Mustard oil is a versatile and healthy oil that is commonly used in Indian, Pakistani, and Bengali cuisine. This oil has been used for centuries in Ayurvedic medicine for its various health benefits. In recent years, it has gained popularity in other parts of the world due to its unique flavor and health benefits.
Lowers Cholesterol Mustard oil is rich in monounsaturated and polyunsaturated fatty acids, which are beneficial for reducing bad cholesterol levels in the body. This, in turn, lowers the risk of heart disease.
Good for Skin and Hair Mustard oil contains vitamin E, which is essential for healthy skin and hair. It has anti-inflammatory properties that help in reducing skin irritation and inflammation. It also helps in improving blood circulation, which is beneficial for promoting hair growth.
Boosts Immunity Mustard oil is rich in antioxidants and anti-inflammatory compounds, which help in boosting the immune system. Regular consumption of mustard oil can help in fighting off infections and diseases.
Improves Digestion Mustard oil contains a compound called allyl isothiocyanate, which has been found to improve digestion. It helps in stimulating the digestive system, promoting the secretion of digestive juices and enzymes, and preventing constipation.
Anti-cancer Properties Mustard oil has been found to have anti-cancer properties due to the presence of glucosinolates. These compounds help in preventing the growth of cancer cells and reducing the risk of cancer.
Rich in Vitamins and Minerals Mustard oil is a rich source of vitamins and minerals, including vitamin E, omega-3 fatty acids, and calcium. These nutrients are essential for maintaining good health and preventing various diseases.
Improves Heart Health Mustard oil has been found to improve heart health by reducing inflammation and oxidative stress. It also helps in improving blood circulation, which is beneficial for maintaining a healthy heart.
Helps in Weight Loss Mustard oil has been found to aid in weight loss by increasing metabolism and reducing appetite. It also helps in reducing the absorption of fat in the body, which is beneficial for weight management.
Anti-inflammatory Properties Mustard oil has anti-inflammatory properties that help in reducing inflammation in the body. It is beneficial for people with arthritis, asthma, and other inflammatory conditions.
Reduces Risk of Diabetes Mustard oil has been found to reduce the risk of diabetes by improving insulin sensitivity and reducing blood sugar levels. It is beneficial for people with type 2 diabetes.
It is a healthy and versatile oil that has numerous health benefits. Regular consumption of mustard oil can help in improving heart health, boosting immunity, promoting weight loss, and reducing the risk of various diseases. It is also beneficial for healthy skin and hair. So, start using mustard oil in your cooking today and reap the benefits of this healthy oil.
How to cook with Mustard Oil for maximum health benefits?
Here are some tips on how to use mustard oil in cooking for maximum health benefits:
- Use it for sautéing and frying: Mustard oil has a high smoke point, making it ideal for high-heat cooking methods such as sautéing and frying. You can use it to cook vegetables, meats, or even eggs.
- Use it as a salad dressing: Mustard oil has a strong and distinct flavor that can add depth and complexity to your salads. You can mix it with vinegar, lemon juice, or honey to make a healthy and flavorful dressing.
- Use it in marinades: Mustard oil can be used in marinades for meats and vegetables. Its strong flavor helps in enhancing the taste of the food, and it also tenderizes the meat.
- Use it for pickling: Mustard oil is a popular ingredient in pickling due to its antibacterial properties. You can use it to pickle vegetables, fruits, and even meat.
- Use it in Indian cuisine: Mustard oil is a staple in Indian cuisine, and it is used in various dishes such as curries, chutneys, and pickles. You can use it in your favorite Indian recipes to add a unique and healthy twist.
- Use it in moderation: While mustard oil has many health benefits, it is important to use it in moderation as it is a high-calorie oil. Use it sparingly and in combination with other healthy oils such as olive oil or coconut oil.
- Use cold-pressed or organic mustard oil: When buying mustard oil, look for cold-pressed or organic varieties as they are minimally processed and retain most of the nutrients and health benefits.
What are the most common types of Mustard Oil available in the market? How they are different from each other?
In the Indian market, there are different types of mustard oils available, each with its own unique taste, processing method, nutritional value, availability, and cost. In this article, we will discuss the different types of mustard oils available in the Indian market and compare them on various parameters.
- Cold-pressed Mustard: Oil Cold-pressed mustard oil is extracted from mustard seeds using a traditional method that involves grinding and pressing the seeds to extract the oil. This oil is not refined or processed in any way, so it retains all the natural nutrients and flavors of the mustard seeds. Cold-pressed mustard oil has a strong pungent flavor and is rich in antioxidants, minerals, and vitamins. It is also high in monounsaturated and polyunsaturated fatty acids, which are good for heart health. Cold-pressed mustard oil is available in most grocery stores and is relatively affordable compared to other types of mustard oil.
- Kachi Ghani Mustard Oil: Kachi Ghani mustard oil is made using the traditional method of crushing the mustard seeds in a wooden press. The oil is not refined or processed, so it retains the natural flavor and nutrients of the mustard seeds. Kachi Ghani mustard oil has a slightly milder taste than cold-pressed mustard oil, but it is still quite pungent. This oil is rich in omega-3 and omega-6 fatty acids and has anti-inflammatory properties. Kachi Ghani mustard oil is readily available in most Indian grocery stores and is affordable.
- Refined Mustard Oil: Refined mustard oil is made using a refining process that involves removing impurities and deodorizing the oil to make it odorless and tasteless. Refined mustard oil has a mild flavor and is used in cooking where a strong flavor is not desired. This oil is low in saturated fats and high in monounsaturated and polyunsaturated fats. Refined mustard oil is widely available in most Indian grocery stores and is cheaper compared to other types of mustard oil.
- Blended Mustard Oil: Blended mustard oil is a combination of two or more oils, with mustard oil being the primary ingredient. This oil is made by blending mustard oil with other vegetable oils like soybean oil, sunflower oil, or palm oil. Blended mustard oil has a milder taste than pure mustard oil and is often used in cooking where a mild flavor is desired. This oil is low in saturated fats and high in unsaturated fats. Blended mustard oil is readily available in most Indian grocery stores and is affordable.
Each type of mustard oil has its own unique taste, processing method, nutritional value, availability, and cost. Cold-pressed and Kachi Ghani mustard oils are the best options as they are rich in nutrients, have a strong flavor, and are readily available. Refined and blended mustard oils are cheaper, but they are not as nutritious and have a milder taste.
What should one keep in mind while buying Mustard oil?
When buying mustard oil, it is important to pay close attention to its quality and purity. Not all mustard oils are created equal, and some can be adulterated or of low quality, which can have negative health implications.
Here are some factors to consider when buying mustard oil:
- Check the label: The first step in buying mustard oil is to carefully read the label. The label should list the ingredients, and the oil should be 100% pure mustard oil. If there are other ingredients listed, it may be a blended oil or an adulterated product.
- Look for certifications: In some countries, there are certifications that indicate that the oil has been tested and meets certain quality standards. Look for certifications such as AGMARK, ISO, or FSSAI. These certifications can give you peace of mind that the oil is of good quality.
- Consider the color: Mustard oil should be a deep golden or amber color. If the oil is lighter in color, it may be of lower quality or diluted with other oils.
- Smell and taste: Mustard oil has a distinct pungent smell and taste. If the oil smells off or rancid, it may be spoiled. If possible, taste a small amount of the oil to ensure that it has the characteristic mustard flavor.
- Buy from a reputable source: Finally, it is important to buy mustard oil from a reputable source. Look for brands that are well-known and have a good reputation. Avoid buying from unknown or untested sources.
Mustard Oil VS Refined Vegetables Oil – Which is Better?
Here is a comparison between mustard oil and refined vegetable oils like Canola, Soybea, & Sunflower, etc. based on nutrition and health.
- Nutrition: Mustard oil is rich in monounsaturated and polyunsaturated fats, which are considered healthy fats that can improve cholesterol levels and reduce the risk of heart disease. It also contains omega-3 and omega-6 fatty acids, which are essential for maintaining good health. In contrast, refined vegetable oils are high in omega-6 fatty acids, which can increase inflammation and contribute to chronic diseases like heart disease, cancer, and diabetes.
- Safety concerns: Mustard oil contains erucic acid, which has been linked to heart disease in high doses. However, the levels of erucic acid in mustard oil are considered safe for consumption in moderate amounts. Refined vegetable oils, on the other hand, are often extracted using chemical solvents and may contain trace amounts of harmful chemicals like hexane.
- Processing: Mustard oil is typically cold-pressed, which means it is extracted by pressing the mustard seeds without the use of heat or chemicals. This helps to retain the natural nutrients and flavor of the oil. Refined vegetable oils, on the other hand, are often extracted using chemical solvents and undergo multiple stages of processing, which can strip them of nutrients and flavor. This can result in oils that are higher in calories and lower in nutritional value than their unrefined counterparts.
Mustard oil and refined vegetable oil differ in terms of nutrition and health benefits. Mustard oil is a healthier option as it is rich in healthy fats, omega-3 and omega-6 fatty acids, and antioxidants. Refined vegetable oils, on the other hand, are highly processed and may contain harmful chemicals. However, both oils should be consumed in moderation as they are high in calories and can contribute to weight gain if consumed in excess. It is always advisable to consult a healthcare professional or a registered dietitian to determine the best oil for your individual health needs.
What dishes and recipes are made using Mustard Oil?
It is a popular ingredient in South Asian and East Asian cuisine. Here are ten dishes that are commonly made using mustard oil:
- Sarson ka saag: A traditional Punjabi dish made with mustard greens, spinach, and other leafy vegetables.
- Machher jhol: A Bengali fish curry made with mustard oil, spices, and vegetables.
- Aloo bhaja: A Bengali dish of crispy fried potatoes seasoned with mustard oil and spices.
- Jhinge posto: A Bengali dish made with ridge gourd and poppy seeds, seasoned with mustard oil.
- Chingri malaikari: A Bengali prawn curry made with coconut milk and mustard oil.
- Shorshe ilish: A Bengali dish made with hilsa fish and mustard paste, cooked in mustard oil.
- Bhindi do pyaza: A North Indian dish made with okra and onions, seasoned with mustard oil and spices.
- Nepali-style momos: Steamed dumplings made with a filling of minced meat or vegetables, seasoned with mustard oil.
- Nepali-style achar: A spicy and tangy pickle made with mustard oil, mustard seeds, and other spices.
- Sikkimese-style thukpa: A hearty noodle soup made with vegetables, meat or tofu, seasoned with mustard oil and other spices.
How can Mustard Oil be used in Western Cuisine? Here are 10 Ideas
Though it is not commonly used in Western cuisine, it has a strong flavor and aroma that may not be familiar to Western palates. However, here are ten Western dishes where mustard oil can be used and how:
- Roasted vegetables: Tossing vegetables such as carrots, potatoes, and broccoli with a mixture of mustard oil, honey, and lemon juice before roasting can add a flavorful twist to the dish.
- Salad dressings: Mustard oil can be used as a base for salad dressings, blended with vinegar, honey, and herbs.
- Roasted chicken: Using mustard oil as part of the marinade for roasted chicken can add a pungent, aromatic flavor.
- Stir-fried vegetables: Stir-frying vegetables in mustard oil with garlic and ginger can create a spicy and flavorful side dish.
- Deviled eggs: Adding a teaspoon of mustard oil to the filling of deviled eggs can add a unique and tangy flavor.
- Grilled seafood: Brushing seafood such as shrimp, scallops, or fish with a mixture of mustard oil, lemon juice, and herbs before grilling can create a delicious and aromatic dish.
- Hummus: Adding a small amount of mustard oil to hummus can add a tangy and spicy flavor.
- Fried rice: Tossing cooked rice with mustard oil, soy sauce, and vegetables before stir-frying can create a flavorful and spicy fried rice dish.
- Pasta dishes: Using mustard oil instead of olive oil to sauté garlic and herbs for pasta dishes can add a unique and spicy twist.
- Dipping sauces: Mustard oil can be used to create a variety of dipping sauces for appetizers, such as a spicy mustard dipping sauce for chicken wings or a tangy dipping sauce for vegetable platters.
What are popular Indian Pickles made using Mustard Oil?
Indian pickles are made with a variety of methods – and a lot of classic pickle recipes use oil as a main preservative. In fact, Mustard Oil is one of the most popular types used for pickling in India. Here are 10 popular Indian pickles that are made in mustard oil or can be made using the same:
- Mango pickle (Aam ka achar): Made with raw mangoes, mustard oil, and a blend of spices, this pickle is tangy, spicy, and delicious.
- Lemon pickle (Nimbu ka achar): Made with lemons, mustard oil, and a mixture of spices, this pickle is sour, spicy, and adds a tangy flavor to meals.
- Mixed vegetable pickle (Achari mix veg): This pickle is made with a mix of vegetables like cauliflower, carrots, and turnips, along with mustard oil and a blend of spices.
- Chilli pickle (Mirch ka achar): Made with green chilies, mustard oil, and a mixture of spices, this pickle is spicy and adds heat to meals.
- Carrot pickle (Gajar ka achar): Made with carrots, mustard oil, and a blend of spices, this pickle is sweet, sour, and spicy.
- Gooseberry pickle (Amla ka achar): Made with gooseberries, mustard oil, and a mixture of spices, this pickle is tangy, sour, and packed with nutrients.
- Garlic pickle (Lehsun ka achar): Made with garlic cloves, mustard oil, and a mixture of spices, this pickle is pungent and adds a strong flavor to meals.
- Onion pickle (Pyaz ka achar): Made with onions, mustard oil, and a blend of spices, this pickle is sweet, sour, and spicy.
- Tomato pickle (Tamatar ka achar): Made with ripe tomatoes, mustard oil, and a mixture of spices, this pickle is tangy and adds a sweet and sour flavor to meals.
- Ginger pickle (Adrak ka achar): Made with ginger, mustard oil, and a blend of spices, this pickle is pungent and adds a zingy flavor to meals.
What are the benefits of eating Indian Pickles made in Mustard oil?
- Good for digestion: Mustard oil has digestive properties and can help in digestion, which makes it a great ingredient for pickles. The spices used in Indian pickles, along with mustard oil, aid in digestion and can relieve constipation.
- Rich in antioxidants: Mustard oil is rich in antioxidants, which are essential for overall health. The antioxidants in mustard oil can help fight free radicals and prevent cellular damage, reducing the risk of chronic diseases.
- Boosts immunity: The spices used in Indian pickles, along with mustard oil, are known to have immune-boosting properties. These pickles can help in building immunity and can protect against infections.
- Promotes heart health: Mustard oil is a rich source of monounsaturated and polyunsaturated fats, which are healthy fats that can lower cholesterol levels and reduce the risk of heart disease.
- Adds flavor and taste: Indian pickles made in mustard oil are known for their unique flavor and taste. The pungent flavor of mustard oil blends well with the spices used in the pickle, making it a delicious and flavorful addition to meals.
What are the health warnings associated with the use of mustard oil?
- Skin Irritation and Sensitivity: Mustard oil contains a high amount of erucic acid, which can cause skin irritation, rashes, and itching in some people. This fatty acid can penetrate the skin and cause a burning sensation or even blistering. The degree of sensitivity can vary from person to person, but those with preexisting skin conditions or allergies may be more susceptible to these effects. It is important to wash skin exposed to mustard oil thoroughly and avoid using it on open wounds or irritated skin.
- Heart Health: Erucic acid, present in high amounts in mustard oil, has been linked to an increased risk of heart disease. Consuming large quantities of erucic acid over a long period of time can lead to the buildup of fat in the heart, which can impair heart function. The World Health Organization recommends limiting the intake of erucic acid to 5% of total dietary fat intake. Countries such as the United States and Canada have placed limits on the amount of erucic acid in food products, including mustard oil, due to these concerns.
- Digestive Issues: Mustard oil has a strong laxative effect and can cause diarrhea, stomach cramps, and other digestive symptoms in some people. It can also exacerbate symptoms of inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS). It is important to consume mustard oil in moderation and avoid using it on an empty stomach.
- Contamination: There is a risk of contamination associated with mustard oil, especially if it is not properly processed or stored. Mustard seeds can be contaminated with fungi, bacteria, and other harmful substances, which can carry over into the oil. Additionally, mustard oil can absorb harmful chemicals from the environment, such as pesticides and heavy metals, which can accumulate in the body over time. It is important to purchase mustard oil from reputable sources and store it in a cool, dry place away from sunlight.
- Other Concerns: Mustard oil may interact with certain medications, such as blood thinners or anticoagulants, and should be used with caution by individuals taking these medications. It may also cause eye irritation if it comes into contact with the eyes. Additionally, some varieties of mustard oil may contain a compound called allyl isothiocyanate, which can cause respiratory irritation in some people.
While mustard oil can add a unique flavor to dishes, it is important to be aware of the potential health warnings associated with its use. Individuals with sensitive skin, heart disease, or digestive issues may want to avoid or limit their consumption of mustard oil. It is also important to purchase mustard oil from reputable sources and to store it properly to reduce the risk of contamination. As always, it is recommended to consult with a healthcare professional before adding new ingredients to your diet.