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Mustard oil has been used in Indian cuisine for a long time. It has a sharp taste, unique texture and a beautiful reddish brown hue. It is believed that this oil has healing properties, but is it really so? We will figure out together with the doctor what the benefits of mustard oil are, whether it can be harmful.
The history of the appearance of mustard oil in nutrition
Wild mustard has been known to man since the XNUMXst century BC. e. In ancient Rome and Greece, it was used as a plant with healing properties.
The birthplace of blue mustard, from which mustard oil is most often extracted, is China. From there, the seasoning came to India, and then spread throughout southern Europe and Asia.
Mustard came to Our Country by accident – like a weed. It was brought from Asian countries along with imported grain. And in the 1765th century, Empress Catherine II ordered mustard to be grown in Our Country. In XNUMX, in the settlement of Sarepta in the south of the Saratov province (modern Volgograd), a special variety of mustard was bred, which produced oil with unique taste properties. Sarepta mustard in the XNUMXth century was recognized as the best in the world. And the oil extracted from it is still produced today.
Composition and calorie content of mustard oil
Despite the fact that some sources claim that mustard oil is rich in vitamins and minerals, this is not true.
According to the US Department of Agriculture, it contains no vitamins or minerals (1). But there are other health benefits.
| Caloric value on 100 g | 884 kcal |
| Proteins | 0 |
| Fats | 100 g |
| Carbohydrates | 0 |
| Saturated fats | 11,6 g |
| Monounsaturated Fat | 59,2 g |
| Polyunsaturated fats | 21,2 g |
Benefits of mustard oil
Mustard oil is a storehouse of unsaturated fatty acids that are beneficial to the human body. According to a 2017 study, they can reduce oxidative stress and lower levels of inflammation in the body (2).
Mustard oil is one of the many types of vegetable oils produced from mustard seeds. It contains linolenic, linoleic, eicosenoic, erucic and oleic acids. The percentage of acids may vary. The number of certain components depends on what kind of mustard was taken as the basis of the product, – says our expert, Gastroenterologist Baver Salikhova. – Useful ingredients in the composition of the oil speed up the metabolism, normalize the functions of the pancreas and liver, improve the functioning of the gastrointestinal tract. The oil strengthens the walls of blood vessels, fights “bad” cholesterol, preventing the formation of cholesterol plaques and the development of atherosclerosis. Mustard oil is especially necessary for people with hypertension, as it normalizes blood pressure. The product helps to strengthen the immune system, improves the quality of vision, has a bactericidal, wound healing and analgesic effect.
At the same time, mustard seed oil has a very high content of erucic acid. In small concentrations, it is safe, but in high doses it can have a toxic effect on the human body (3, 4). Therefore, the use of pure mustard oil (a product that does not include other oils) in cooking is still controversial.
The Food and Drug Administration (FDA) has banned the use of pure mustard oil in the food industry. The product is not used for food preparation in the USA, Canada and Europe.
Benefits of mustard oil for men
Including mustard oil in your diet can help maintain a healthy weight for men.
In a 2020 study, researchers compared the rates of overweight and obesity in people who ate a predominantly mustard oil diet versus those who ate other oils. The former were found to have a lower prevalence of overweight and obesity (5).
Benefits of mustard oil for women
Mustard seed oil is often used in beauty treatments. Based on it, homemade hair masks are made or applied in its pure form to the scalp to accelerate the growth of strands and prevent hair loss (6). The antifungal properties of the oil provide effective prevention of dandruff.
Sometimes the oil is mixed in equal proportions with cosmetic wax and applied to the soles of the feet to get rid of cracked heels.
– Mustard oil is used in the treatment of skin conditions such as atopic dermatitis, acne and eczema. The oil is effective in combating excessive hair loss and dandruff (seborrheic dermatitis). Masks based on the product help to rejuvenate the skin, moisturize and nourish it, fight premature signs of aging,” says expert Baver Salikhova.
Benefits of mustard oil for children
Due to the high content of erucic acid, the oil cannot be used in children’s nutrition. In some regions, it is used as an external remedy. For example, oil massage using mustard oil is popular in Bangladesh.
However, scientists warn that long-term topical use of the product can damage the skin’s protective barrier, reduce moisture levels, and cause blisters (7). Therefore, the oil is still not recommended for massage procedures in children.
Harm of mustard oil
“Mustard oil is contraindicated in case of individual intolerance to the product, in patients suffering from gastritis of high acidity and other pathologies of the gastrointestinal tract in the acute stage (ulcers, cholecystitis, pancreatitis), as well as in violation of the heart rhythm,” warns gastroenterologist Baver Salikhova. – It is important not to exceed the allowable daily allowance of the product – 1-2 tbsp. spoons for an adult. Excessive consumption of oil can lead to severe poisoning and intoxication.
Those who have never tried pure mustard oil should consult their doctor before introducing it into their diet. A 2017 study found that many people are allergic to mustard and mustard oil (8). At the same time, the number of cases of allergies is higher in those regions where the oil has long been used in nutrition.
The use of mustard oil in medicine
– Mustard seed oil is actively used for the prevention of diseases of the genitourinary and reproductive systems. It normalizes the balance of female sex hormones, preventing the development of ovarian pathologies and infertility. In combination with drug therapy, it is used in the treatment of prostatitis and prostate adenoma, as well as in prostate cancer, – says expert Baver Salikhova. – External mustard oil is used in the treatment of diseases of the musculoskeletal system, muscles, to correct the consequences of injuries. The product has a warming effect, accelerates the process of tissue regeneration. Therefore, it is often introduced into the composition of ointments used for arthrosis, osteomyelitis, bursitis, gout, myositis, arthritis and other orthopedic and rheumatic pathologies.
In Ayurveda, a mixture of warm mustard oil, a few cloves of garlic, and 1 teaspoon of Ajwain is applied to the soles of the feet and chest to relieve coughs and relieve colds. But before conducting such experiments at home, it is better to consult a doctor.
The use of mustard oil in cooking
Mustard oil is used in the national cuisine of India and Pakistan. It has a high smoke point of 250°C. Therefore, it is suitable for frying, baking and grilling at high temperatures.
Unrefined oil gives dishes a spicy spicy taste and aroma. The refined product has no taste and smell.
Mustard bread
Roasted bread with a light mustard flavor will appeal to lovers of baking.
| Wheat flour | 500 g |
| Water | 270 g |
| Dry yeast | 5 g |
| Salt | 8 mg |
| Sugar | 30 g |
| Mustard oil | 2 Art. spoons |
Prepare a dough of 250 g flour, 180 g water and yeast. Put it in a warm place for three hours so that it rises. The dough is ready when it has tripled in size.
In the dough, add the rest of the flour, 90 g of water, put salt and sugar. When kneading the dough, gradually introduce mustard oil. Roll the kneaded dough into a ball and leave to rise for an hour.
Grease a bread pan with mustard oil. Divide the dough into three parts and roll each into a ball. Brush each ball liberally with mustard oil.
Place the dough balls in a bread pan and let them rise for an hour. After the bread has risen, bake it in an oven preheated to 250°C for 10 minutes, then reduce the oven temperature to 200°C and bake for another 40 minutes. Enjoy your meal!
Shrimp Tomato Salad
Juicy, fragrant and tasty salad is suitable for every day and for the festive table.
| Tomatoes “Bull’s heart” | 2 piece. |
| frozen shrimp | 100 g |
| Iceberg lettuce | 100 g |
| Seedless grapes | 100 g |
| Greek yogurt | 150 ml |
| Mustard oil | 2 Art. spoons |
| Salt | to taste |
Wash the tomatoes and cut into slices. Defrost shrimp, pour boiling water over and let drain. Cut grapes into halves. Cut lettuce as desired. Place all ingredients in a salad bowl.
In a separate container, combine Greek yogurt, mustard oil and salt, beat with a blender until smooth. Add dressing to salad and mix.
Submit your signature dish recipe by email. [email protected]. Healthy Food Near Me will publish the most interesting and unusual ideas
How to choose and store mustard oil
In a healthy product – the minimum content of erucic acid. When choosing an oil, pay attention to its concentration. Permissible acid rate – 5%.
Give preference to cold-pressed oils. It is more expensive than refined and extracted oil, but also healthier.
The shelf life of mustard oil is 1-2 years. After opening, the bottle with it should be kept in the refrigerator, as the product oxidizes and may become bitter over time.
Popular questions and answers
What is the difference between refined and unrefined mustard oil, and how to choose the best quality product, said gastroenterologist Baver Salikhova.
Can mustard oil be used for frying?
You should choose the oil based on your own preferences, however, it is recommended to use refined oil for frying.
How is refined mustard oil different from unrefined?
At the same time, in the process of hard cleaning, the product loses many valuable properties, so unrefined oil has more benefits.
What are the benefits and harms of unrefined mustard oil?
But it is important not to forget about the rather significant calorie content of mustard oil and high fat content. People on a specialized low-fat diet should consume the product in limited quantities.
How to distinguish high-quality mustard oil from low-quality?
It is also important to study the composition of the oil: it should contain only natural ingredients, products containing E additives should be avoided. It is recommended to purchase products from trusted manufacturers in stores where oil storage conditions are observed.
Sources of
- Oil, mustard. U.S. Department Of Agriculture. Agricultural Research Service / 2018. URL: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/nutrients
- Philip C Calder. Omega-3 fatty acids and inflammatory processes: from molecules to man / 2017. URL: https://pubmed.ncbi.nlm.nih.gov/28900017/
- Erucic acid a possible health risk for highly exposed children. EFSA is an agency of the European Union / 2016. URL: https://www.efsa.europa.eu/en/press/news/161109
- Christine Wendlinger, Simon Hammann, Walter Vetter. Various concentrations of erucic acid in mustard oil and mustard / 2014. URL: https://pubmed.ncbi.nlm.nih.gov/24491745/
- Rutuja Chhajed, Tinku Thomas, Sumathi Swaminathan, Anura V Kurpad, Indu Mani, Association between mustard oil consumption and BMI in India / 2020. URL: https://www.cambridge.org/core/journals/public-health-nutrition/ article/association-between-mustard-oil-consumption-and-bmi-in-india/A28742E3550BFE8442303FF7C848D743
- Fozia Anjum, Shazia Anwer Bukhari, Muhammad Shahid, Tanveer Hussain Bokhari, Mir Munsif Ali Talpur. Exploration of Nutraceutical Potential of Herbal Oil Formulated from Parasitic Plant / 2014. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957245/
- A.S.M. Nawshad Uddin Ahmed, Samir K. Saha, M.A.K. Azad Chowdhury, Paul A. Law, Robert E. Black, Mathuram Santosham, Gary L. Darmstadt. Acceptability of Massage with Skin Barrier-enhancing Emollients in Young Neonates in Bangladesh / 2007. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2754003/
- Akanksha Sharma, Alok K. Verma, Rinkesh Kumar Gupta, Neelabh & Premendra D. Dwivedi. A Comprehensive Review on Mustard-Induced Allergy and Implications for Human Health / 2017. URL: https://link.springer.com/article/10.1007/s12016-017-8651-2