Amazing Health Benefits of Mustard

Apart from the taste benefits of mustard seeds and the easy availability that made them popular, mustard can provide some protein, fiber and vitamins -- such as vitamin C and many of the B-complex
vitamins. It is particularly rich in several minerals that are important for good health. Be careful, however, not to consume too much of it; yellow mustard is also high in sodium, which can increase your risk of heart disease if consumed in excess. Mustard oil is a type of fat, which is extracted from mustard seeds through pressing of seeds and is filtered using the distillation process. Mustard oil has got a typical pungent and sharp flavour that is because of the presence of a compound called Allyl Isothiocyanate. This oil has about 60% monounsaturated fatty acids (MUFA), 21% polyunsaturated fats (PUFA) and about 12% saturated fats. A higher amount of MUFA and PUFA distinguishes it from other types of fats. These fatty acids are also called “good fats” as they do not get deposited on arterial walls. Mustard oil contains Glucosinolate, which basically works against microbes and adds on to the oil’s health benefits.


1. Reduces Risk of Cardiovascular Disease: A recent comparative study done on varieties of edible oils revealed that mustard oil reduced the risk of Cardio vascular diseases by 70 percent, so mustard oil cuts down the risk of heart diseases if used in moderation by lowering cholesterol levels within the body.

2. Stimulates Digestion: This oil is known as a stimulant and helps the intestine to produce digestive juices, which increase the peristaltic movement of the food, and hence the digestion process. Also the same process helps in increasing appetite by increasing production of gastric juices in our system.

3. Reduces Risk of Cancer: Some studies have shown that mustard oil has a particular type of phytonutrient that fights against Colorectal and Gastrointestinal Cancers.


4. Antibacterial, Antifungal and Anti-inflammatory Action: Mustard oil has got an antibacterial, antifungal and anti-inflammatory action as well. The antibacterial and antifungal properties work well against rashes and skin infections. Its anti-inflammatory properties help in easing the condition of Irritable bowel syndrome by reducing the inflammation in lining of the stomach.

5. Relieves Cold and Cough: Also mustard oil has proved useful in relieving cold and cough, when applied onto chest or inhaled for its strong aroma, it helps in removing phlegm from the respiratory tract.


6. Can help you lose weight:  The wonder seeds are packed with B-complex vitamins like folates, niacin, thiamine, riboflavin etc. Apart from all the individual merits of these components, they are great in speeding up one’s metabolism leading to weight loss.


7. Relieves rheumatoid, arthritic and muscle pain: The selenium and magnesium content of mustard lend it anti inflammatory and heat producing properties. When applied to the body, the paste heats up the area and helps loosen muscles, leading to relief from pain.

8. Stimulates hair growth: For centuries mustard oil has been known to stimulate hair growth. It  is known to be packed with vitamins and minerals, but what makes the difference is the high amount of beta carotene it contains. During oil production, beta carotene gets converted to vitamin A, which is excellent for hair growth. Apart from this, it also contains iron, fatty acids, calcium and magnesium, all of which promote hair growth.

9. Fights skin infections: Packed with sulphur, mustard seeds are a great way to curb skin infections. Sulphur gives the seed anti fungal and anti bacterial properties that help fight common skin ailments.

10.Can help you lose weight:  The wonder seeds are packed with B-complex vitamins like folates, niacin, thiamine, riboflavin etc. Apart from all the individual merits of these components, they are great in speeding up one’s metabolism leading to weight loss.

See the table below for in depth analysis of nutrients: Mustard seeds (Brassica juncea), Nutrition value per 100 g (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	508 Kcal	25%
Carbohydrates	28.09 g	21%
Protein	26.08 g	46%
Total Fat	36.24 g	121%
Cholesterol	0 mg	0%
Dietary Fiber	12.2 g	32%
Vitamins
Folates	162 µg	40%
Niacin	4.733 mg	30%
Pantothenic acid	0.810 mg	16%
Pyridoxine	0.397 mg	31%
Riboflavin	0.261 mg	20%
Thiamin	0.805 mg	67%
Vitamin A	31 IU	1%
Vitamin C	7.1 mg	12%
Vitamin E-γ	19.82 mg	132%
Vitamin K	5.4 µg	4%
Electrolytes
Sodium	13 mg	1%
Potassium	738 mg	16%
Minerals
Calcium	266 mg	27%
Copper	0.645 mg	71%
Iron	9.21 mg	115%
Magnesium	370 mg	92%
Manganese	2.448 mg	106%
Selenium	208.1 µg	378%
Zinc	6.08 mg	55%
Phyto-nutrients
Carotene-ß	18 µg	--
Crypto-xanthin-ß	0 µg	--
Lutein-zeaxanthin	508 µg	--