Mustard Oil Benefits: Health, Nutrition, & Everyday Uses

Whether it is making parathas, matar paneer, or any delicious Indian cuisine, recipes are incomplete without mustard oil. Hence, mustard oil is a necessity in every kitchen. 

It is known for its strong flavor and high smoking point and is often used for sauteing and stir-frying. 

Mustard oil is extracted from mustard seeds. This golden oil is used for cooking, massage, and even therapeutic purposes. 

But did you know that it has many health benefits as well? 

Yes, mustard oil is good for heart health, helps with digestion, and nourishes skin and hair.

Yes, let's explore some of the health benefits or understand why it deserves a spot in your daily routine.

Nutritional Content in Mustard Oil

Mustard oil is rich in essential nutrients that help to boost your health. The Nutritional Content of Mustard Oil (per 100 grams):

Nutrient	Amount per 100g
Calories	884 kcal
Total Fat	100 g
Omega-3 Fatty Acids	~6.2 g
Omega-6 Fatty Acids	~15 g

• Monounsaturated and Polyunsaturated Fats (MUFA & PUFA)—The test helps reduce bad cholesterol and improve good cholesterol.
• Omega-3 and Omega-6 Fatty Acids- Mustard oil is good for brain health and reducing inflammation.
• Vitamin E- The Mustard oil contains a powerful antioxidant that protects the skin and enhances immunity.
• Alpha-linolenic acid (ALA) is a plant-based Omega-3 fatty acid that supports heart and brain health.

Also, read the Cooking Oil Guide: It explains the different types of oil, which are good for health, and how to pick the right one.

8 Health Benefits of Mustard Oil Everyone Should Know

Mustard oil is a necessity in every Indian kitchen and is used more than a flavorful cooking ingredient. It is rich in essential fatty acids, antioxidants, and powerful healing properties. Let's explore the different health benefits of mustard oil. 

1. May Block Microbial Growth

Mustard oil has natural antibacterial, antifungal, and antiviral properties. Studies show that it also contains antimicrobial properties that help block certain types of harmful bacteria growth. 

According to some studies, mustard oil helps decrease the growth of various strains of bacteria, including Escherichia coli, Staphylococcus aureus, and Bacillus cereus. This property makes it an effective ingredient for food presentation and skin infection treatment. 

2. Benefits of Mustard Oil for Skin and Hair

Mustard oil is a traditional remedy for various skin and hair issues:

• For Skin- Mustard oil's benefits for the skin are amazing. It acts as a natural moisturizer, protects against dryness, reduces fine lines and wrinkles, and is used for massage purposes to improve blood circulation
• For Hair- Strengthens hair follicles, reduces dandruff, and promotes hair growth.

Regular use of mustard oil for skin and hair keeps skin glowing, healthy, and lustrous.

3. Supports Heart Health

Is mustard oil good for heart health? Confused. You are not one. 

The answer is yes; mustard oil is good for heart health and positively impacts cardiovascular health. 

• Reduces bad cholesterol (LDL)
• Increases good cholesterol (HDL)
• Prevents plaque build-up in arteries
• Mustard oil is rich in Omega-3 fatty acids that reduce the risk of heart disease.

Mustard oil is a heart-healthy oil; it can be used as a great alternative to refined cooking oils. 

Studies show that mustard oil reduces LDL, or bad cholesterol, levels and helps lower the risk of heart disease and stroke. It is rich in polyunsaturated fatty acids, which are good for heart health.

4. Reduces Inflammation

Mustard oil contains selenium and magnesium, both known for their anti-inflammatory properties. It is also rich in omega-3 fatty acids, such as alpha-linolenic acid, which regulate inflammatory processes in the body and reduce oxidative stress and inflammation.

Regular consumption or application can help reduce inflammation in arthritis, asthma, and colitis. It is also used in Ayurveda to balance bodily functions and reduce Vata disorders that cause pain and stiffness.

5. Treat Cold Symptoms

Mustard oil is a remedy for treating colds, coughs, and sinus congestion. It has been used for centuries and is still used in Indian households for natural relief. 

• Steam inhalation with mustard oil and caraway seeds helps open nasal passages.
• Massage with warm mustard oil on the chest and back relieves congestion.
• A few drops in the nostrils (under medical advice) can help relieve sinus pressure.

6. High Smoke Point

Mustard oil has a high smoking point (around 250°C), which makes it ideal for Indian cooking methods like frying and sautéing. It is also the best choice for high-heat cooking methods like frying, roasting, baking, and grilling. 

Unlike oils with lower smoke points, mustard oil doesn't break down into dangerous compounds at high temperatures, which makes it a safe and healthy option for cooking.

7. Supports Digestion

Mustard oil promotes the secretion of digestive juices like bile and gastric acids, which help break down the absorption of nutrients. This facilitates healthy digestion and alleviates symptoms such as indigestion, bloating, and flatulence. Older adults recommend a mustard oil massage to stimulate digestion in infants and elders. 

Additionally, mustard oil's warming properties help enhance blood flow to the digestive system and its functionality.

 8. Rich in Healthy Fats

Unlike trans fats and overly processed oils, mustard oil is rich in healthy fats that benefit overall health. These good fats:

• Supports brain function
• Improves skin texture
• Provide long-lasting energy
• Support absorption of fat-soluble vitamins like A, D, E, and K

Switch to your regular oil with mustard oil to enhance your meals and long-term health.

Are there any side effects from using mustard oil?

Mustard oil is good for health and safe to use. However, it is important to be aware of potential side effects:

• Erucic Acid- Mustard oil contains erucic acid, which may affect heart health in very high quantities. However, regulated consumption is considered safe.
• Skin Irritation- Some people may experience allergic skin reactions.
• Not Approved for Edible Use in Some Countries: In places like the U.S., pure mustard oil is labeled "For External Use Only" due to concerns about erucic acid.
• Pregnancy Caution- Pregnant women should consult their doctor before using mustard oil for massage or consumption.

Always choose cold-pressed, organic mustard oil and use it in moderation to enjoy its benefits safely.

The Key Takeaways

Mustard oil may help reduce inflammation and pain, block microbial growth, slow cancer cell growth, and enhance hair and skin health. It can be used as massage oil, a face mask, and a hair treatment. So add mustard oil to your lifestyle and embrace a healthier, more vibrant you!

FAQ’s

1. What are the benefits of mustard oil?

Mustard oil is good for the heart, promotes weight loss, reduces inflammation, and promotes healthy skin and shiny hair.

2. What is the disadvantage of mustard oil?

Mustard oil contains erucic acid, a fatty acid that can harm the heart when consumed in high doses. Consequently, mustard oil is banned for edible consumption in the EU, USA, and Canada. 

3. Is mustard oil good for daily use?

Yes, mustard oil contains monounsaturated fatty acids and could have some health benefits. It is good for daily use.

4. Can I apply mustard oil on my face?

Yes, you can apply mustard oil to your face. It is good for hydration, massage, and natural makeup removal. 

5. Can we use mustard oil to cook with daily?

Yes, you can cook with mustard oil daily. The oil contains good fats like omega-3 and omega-6, which are great for heart health.

6. Does mustard oil reduce belly fat?

Mustard oil doesn't directly target belly fat but boosts metabolism and contains healthy fats that support weight loss.