Aastha mustard oil Popularly called Sarson ka Tel in India, mustard oil is a versatile ingredient in most kitchens. While it is known for its intense flavour and culinary purposes, mustard oil also has numerous health benefits. For example, the anti-inflammatory properties of mustard are good for diabetes. In addition, mustard oil contains an ample dose of notable nutrients, making it a healthy cooking oil alternative. It comes from the seeds of the mustard plant Brassica juncea and gets purified via the distillation process. Mustard oil is a staple among Indo-Greco regions due to its flavourings and therapeutic nature. However, the colour of mustard oil generally depends upon from which varieties it is extracted or is it refined or not. Often, it is a super oil with a dark, reddish, yellow colour and a strong aroma. Nonetheless, all mustard oil has the same pungent, sharp flavour, irrespective of the variety.
Nutrition Facts of Mustard Oil
The nutritional value of mustard oil per 100 g is as follows:
Energy: 884 kcal
Total lipid content: 100 g
Total saturated fatty acid: 11.6 g
Total monounsaturated fatty acid: 59.2 g
Total polyunsaturated fatty acid: 21.2 g
Linoleic acid: 15.3 g
Gamma Linoleic acid: 5.9 g
Carbohydrates
It is to note that mustard oil contains zero carbohydrates. Therefore, since it has no carbohydrates, the glycemic index is zero too.
Protein
Mustard oil doesn’t contain protein.
Mustard Oil Preparation and Extraction at Home
Preparation Steps
First and foremost, buy mustard seeds from the market.
Clean them properly and dry the seeds in sunlight for a few weeks.
Crush the seeds in the bowl.
After crushing the seeds, the oil cake gets separated. The remaining seed cake can be animal feed.
Collect the oil and put it in a glass container.
Extraction Process
Drying of seeds in the sun
Cleaning of seeds to remove the dirt and foreign substances
Heating of seeds to increase or retain the quantity of yield
Extraction of oil from mustard seeds
Purification of extracted oil
Health Benefits of Mustard Oil
Mustard oil is known to have digestion stimulating, antibacterial, antifungal, antimicrobial, antiviral, anti-inflammatory, and pain-relieving properties. Some health benefits of mustard oil are as follows:
Reduces Cancer Risk
Glucosinolate, a phytonutrient in mustard oil, possesses antibiotic and anticarcinogenic properties. It reduces the risk of developing or delaying the progression of complications associated with chronic diseases. Dietary glucosinolate helps to reduce the carcinogenic effect, especially in colorectal and gastrointestinal cancer.
A study shows that sulforaphane in mustard oil has preventive and therapeutic effects against cancer stem cells. Another study indicates that a high concentration of omega-3 and omega-6 fatty acids in mustard oil protects against colon cancer. Furthermore, the results suggest that mustard oil is more effective in preventing colon cancer than fish oil.
A study indicates that mustard oil contains allyl isothiocyanate, showing excellent chemopreventive activity. Allyl isothiocyanate has a broad spectrum of anticancer activities in cultured cancer lines and animal tumour studies. In addition, it inhibits the action of colorectal cancer, lung cancer, leukaemia, bladder cancer, and prostate cancer cells.
Manage Type 2 Diabetes
The prevalence rate of diabetes, especially type-2 diabetes, is increasing rapidly. Type 2 diabetes mellitus is a common metabolic disorder associated with increased blood sugar, altered metabolism, and insulin resistance.
A study determined the effectiveness of edible oils in diabetes mellitus. Soybean oil significantly decreased total cholesterol levels, while sunflower oil reduced fasting blood glucose levels. Mustard oil increases the levels of HDL cholesterol and lowers LDL cholesterol levels. It absorbs the cholesterol and transports it to the liver, excreted from the body. Furthermore, high levels of alpha-linolenic acid in mustard oil, sunflower oil, and soybean oil helped decrease cholesterol levels in type 2 diabetic people. The results also show that mustard oil comes in second as diabetes-friendly after sesame oil.
Mustard oil enhances the activity of beta cells to promote insulin production to convert glucose into energy. Moreover, the antioxidant properties of elaidic acid and vitamin E present in mustard oil help improve insulin functioning and reduce the complications associated with diabetes.
It is to note that trans fat is a significant factor in causing insulin failure and high fat oxidation, leading to diabetes. Conversely, mustard oil contains zero trans fat, which is beneficial for regulating insulin levels in diabetic conditions.
Improves Digestion
Mustard oil contains linoleic acid, which acts as a stimulant to promote the formation of digestive juices. It also controls sweating in summers. In addition, mustard oil is a catalyst for hunger. It stimulates the release of digestive juices to aid digestion and create a feeling of hunger. The hunger-stimulating property of mustard oil is suitable for those facing appetite loss.
Strengthens Cell Walls
Mustard oil has an ideal ratio of lipids, i.e., the optimum ratio of omega-3 and omega-6 fatty acids. It contains all the fatty acids required to perform diverse functions related to plasma, cell lipids, and cell membrane. It also helps improve the structure of red blood cells, i.e., erythrocytes.
Healthy for Cooking
Mustard oil is considered the healthiest cooking oil because of the ideal presence of SFA: MUFA: PUFA and relative stability during cooking at high temperatures. Interestingly, it has a high smoke point, i.e., 250-degree Celsius (480 degrees Fahrenheit). You can also use it as a flavouring agent and preservative. In fact, in Indian households, mustard oil is the preferred oil for cooking and making preservative foods such as pickles. It gives a rustic taste and authentic flavour.
Relief from Joint Pain
The presence of omega-3 fatty acids helps ease joint stiffness and pain caused due to arthritis. Therefore, it can also offer relief and comfort among arthritis patients. A regular massage with mustard oil helps in relieving joint pain.
Mustard Oil is Heart-Friendly
Mustard oil has an abundance of monounsaturated fatty acids and polyunsaturated fatty acids. It also has a high amount of linolenic acid. These are good for sustaining your heart health. Moreover, a case study shows that diets rich in mustard oil could contribute to a lower risk of ischemic heart disease among Indians. There was a notable decrease in the risk of IHD because of alpha-linolenic acid present in mustard oil. Alpha-linolenic acid reduces the adhesion and aggregation abilities of thrombocytes, reducing the risk of heart disease. Another study says that using mustard oil for cardiovascular health seems controversial due to its large proportion of erucic acid. However, mustard oil is a suitable replacement for dietary saturated fats. Moreover, you can eat limited amounts of mustard oil to reap its cardioprotective benefits.
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