What Is the Nutritional Content of Mustard Oil?

Question

I’ve been using mustard oil in my cooking for years, but I recently started wondering about its nutritional profile. Can you explain in detail the mustard oil content and how it contributes to its health benefits? I’m especially interested in how it compares to other commonly used cooking oils like olive oil or sunflower oil.

I’ve read that mustard oil contains a high percentage of monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). How do these healthy fats support heart health, and can they help reduce cholesterol levels? Does the mustard oil content also include omega-3 fatty acids, and if so, how significant is their contribution to reducing inflammation or improving brain function?

Another component I’ve heard about is erucic acid, which is unique to mustard oil. While some studies highlight its anti-inflammatory benefits, others raise concerns about its potential risks. How much erucic acid is present in mustard oil, and is it safe for regular consumption? Are there regulations on erucic acid levels to ensure the oil is safe to use?

I’m also curious about whether heating mustard oil affects its nutritional content. For instance, does frying or sautéing with mustard oil reduce its health benefits or produce harmful compounds? Would it be better to use it raw, such as in salad dressings or marinades, to retain its full nutritional value?

Lastly, does mustard oil contain any additional nutrients, like vitamins or antioxidants, that contribute to its external uses in skincare and hair care? I’ve heard it’s used in traditional remedies for moisturizing skin, promoting hair growth, and relieving muscle pain. Are these benefits backed by its nutritional composition, and how should it be applied externally for best results?

Dr. Harsha Joy · Accepted Answer

Mustard oil is rich in healthy fats, particularly monounsaturated fats (MUFA) and polyunsaturated fats (PUFA), which are known for promoting heart health by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). The oil also contains omega-3 fatty acids, which contribute to reducing inflammation and supporting brain function, though their levels are lower compared to other oils like flaxseed or walnut oil. Mustard oil contains erucic acid, which has anti-inflammatory properties, but its high levels have raised concerns, especially in large amounts. Regulatory guidelines ensure that mustard oil used for cooking in many countries contains low levels of erucic acid, making it safe for consumption in moderation. Heating mustard oil for cooking can degrade some of its nutritional content, especially omega-3s, but it remains stable at high temperatures compared to other oils like sunflower oil. To retain its full health benefits, it is best used raw in dressings or marinades. Mustard oil also has beneficial compounds like vitamins E and K, antioxidants, and anti-inflammatory properties that make it effective for external use in skincare and hair care. It can help moisturize the skin, promote hair growth, and relieve muscle pain when applied topically, leveraging its rich nutrient profile to support these traditional uses.

Dr. Ayush Varma · Answer

Great questions! Mustard oil is indeed a fascinating oil with quite a complex nutritional profile. You've mentioned monounsaturated fats (MUFA) and polyunsaturated fats (PUFA), and you're right — mustard oil generally contains around 60% MUFA and 21% PUFA. These fats are pretty good for heart health. They can help to reduce LDL cholesterol (the “bad” kind), and raise HDL cholesterol (the “good” one), which might decrease the risk of heart disease over time. As for omega-3s, sorry to say, they’re present but in smaller amounts compared to oils like flaxseed.

Now, erucic acid... that's a bit of a mixed bag. Mustard oil can contain around 42% erucic acid. Some studies suggest benefits like reducing inflammation, but there've been concerns about potential heart risks with high consumption. The EU and others have regulations on erucic acid levels. For regulated mustard cooking oils, always make sure you're getting a version meant for culinary use, not the industrial kind.

Heating mustard oil, especially to smoking point, can degrade the quality and might form harmful compounds (like polycyclic aromatic hydrocarbons). This might offset some health perks, so low-heat techniques like searing or using it in marinades might be a better approach.

As for vitamins and other goodies — mustard oil carries vitamin E, which might explain some external benefits like improved skin moisture. Traditional remedies point to its uses for hair growth and easing muscle pain, but scientific backing is kinda limited. Applying it to the skin after a warm shower for moisturizing, or gently massaging into scalp for hair care, can be worth a try.

Hope that helps! Just try not to overheat it, and enjoy its zesty kick both inside and out.

What Is the Nutritional Content of Mustard Oil? - #9007

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