Mustard Seeds Health Benefits

Mustard seeds, also known as ‘Sarso’ or ‘Rai’ is of three different varieties namely, white mustard, black mustard, and brown mustard. 

Used for its culinary purposes and health benefits, all the parts of the mustard plant are edible, which includes the leaves, seeds, and flowers.


Nutritional Profile

Mustard seeds are a rich source of potassium, phosphorus, copper magnesium, selenium, manganese, omega-3 fatty acids, calcium, fibre, vitamin A, B1, K, C, and folate. Mustard seeds of weight 11 grams contain 52 calories, 3 grams each fat and proteins, 2 grams of carbohydrates, and 1mg sodium. It fails to contain any cholesterol. 


Possible Health Benefits of Mustard Seeds…

1/6. Prevents cancer

1. The mirosinase and glucosinolates content of mustard seeds possess anti-cancer properties. They kill the cancer cells and also prevent its spread. They offer protection against certain types of cancer namely, colorectal, bladder, cervical, and gastrointestinal cancer. 

2. The selenium content of mustard seeds offers excellent resistance to the body against the formation of cancer cells. It helps in slowing down the rate of development of cancer cells.


2/6. Relieves headache

1. Magnesium present in mustard seeds soothes the nervous system and reduces headaches and migraine pains. The occurrence of migraine too, reduces due to the magnesium content.


3/6. Promotes digestion

Mustard seeds are packed with dietary fibres which enhance digestion. Dietary fibre helps in easy bowel movements. It further enhances the metabolism of the body.


4/6. Improves cardiovascular health

1. The cardioprotective and anti-bacterial properties of mustard prevent the risk of cardiovascular complaints. Apart from the other components, the cardioprotective properties of mustard oil are attributed to the presence of omega-3 fatty acids.

2. The antioxidant content of mustard helps in reducing bad cholesterol levels.

3. The presence of several nutrients in mustard seeds such as selenium, iron, copper, and magnesium help in the treatment of blood pressure.

4. It prevents the risk of heart attacks.


5/6. Relieves respiratory complaints

1. Mustard treats respiratory complaints due to its antioxidants and anti-inflammatory properties. 

2. It treats cold, sinus problems, chronic bronchitis. 

3. It is an excellent decongestant and expectorant. Mustard relieves congestion caused due to severe cough or cold.

4. The selenium and magnesium content of mustard aids in reducing the severity of asthma. 

5. While copper and iron along with selenium and magnesium are responsible for the prevention of asthma attacks.


6/6. A few other benefits…

Mustard further has few more health benefits namely, relieves menopausal symptoms, helps control diabetes, beneficial in skin & hair care, treats aches & pains, offers relief from contact dermatitis, relieves symptoms of psoriasis, helps in detoxification, offers protection against infections, helps strengthen teeth, bones and gums, etc.

Mustard oil, due to its health benefits, is gaining back its lost glory and is fast becoming one the most used oil in the Indian Kitchen.


How to eat mustard?

Mustard can be included in various forms in the diet. Some of them are as follows:

  • Mustard oil. 
  • Mustard dip.
  • Mustard spread.
  • Mustard powder.
  • Mustard Chutney.
  • Mustard tadka or tempering.
  • Mustard dressing with salad. 
  • Chewing mustard seeds, etc.
  • Soaking mustard seeds in water.

How to make mustard chutney?

Roast 2 garlic cloves and 4 green chilies.

Roast 25gms of mustard seeds.

Add 1 tsp mustard oil and salt to taste. Mix all the ingredients. 

Add lemon juice.

Grind all the ingredients and make a thick paste.

Serve with food.

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