Mustard Oil: Benefits, Side effects & Usage

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Mustard Oil 

Mustard oil, which also goes by the name Sarson ka Tel, has been a crucial component of Indian cuisine for ages. It is believed to have been grown originally in India around 3000 BC and is widely used as essential cooking oil throughout India, Nepal, Bangladesh, etc. 

It is a member of the Brassicaceae family of flowering plants, which are distinguished by their distinctively pungent flavour and scent because they contain the allyl isothiocyanate chemical. Ayurvedic medicine places high value on the oil for its anti-inflammatory, antifungal and antibacterial effects, in addition to its widespread use in cooking.

Several Indian dishes use mustard oil as a crucial ingredient. It gives any food a mild, spicy flavour. It is a common ingredient in virtually all Indian households, both as a cooking staple and as a basic element to extend the shelf life of pickles. We get mustard oil by blending ground mustard seeds with water or other liquids. 

Mustard Oil Nutritional Value 

mustard oil

The nutritional value of 100 g of mustard oil (as per USDA) is as follows.

  • Energy – 884 Kcal
  • Total fat – 100 g
  • Total saturated fat – 11.6 g
  • Total monounsaturated fat – 59.2 g
  • Total polyunsaturated fat – 21.2 g
  • Linoleic acid – 15.3 g.

10 Health Benefits of Mustard Oil 

Manages Blood sugar level 

Diabetes Mellitus is becoming more and more common, especially Type-2 Diabetes. This prevalent metabolic illness is characterised by elevated blood sugar levels, a modified metabolism and insulin resistance.

A study found that edible oils were useful in treating Diabetes Mellitus. HDL cholesterol levels are raised by mustard oil, whereas LDL cholesterol levels are decreased. It takes in the cholesterol and moves it to the liver, where it is eliminated from the body. Furthermore, the high quantities of alpha-linolenic acid in soybean, sunflower and mustard oils helped people with type 2 Diabetes lower their cholesterol levels. Mustard oil beats sesame oil in terms of being Diabetes-friendly.

Beta cell activity is increased by mustard oil, promoting the synthesis of insulin, which helps turn glucose into energy. Additionally, the antioxidant properties of elaidic acid and vitamin E found in mustard oil enhance insulin function and lower diabetes-related issues.

Trans fat has a key role in the development of insulin resistance and excessive fat oxidation, which results in Diabetes. Mustard oil has no trans-fat, which is advantageous for controlling insulin levels in people with Diabetes.

Cardioprotective effect 

Mustard oil is a nutritious edible oil as it has a healthy LA: ALA ratio of 6:5, is high in MUFA and PUFA, preferably alpha-linolenic acid, and is low in saturated fatty acids (SFA).

Using mustard oil reduces the risk of arrhythmias, heart failure and angina in patients with Myocardial Infarction. As a result, mustard oil is regarded as a beneficial option for people with cardiovascular diseases.

The essential fatty acids n-6 (linolenic acid) and n-3 (alpha-linolenic acid) are advantageous for the body. While n-3 PUFA may lower triglycerides, blood pressure, and inflammation, improve vascular function and prevent sudden death, n-6 PUFA lowers LDL cholesterol but may also reduce HDL.

Improves oral health 

Mustard oil strengthens the gums, which facilitates plaque removal. Bacterial infection surrounded by fatty membranes leads to plaque.

Swish some mustard oil around the mouth to get rid of bacteria and stop gum bleeding.

Lowers cancer risk 

There is a chance that mustard oil can prevent cancer with abundant linolenic acid in it. This acid might reduce the severity of colon cancer. According to research, mustard oil may also aid in reducing the growth and metastasis of specific cancer cells in the body.

Insulin resistance and excessive fat oxidation are mostly brought on by trans fat. Thus, the lack of trans fat in mustard oil contributes to maintaining insulin levels, which in turn control our blood sugar levels.

Antibacterial, Antifungal and Anti-inflammatory Properties 

It is well known that mustard oil has antimicrobial, antifungal and anti-inflammatory effects.

Selenium is said to be responsible for its anti-inflammatory properties. The mineral helps reduce discomfort and oedema, hence relieving joint pain

 Mustard oil has potent antifungal properties that help treat fungal infections and skin rashes. 

Improves digestion 

One of the advantages of mustard oil is that it can stimulate the stomach’s digestive juices. As a result, it helps to increase hunger. Therefore, it is suggested as a cooking medium for those with a weak appetite.

Additionally, mustard oil facilitates the easy production of digestive enzymes by the liver and spleen. In turn, the enzymes facilitate the digestive process and the metabolic rate.

Boosts immunity 

Mustard oil contains high monounsaturated fatty acids and 7% of saturated fat. Also present in significant amounts are linoleic (18:2) and linolenic acids (18:3).

The ideal ratio of omega-3 and omega-6 fatty acids, along with vitamin E, gives us the necessary nutritional value and strengthens our immune system.

Relieves asthma, cold and cough 

Mustard oil is a pleasant ingredient that can help the respiratory system. It is an excellent option for preventing congestion and breathing conditions, including asthma and bronchitis.

Additionally, applying warm mustard oil to the chest and massaging it there might increase lung airflow when an asthma attack occurs. Mustard oil has been used for centuries to treat allergies, asthma and other respiratory conditions, as well as colds and coughs.

Mustard oil steam inhalation aid in relieving respiratory congestion. Massaging the feet and chest with a mixture formed by heating mustard oil, a few garlic, cloves, and a teaspoon of ajwain offers relief from cold and cough.

Patients with sinusitis may also get benefit from mustard oil.

Promotes weight loss 

Some B-complex vitamins, including niacin and riboflavin, are found in mustard oil. These could boost the weight loss process and enhance metabolism. Diacylglycerol, another ingredient in the oil, may aid in weight loss.

It acts as Natural Stimulant. 

The natural stimulant mustard oil activates our sweat glands, enhancing blood flow throughout the body. It aids in toxin removal and lowers body temperature.

It also soothes and rejuvenates overworked muscles by enhancing blood circulation throughout the body.

Side effects of mustard oil 

Although mustard oil has many benefits, it also has certain drawbacks due to overconsumption or allergic reactions. The following are some downsides of mustard oil.

  • Avoid using mustard oil on the skin if you have a mustard allergy.
  • Mustard oil consumption in excess can raise the body’s erucic acid levels, which can harm the heart.
  • Mustard oil can be hazardous when applied to the skin over an extended period. It can even result in severe skin blisters on spending too much time in the sun after using the oil.
  • Rhinitis may happen from consuming too much mustard oil in meals. It’s a disease where the mucous membrane usually becomes irritated.

How to cook mustard oil? 

Mustard oil has a greater smoking point in comparison to other oils. Mustard oil, which has a smoke point of about 250 0C, is perfect for Indian cooking. 

Another quality of cold-pressed mustard oil is that it maintains its nutritional value even after heating to the smoking point. Omega-3 fatty acids, monounsaturated fatty acids, polyunsaturated fatty acids, antioxidants and vitamin E are abundant in mustard oil. This signifies that the heating of the oil has no effect on any of the health advantages that mustard oil provides in terms of its antibacterial, antimicrobial, antifungal and anti-inflammatory properties.

Here’s how mustard oil must be cooked. 

  • Heat mustard oil on medium flame till it reaches its smoking point. 
  • Start cooking when white smoke starts to rise.
  • There is no need to rush your cooking since the oil will remain stable and healthy even as the temperature rises.
  • Keep in mind that mustard oil serves other purposes besides cooking. It is an ingredient that gives the food a distinctive flavour and aroma.

How to use mustard oil for the skin? 

Mustard oil can help you have healthy and glowing skin. Regularly massaging mustard oil over the face can help lighten skin pigmentation, dark patches and tan.

  • Mix chickpea flour, one teaspoon of yoghurt and a few drops of lemon juice into a paste with mustard oil. 
  • Apply this evenly to the face and neck. 
  • Let the pack sit for 10 to 15 minutes. Rinse it off with water. 
  • Repeat these two to three times a week for a few months for the differences to be visible. 

B-complex vitamins are abundant in mustard oil. These vitamins might help maintain healthy skin.

  • Combine coconut oil and mustard oil in an equal ratio. Massage this mixture into the skin for 15 minutes every night, and then wash it off with a gentle face wash.

Differences in skin tone are noticeable in using this frequently. This may help reduce the effects of ageing by preventing the early appearance of wrinkles.

  • Sunscreen – Apply a little mustard oil to the skin before going outdoors. The oil contains vitamin E, which protects the skin by working against the toxic substances in the environment and UV radiation. 

Avoid using too much oil on the face as it may attract dust and pollution.


The benefits of mustard oil extend beyond its use as a common cooking oil. This nutritious oil offers various health, skin and hair benefits due to its strong nutritional composition. 

It is an excellent source of monosaturated fatty acids, minerals and antioxidants. Despite being beneficial for cooking and medicine, mustard oil is one of the main allergic ingredients. To prevent mustard oil allergies, read the food labels constantly.

Reap the benefits of mustard oil by using it for cooking as well as by making it a skincare ingredient.


Is mustard oil toxic? 

Approximately 40% of mustard oil is erucic acid, which can be harmful if ingested in excessive amounts. This is the reason that selling this oil is prohibited in many leading countries. But further study is needed in this area.

Which mustard oil is best for health? 

Unrefined oil is known as Kacchi Ghani or cold-pressed mustard oil. A chemical-free production process is used to obtain its distinctive fatty acid profile. It maintains the nutritional value of the oil and is thus healthy.

Can we use mustard oil on hair daily? 

No, we shouldn’t use oil of any kind on a daily basis. The scalp type will determine how often one may safely oil the hair. Oiling is sufficient once a week for thick hair and a dry scalp.

Can we cook food in mustard oil? 

With a high smoke point of about 480°F (250°C), pure mustard oil is comparable to other fats like butter. As a result, it is frequently used for high-heat culinary techniques like grilling, roasting, baking and frying.

Is mustard oil good for hair? 

When applied to the scalp, mustard seed promotes hair development because it improves blood circulation. Omega 3 fatty acid-rich protein found in mustard seed oil contributes to the maintenance of strong, long hair.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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