Benefits of Mustard Oil
Mustard oil is a common food ingredient used for cooking vegetable, fish, meat and other curries in South Asia, and it is produced from the seeds of the mustard plant. This oil has its strong flavor, pungent aroma, and high smoke point. Mustard oil has several chemical compounds that have high potential to provide different health benefits. However, its excessive consumption may have adverse effects. Therefore, everyone should consume the moderate amount of mustard oil for positive health benefits.
Mustard essential oil can also be produced from mustard seeds using a steam distillation process, that is used as a flavoring agent.
We are discussing below the important benefits of mustard oil and mustard essential oil.
1. Anti-Microbial Properties
Some laboratory studies have reported that mustard essential oil possesses powerful antimicrobial properties that may help inhibit the growth of certain types of harmful bacteria, fungi and mold (Healthline, 2024), which may help protect the skin and body against certain infections.
2. Pain Relief
Many studies showed that allyl isothiocyanate, chemical compound, of mustard oil has effect on pain receptors in the body. Although research in humans is lacking, but animal study showed that mustard oil alleviated pain. Mustard oil contains the high concentration of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that may help decrease inflammation and relieve muscle pain and joint pain caused by conditions like rheumatoid arthritis.
3. Inhibition of Cancer Cell Growth
A lot of animal and laboratory studies showed that mustard oil, mustard essential oil and their compounds (e.g., allyl isothiocyanate) may help reduce the growth and spread of certain types of cancer cells. Mustard oil is rich in antioxidants, including vitamin E and selenium, which can reduce oxidative stress and help neutralise free radicals in the body, while free radicals cause cellular damage. Thus, antioxidants help protect cells from this damage.
Many large studies showed that mustard oil, which is rich in monounsaturated fatty acids, may help lower triglyceride, blood pressure, blood sugar levels, and levels of LDL (bad) cholesterol, and thus help protect heart health. However, one small study in North India demonstrated the opposite results that happened due to consumption of high amount of mustard oil. Although evidence is mixed, mustard oil is high in monounsaturated fatty acids, which may reduce several risk factors for heart disease.
5. Anti-Inflammatory Properties
Mustard oil also contains omega-3 fatty acids and selenium, which may lower oxidative stress and inflammation.
Pure mustard oil is often widely believed and used as a natural remedy to treat cold symptoms, such as coughing and congestion, and mustard oil vapors may relieve congestion and improve breathing.
The use of pure mustard oil is safe for high heat cooking methods like frying, roasting, baking, and grilling due to its high smoke point of around 480°F (250°C). A smoke point is the temperature at which an oil or fat begins to break down and produce smoke. Low smoke point oil has high risk, because it can negatively affect the flavor of foods. Besides this, the oil fats may oxidize, producing harmful and highly reactive compounds known as free radicals.
8. Promoting Skincare and Haircare
Mustard oil is often used for skincare and haircare. It is used for skin massage, which is believed to improve blood circulation and provide skin-nourishing effects and relief from dry and chapped skin.
Mustard oil may protect hair health, stimulate blood circulation, strengthen hair, reduce hair fall and prevent dandruff due to its rich content of minerals, vitamins, and fatty acids.
Although mustard oil has potential health benefits, some people may be intolerant to it. Individual responses to mustard oil may vary among the people. Besides this, excessive consumption of mustard oil may have adverse health effect. Therefore, it should be consumed in moderate amount. We recommend you to consult with your doctor or a healthcare professional before you make significant changes to your diet or lifestyle.
N.B. Pure mustard oil is banned for use as a vegetable oil in the United States, Canada, and Europe. But it is often applied topically and used as a massage oil, skin serum, and hair treatment.