical procedures like Ayurveda as a warming oil. When used topically or eaten, mustard oil produces heat, which is said to enhance blood circulation, ease muscle soreness, and encourage relaxation.
Although mustard oil has several advantages, misuse could result in negative consequences. Some people may have digestion problems, skin irritations, or allergic reactions. Long-term ingestion of mustard oil with a high erucic acid content may also be harmful to your health.
References
- Eichel, V., Schüller, A., Biehler, K., Al-Ahmad, A., & Frank, U. (2020). Antimicrobial effects of mustard oil-containing plants against oral pathogens: an in vitro study. BMC Complementary Medicine and Therapies, 20(1). https://doi.org/10.1186/s12906-020-02953-0
- Kaur, R., Sharma, A. K., Rani, R., Mawlong, I., & Rai, P. (2019). Medicinal Qualities of Mustard Oil and Its Role in Human Health against Chronic Diseases: A Review. Asian Journal of Dairy and Food Research, of. https://doi.org/10.18805/ajdfr.dr-1443