Is Mustard Oil Good for Health? Benefits, Uses & Side Effects
Medically Reviewed By
Dr. Mayanka Lodha Seth
Written By Sheena Mehta
on Apr 27, 2026
Last Edit Made By Sheena Mehta
on Apr 27, 2026
You might have come across mustard oil in your own family's kitchen, encountered people who sing its praises for cooking or topical use, or even noticed a mustard oil bottle labeled 'for external use only'. Can mustard oil be beneficial for your health, or should you avoid it at all costs? The answer to your question depends on certain nuances.
Mustard oil has a relatively healthier fatty acid composition than many other solid fats, and it also has a rich history in South Asian cuisine. Nonetheless, mustard oil is associated with some risks due to the high levels of erucic acid found in some varieties, making it a subject of scrutiny. Herein, you will find more information about mustard oil, including its sources, uses, side effects, and precautions.
About Mustard Oil
Mustard oil, popularly known as Sarson ka Tel in India, is made from the seeds of the mustard plant, which can be either Brassica juncea or Brassica nigra. Mustard oil is known for its dark yellow appearance, strong smell, pungent taste, and high smoke point. This distinct "kick" comes from a compound called allyl isothiocyanate.
Additionally, mustard oil is cultivated in northern India, including states such as:
- Rajasthan
- Punjab
- Bihar
- Chattisgarh
- Orissa
- Sikkim
- West Bengal
- Eastern Uttar Pradesh
In several societies around the world, especially in South Asia, mustard oil is regarded as one of the basic fats. It is a good source of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids, collectively referred to as good fats. However, it contains another fatty acid, erucic acid, whose effects on health have generated considerable scientific controversy.
There are mainly two types:
- Kachi Ghani (cold-pressed) mustard oil
- Refined mustard oil
Did You Know?
Mustard oil is widely used in Indian cooking, but in countries like the U.S. and Canada, it is often labeled "for external use only" due to its erucic acid content.
Also read:
Nutritional Profile of Mustard Oil
Understanding the nutritional makeup of mustard oil helps explain its high value in traditional medicine. According to nutritional data, mustard oil typically contains:
| Monounsaturated fatty acids (MUFA) | Approx. 55% to -65% |
| Polyunsaturated fatty acids (PUFA) | Approx. 20% to 30% |
| Saturated fats | Approx. 5 % to 10% |
| Omega-3 fatty acids | Approx. 6% to 11% |
| Omega-6 fatty acids | Approx. 15% to 20% |
| Vitamin E | Present in Small Amount (Approx. 15-20 mg per 100g) |
| Natural antioxidants | Present in trace amounts |
| Erucic Acid | Approx. 30% to 50% (varies by type) |
Potential Health Benefits of Mustard Oil
1. Heart Health and Cholesterol Management
Mustard oil provides MUFAs. Switching from saturated fats to MUFAs reduces bad cholesterol (LDL) levels while increasing good cholesterol (HDL). Such changes contribute to reduced plaque accumulation in the arteries and minimize the risk of future cardiovascular disease.
2. Antimicrobial and Antifungal Properties
The essential oil content of mustard seeds comprises such compounds as allyl isothiocyanate. Research indicates that this compound has antimicrobial properties, as it inhibits bacterial and fungal growth. For that reason, mustard oil is used to fight skin infections and spoilage.
3. Relief from Pain and Inflammation
Mustard oil has been used topically since ancient times to treat arthritis and muscle pain. The oil is rich in omega-3 fatty acids, which have been shown to decrease oxidative stress and inflammation within the body. The oil provides a warm feeling when applied to the skin and increases blood flow.
4. Support for Respiratory Health
In conventional methods, inhaling steam from hot water mixed with mustard oil or applying heated oil to the chest can help decongest the body. The steam produced acts as a wonderful remedy for loosening mucus in the body.
5. Good for Skin and Hair
Mustard oil is widely used in traditional skincare and hair care routines due to its nourishing and protective properties.
For Skin:
Mustard oil acts as a natural moisturizer, helping protect against dryness, especially in harsh weather conditions. It helps:
- Retain moisture
- Improves blood circulation
- Protect against dryness
For Hair:
Mustard oil acts as a deep conditioner, nourishing the scalp and strengthening hair from the roots. It may:
- Strengthen hair roots
- Improve blood circulation
- Protect against dryness
6. Strengthens Red Blood Cells
Mustard oil provides a balanced mix of essential fats, which serve as the basic components for constructing cell membranes and plasma. Studies indicate that the oil can improve the overall structure of RBCs by strengthening their membranes. By reducing levels of bad cholesterol, the oil helps these cells travel through the bloodstream more effectively to deliver oxygen.
7. Acts As a Stimulant
Mustard oil acts as an excellent natural stimulant, triggering the sweat glands and improving blood circulation. The effects of mustard oil make it easier for the body to flush out toxins more efficiently while naturally regulating body temperature through perspiration.
8. May Slow Cancer Cell Growth
Some early studies suggest that mustard oil may help slow the growth of certain cancer cells due to compounds such as allyl isothiocyanate. Laboratory research conducted on animals revealed reduced growth and spread of colon and bladder cancer cells.
Mustard oil should not be considered a treatment or prevention method for cancer. The World Health Organization claims that consuming a healthy diet and regular screenings are the best approaches to preventing cancer.
9. High Smoke Point
The smoke point of mustard oil is relatively high at about 250°C (480°F). This characteristic makes the oil heat-tolerant and ideal for frying, roasting, and grilling.
Another advantage of mustard oil is its high monounsaturated fat content, which is stable at high heat.
One of the risks associated with overheating any oil is the generation of free radicals, which can negatively affect overall health. However, it is important to note that pure mustard oil is banned for edible use in some countries due to safety concerns.
Mustard Oil Uses
Mustard oil is commonly used in a few practical ways:
In Cooking
- Preservation: Its natural preservative properties make the oil the primary choice for oil pickles.
- Flavoring: The oil is added to salads or mashed vegetables (such as chokha) when used uncooked.
- Frying: The high smoke point (around 250 degrees centigrade) makes it ideal for frying.
In Personal Care
- Scalp Care: Frequently used as an anti-dandruff agent because of its antimicrobial properties.
- Skin Barrier: Abundant in Vitamin E, it acts as a natural moisturizer, protecting the skin from environmental stressors.
In Home Remedies
- Oil pulling for better dental health: Swishing the oil around the mouth helps remove germs due to the oil's antibacterial properties.
- Joint pain relief: By rubbing oil on the joints, circulation increases, and the warming effect provides relief from stiffness.
- Treatment for cold and cough: Applying oil warmed with garlic helps clear the respiratory passages.
Dangers and Side Effects
While mustard oil offers several health benefits, overuse or improper use can lead to certain side effects.
1. High Erucic Acid Content
Mustard oil contains erucic acid, which, when consumed in excess, might affect heart health. This is why some countries prohibit the consumption of mustard oil.
2. Skin Irritation
When mustard oil is applied to the skin, it might lead to:
- Redness
- Irritation
- Allergies
3. Not Suitable for Infants (in some cases)
Some research claims that mustard oil disrupts the baby's skin barrier function. Therefore, it would be best to first consult your pediatrician before applying it.
4. Digestive Discomfort
Excess consumption may lead to:
- Stomach irritation
- Nausea.
5. Not for Pregnant Women
Pregnant females should avoid the use of mustard oil as it contains certain chemicals that are harmful to them and the growing fetus.
6. Eye and Mucous Membrane Irritation
Mustard oil is known for its strong, distinctive smell, which can irritate your eyes, nose, or throat if heated or applied in large quantities. This may lead to a temporary burning sensation or watering of the eyes.
7. Medical Interactions
If you have any pre-existing condition or are on any medication, it is advisable to seek medical advice before starting mustard oil regularly, particularly in substantial quantities.
Also read:
Mustard Oil vs Refined Sunflower Oil
Selecting between mustard oil and sunflower oil is usually a matter of preference and cooking methods. There are both advantages and disadvantages to each kind of oil, and understanding the difference can help you make a better daily choice.
Nutritional Comparison
| Feature | Mustard Oil | Refined Sunflower Oil |
| Type of fats | High in MUFA + PUFA | High in PUFA |
| Omega-3 | Present (good amount) | Very Low |
| vERY Omega-6 | Moderate | Very High |
| Saturated fats | Low | Low |
| Vitamin E | Moderate | High |
How to Use Mustard Oil the Right Way
Here are some additional tips to extract the full benefits of mustard oil:
- Use only cold-pressed (Kachi Ghani) oil to preserve the nutritional value.
- Do a small patch test on your skin before giving yourself a full-body massage.
- Mix it with other oils if you find the flavor or the erucic acid content a concern.
- Avoid adulterated products by checking for certification marks on the packaging.
With all these tips in mind, you can experience the full benefits of the "Golden Oil" without any harm to your health.
Conclusion: Is mustard oil good for health?
Is mustard oil healthy? Absolutely, but only when used in moderation and in the right manner. There are several advantages to consuming mustard oil, but, as with any oil, it may cause side effects if used incorrectly.
A balanced approach to consuming any kind of food is important for maintaining your well-being.
Consulting a doctor will help you determine what suits your body best.
To maintain your health, you should:
- Select quality oil products.
- Consume them in moderation.
- Listen to your body.
FAQs
-
Can mustard oil be used for cooking daily?
Yes, mustard oil can be used for regular cooking; however, it would be wise to alternate its use with other oils. A continuous intake of a single type of oil will not significantly benefit your health; therefore, mixing oils for cooking can be more beneficial.
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Is mustard oil better than refined oil?
In terms of nutritional value, cold-pressed mustard oil is preferable to refined oils because it contains many nutrients. Nevertheless, people concerned about their health should experiment with several types of oils before choosing the best one for them.
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Can mustard oil reduce cholesterol?
Because mustard oil contains monounsaturated and polyunsaturated fats, it can help maintain normal cholesterol levels. However, such an effect can occur only if you consume it alongside other products and lead a healthy lifestyle.
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Is mustard oil safe for skin?
Mustard oil is good for the skin because it moisturizes. However, mustard oil does not necessarily suit everyone, especially people with sensitive or oily skin. One should conduct a skin test before using mustard oil regularly.
-
Why is mustard oil heated before cooking?
Mustard oil is usually heated until it smokes, then allowed to cool slightly before being used in cooking. This heating helps eliminate the sharp odor of mustard oil.
