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Discover mustard oil’s benefits, nutrition, uses, and side effects. Learn how it supports heart health, immunity, skin, and hair while understanding its risks.
Introduction
Mustard oil, widely known as sarson ka tel is one of the most popular edible oils in South Asia, especially in India and Bangladesh. It has been used for centuries in cooking, skincare, hair care, and traditional medicine. While it provides numerous health benefits, there are also some potential risks.
In this article, we will explore what mustard oil is, its nutritional value, benefits, uses, and side effects.
What is Mustard Oil?
Mustard oil is extracted from mustard seeds (black, brown, or white). It has a strong pungent flavor and aroma, making it unique compared to other cooking oils. Traditionally, it is used in frying, sautéing, pickles, massages, and even remedies for cold and cough.
Types of Mustard Oil
Cold-pressed mustard oil (Kachi Ghani): Extracted without heat, pure and healthier.
Refined mustard oil: Chemically processed, less pungent but less nutritious
Nutritional Value of Mustard Oil (per 100g)
Calories: ~884 kcal
Fat: 100 g
Saturated fat: ~12 g
Monounsaturated fat (MUFA): ~60 g
Polyunsaturated fat (PUFA): ~21 g
Omega-3 fatty acids
Omega-6 fatty acids
Vitamin E
Antioxidants
Health Benefits of Mustard Oil
1. Promotes Heart Health
Rich in MUFA and PUFA, which reduce bad cholesterol (LDL) and increase good cholesterol (HDL). May lower the risk of heart disease.
2. Boosts Immunity
Contains omega-3 fatty acids and antioxidants that strengthen the immune system.
3. Improves Digestion
Stimulates digestive juices and enhances appetite.
4. Reduces Inflammation
Its anti-inflammatory properties help relieve arthritis, muscle pain, and joint pain.
5. Benefits for Skin and Hair
Works as a natural moisturizer.
Promotes hair growth and prevents dandruff.
Protects skin from dryness and infections.
6. Antibacterial and Antifungal
Contains allyl isothiocyanate, which helps fight harmful microbes.
7. Relieves Cold and Cough
Used in steam inhalation and massage to relieve nasal congestion and sore throat.
Possible Side Effects of Mustard Oil
High Erucic Acid Content: Large consumption may affect heart health.
Digestive Irritation: May cause stomach upset if consumed in excess.
Skin Allergies: Direct application may cause rashes in sensitive skin.
Not Approved Everywhere: In the USA and some European countries, it is not sold as edible oil due to erucic acid concerns.
How to Use Mustard Oil Safely
Use in moderation (2–3 teaspoons daily in cooking).
Choose cold-pressed mustard oil for better health.
Do a patch test before applying on skin or hair.
Conclusion
Mustard oil is a traditional superfood with multiple benefits – from improving heart health and digestion to enhancing skin and hair. However, due to erucic acid, it should be consumed in moderation. Used wisely, mustard oil can be a healthy and natural addition to both diet and lifestyle.
FAQs About Mustard Oil
Q1: Is mustard oil good for cooking?
Yes, when used in moderation, it is one of the healthiest cooking oils.
Q2: Can mustard oil be applied to hair?
Yes, it strengthens roots, promotes growth, and reduces dandruff.
Q3: Why is mustard oil banned in some countries?
Because of its erucic acid content, which may be harmful if consumed excessively.
Q4: Which type of mustard oil is best?
Cold-pressed (Kachi Ghani) mustard oil is considered the healthiest.
