Mustard oil is versatile and used in many parts of the world. It is popularly known as Sarson ka Tel in India and is a key ingredient found in every kitchen. Mustard oil has a strong flavour and enhances the taste of several dishes. Not only that, it also has numerous health benefits.
It is also worth noting that mustard is good for diabetes, owing to its anti-inflammatory properties. So, it is considered as one of the ideal oils that can be used in recipes for diabetes.
Mustard Oil Nutrition
Mustard oil has about 60% monounsaturated fatty acids(MUFA)(42% erucic acid and 12% oleic acid); it has about 21% polyunsaturated fats(PUFA) (6% the omega-3 alpha-linolenic acid(ALA) and 15% omega-6 linoleic acid(LA)) and it has about 12% saturated fats.
This optimum ratio of omega-3 and omega-6 fatty acids and low content of saturated fats makes mustard oil more beneficial and preferred over several other oils available in the market.
Mustard oil is reddish-brown or amber in colour and is known for its strong smell and pungent sharp flavour. The pungency of mustard oil is due to the presence of allyl isothiocyanate. This fatty vegetable oil is obtained by pressing mustard seeds.
For now, let’s understand Mustard Oil and its benefits in detail.
Health Benefits of Mustard Oil Are
1. Cardioprotective Effects
Mustard oil is healthy edible oil it is low in Saturated fatty acid (SFA), high in MUFA and PUFA, especially alpha-linolenic acid and has a good LA: ALA ratio (6:5).
In Myocardial Infarct(MI) patients using mustard oil, there was a reduction in arrhythmias, heart failure and angina. Thus, mustard oil is considered a healthy choice for patients with cardiovascular disorders.
N6 (linolenic acid) and N3 (alpha-linolenic acid) are essential fatty acids that proved to be beneficial for the body. N6 PUFA lowers LDL cholesterol but can also decrease HDL, whereas N3 PUFA may lower triglycerides, blood pressure, inflammation, improve vascular function and sudden death.
2. Reduces Cough, Colds
Since ancient times, mustard oil is used to soothe colds, coughs and other respiratory illnesses and allergies.
Inhaling steam containing mustard oil has shown to clear respiratory congestion. Also, a concoction made by heating mustard oil, few cloves of garlic and 1 teaspoon of ajwain, when massaged on our feet and chest provides relief from cold and cough.
Mustard oil may also show positive effects in patients suffering from sinusitis.
3. Anti-bacterial, Anti-fungal & Anti-carcinogenic Properties
Glucosinolate, available in mustard oil which accounts for antibiotic, fungicidal and cancer prevention qualities, serves as a therapeutic for human health. It thus protects us from colorectal and gastrointestinal cancers.
Ally Isothiocyanate serves as an anti-fungal agent, which protects food from fungal growth and reduces infection.
Also Read: 9 Home Remedies for Fungal Infection.
4. Strengthens Red Blood Cells
Mustard oil is a major source of all fats required by our body to perform diverse biological functions as components of plasma, cell lipids and cell membrane.
Mustard oil reduces cholesterol and improves the membrane structure of red blood cells (RBC). Read more about the simple ways to reduce cholesterol.
5. Acts as a Stimulant:
Mustard oil is a natural stimulant that is known to stimulate our sweat glands, thereby improving blood circulation throughout the body. It also helps to lower body temperature and remove toxins from the body.
By increasing blood circulation in the entire body, also relieves and rejuvenates stressed and overworked muscles.
6. Relief from Joint Pain & Arthritis:
A regular massage with mustard oil helps in relieving aching joints and muscles. Arthritis patients also experience relief and comfort after a massage with mustard oil, thanks to the presence of Omega-3 fatty acids that help to ease stiffness and pain caused due to arthritis.
Read More: Food For Arthritis to Eat & Avoid.
7. Immunity Booster:
The composition of mustard oil is based on our body requirement. This oil having <7% saturated fat, high amounts of monounsaturated fatty acids ranges from 3.6-32.2%. It also contains a considerable amount of linoleic (18:2) and linolenic acids (18:3).
The optimum range of omega-3 and omega-6 fatty acids and vitamin E provides the required nutritive value and boosts our immune system.
8. Reduces Diabetic Hazards:
The amount of vitamin E in the alpha-tocopherol present in mustard oil has beneficial effects to control diabetic hazards.
9. Boosts Appetite
Mustard oil is extremely useful and can be consumed by people who are underweight. It makes you want to eat more by pumping your stomach and facilitates the secretion of gastric juices and bile which is known to create the feeling of hunger.
10. May slow the growth of cancer cells
Research suggests that mustard oil may also help in slowing down the growth and spread of certain types of cancer cells in your body.
Trans fat is the major cause of insulin failure and high oxidation of fat. The absence of trans fat in mustard oil thus helps maintain insulin levels, which in turn regulates our blood sugar levels.
