Mustard Seeds: Uses, Benefits, Side Effects And More

Known in India as sarso seeds, mustard seeds are small, round gems that come from the various species of mustard plants. Belonging to the Brassica family, these seeds have been part of human cultivation for over 5,000 years. Their existence has not only added flavour to our meals but also coloured our history and culture. From Asia to Europe, the mustard seed has found a special place in culinary practices, and its benefits extend far beyond just taste.

In traditional medicine systems such as Ayurveda, mustard seeds have been recognised for their medicinal properties. It’s no surprise then that this humble seed is not just a kitchen staple but also a cherished health aid.

Did You Know? The mustard plant is a member of the cruciferous family – much like nutrient-rich vegetables such as cabbage and broccoli. Adorned with small yellow flowers, the plant is grown primarily for its seeds which find use in cooking, oil extraction, and multiple health applications.

Types of Mustard Seeds

Mustard seeds have three types, each having its unique characteristics and uses:

1. Yellow: Also known as white mustard seeds (Brassica alba), yellow mustard seeds are the most mild among the variants. Their light colour and subtle flavour have made them a favourite in American mustard condiments. Beyond this, yellow mustard seeds often find their way into salad dressings, marinades, and sauces owing to their less intense taste.
2. Brown: If you enjoy Indian cuisine or sauces like Dijon mustard, you love the flavour of brown mustard seeds (Brassica juncea). These seeds are darker and stronger-tasting than their yellow counterparts. Their strong taste is perfect for pickling, spice blends, and seasoning various dishes.
3. Black: The most pungent of all mustard seeds are the black mustard seeds (Brassica nigra). Widely used in Indian cooking, these seeds have a sharp, spicy flavour that enhances the taste of any dish they touch. A common practice is to fry them in oil – a process known as tempering – to release their full flavour.

Did You Know? Beyond their culinary uses, black mustard seeds also have medicinal applications. You’ll often find them being used for respiratory issues and skin conditions in the form of mustard plasters.

Nutritional Value of Mustard

Mustard seeds are a nutritional powerhouse, packed with essential vitamins, minerals, and other vital nutrients. Here’s a detailed breakdown of the nutritional value of mustard seeds per 100g.

Nutrient	Amount per 100g	% Daily Value
Calories	490	–
Total Fat	28 g	36%
Saturated Fat	1.5 g	8%
Trans Fat	0 g	0%
Cholesterol	0 mg	0%
Sodium	0 mg	0%
Total Carbohydrate	30 g	11%
Dietary Fiber	26 g	93%
Sugars	3 g	–
Protein	29 g	–
Vitamin D	0 mcg	0%
Calcium	380 mg	30%
Iron	8 mg	45%
Potassium	861 mg	20%
Phosphorus	865 mg	70%
Magnesium	374 mg	90%
Zinc	5 mg	45%
Copper	0.13 mg	–
Manganese	0.49 mg	–
Selenium	41.6 mcg	–

Health Benefits of Mustard Seeds

Here are a few health benefits of mustard Seeds:

1. Digestive Health

The high dietary fibre content in mustard seeds aids digestion by fostering regular bowel movements and preventing constipation. This enhancement of gut health and metabolism makes mustard seeds a beneficial supplement to your diet for overall digestive wellness.

2. Anti-Inflammatory Properties

Packed with nutritional compounds, mustard seeds display anti-inflammatory properties. These compounds can help lessen inflammation in the body, potentially easing symptoms associated with conditions like arthritis and psoriasis.

3. Heart Health

The soluble fibre in mustard seeds plays a key role in lowering cholesterol levels, which is important for maintaining a healthy heart. Regular consumption of these seeds can help lessen the risk of heart disease and bolster overall cardiovascular function.

4. Antioxidant Properties

Mustard seeds are teeming with antioxidants that help neutralise free radicals in the body, reducing oxidative stress. This antioxidant activity is linked to a reduced risk of chronic diseases, including cancer and age-related conditions.

5. Skin Health

Thanks to their antibacterial and anti-inflammatory properties, mustard seeds are great for skin health too. They can be used in topical applications to treat conditions like acne and psoriasis while promoting skin hydration and healing.

Culinary Uses of Mustard Seeds

Mustard has a wide range of culinary applications. Their strong flavour enhances both Indian and global cuisines.

Cooking with Mustard Seeds: Common Recipes and Methods

You’ve probably seen mustard seeds in your local market or heard the term ‘sarso seeds’. But have you ever wondered how they fit into our everyday cooking? These small yet flavourful seeds are incredibly versatile and can be used in a variety of methods:

• Tempering: A typical Indian method, regionally called “tadka”, wherein mustard seeds are added to hot oil or ghee. This infuses the dish with the seed’s unique, slightly spicy flavour and is often used in dishes like dal, sambar, and chutneys.
• Pickling: In Indian households, mustard seeds are commonly mixed with spices, vinegar, and sometimes oil to create tangy and flavourful pickles.
• Roasting: This process enhances the flavour of mustard seeds and adds a delightful crunch. Roasted mustard seeds often find their place as a topping for salads, raitas, and other savoury snacks.
• Grinding: Mustard seeds can be ground into a paste or powder. This form is commonly used as a base for curries, a pungent addition to sandwiches, sauces, dips, or simply as a seasoning.

In Various Cuisines: How Mustard Seeds are Used Globally

From spicing up curries to giving protein dishes an extra kick, mustard seeds are utilised globally:

• Indian Cuisine: An essential ingredient in Indian kitchens, mustard seeds are used whole or ground in curries, dals, stir-fries, pickles, and chutneys.
• Middle Eastern Cuisine: Mustard seeds add an unexpected kick to dishes like hummus and falafel.
• European Cuisine: Mustard seeds are often tempered in vinegar to create tangy mustard condiments.
• American Cuisine: Yellow mustard seeds are prevalent in American mustard condiments and salad dressings.
• French Cuisine: Dijon mustard, a much-loved condiment, is made primarily from brown mustard seeds.

Mustard Seed Plant

Having explored the culinary uses of mustard seeds, let’s turn our attention to the plant from which these small but powerful seeds come.

The mustard plant is a member of the Brassicaceae family, sharing lineage with other cruciferous vegetables such as cabbage and broccoli. The plant grows to a height of 1-2 meters and bears small yellow flowers. The seeds, which we use extensively in cooking, are harvested from the plant’s pods.

Uses of the Mustard Plant (apart from the seeds):

In addition to its seeds, other parts of the mustard plant also have various uses:

• Leaves: Known as mustard greens, the edible leaves of the mustard plant are used in many dishes. In India, they form the primary ingredient of the famed Punjabi dish Sarson Ka Saag.
• Flowers: Mustard flowers can also be used in preparing salads and other dishes.
• Oil: Mustard seed oil is extracted from the seeds of the plant. This oil is widely used for cooking in the Eastern parts of India due to its unique flavour and health benefits.

Potential Side Effects

As with any food item, consumption of mustard seeds may cause certain side effects in some individuals.

1. Allergic Reactions

Allergic symptoms could range from mild skin rashes or hives to severe reactions like anaphylaxis, which requires immediate medical attention. If you are allergic to veggies such as cabbage or broccoli, it would be wise to exercise caution while consuming mustard seeds.

2. Digestive Issues

Though mustard seeds have many health benefits, overconsumption might lead to digestive issues. This is mainly due to their high fibre content. You might experience bloating, gas, diarrhoea or abdominal cramps if you consume excessive amounts of these seeds.

3. Interaction with Medications

The seeds may prevent blood clots and can increase the effects of blood-thinning medications like warfarin. Therefore, if you are on any medication, especially related to blood pressure or blood thinners, it is crucial to consult your doctor before adding mustard seeds to your diet.

How to Incorporate Mustard Seeds into Your Diet

Mustard seeds are versatile and can be used in numerous ways in cooking:

1. In Cooking: Tips for Using Mustard Seeds in Recipes

Incorporating mustard seeds into your diet is quite simple. Here are a few tips:

• Start Small: If you’re new to mustard seeds, start by using small amounts to check your tolerance and taste preference.
• Tempering: You can temper mustard seeds in hot oil and allow them to pop before adding other ingredients. This process enhances their flavour.
• Roasting: Dry roasting the seeds in a skillet could also help to bring out their nutty flavour.
• Ground Form: Mustard seeds can be ground to a powder and used in dressings, marinades, and spice blends for a milder taste.

2. As Supplements: Forms and recommended dosages

Apart from using them in cooking, mustard seeds can also be consumed as supplements:

• Whole seeds: Can be added directly to your meals.
• Powder: Can be mixed into smoothies, soups or sprinkled on salads.
• Oil: Can be used as cooking oil or in salad dressings.

3. Topical Uses: Benefits for Skin and Hair

Mustard seeds have several benefits for skin and hair as well:

• Skin Treatments: A paste made from mustard seeds can be applied to the skin for treating conditions like acne or psoriasis. However, always do a patch test first.
• Hair Care: Mustard oil is often used in hair care for its nourishing properties. It can help promote hair growth, add shine and reduce dandruff.

Conclusion

Mustard seeds provide a host of culinary and health benefits. From enhancing the flavour of dishes to their potential health advantages, they are indeed a versatile addition to any diet. However, it’s essential to be aware of potential side effects and interactions, especially for individuals with allergies or those on medications.

Thoughtful incorporation of mustard seeds into your cooking, as supplements, or in topical applications will enable you to enjoy their many benefits while minimising risks. Always remember to consult with your family physician for personalised advice especially if you have specific health concerns or dietary restrictions.

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