Mustard oil is commonly used for everyday cooking, especially in certain cuisines. This oil is made from pressing mustard seeds and is packed with good fats like omega-3 and omega-6, making it great for heart health. It also has amazing benefits for skin and hair and even helps in reducing chronic pain and inflammation. Plus, it is known to boost blood circulation and help with common cold. With so many uses, it is no surprise why mustard oil is a kitchen staple! However, it is important to note that mustard oil should be consumed in moderation to avoid its side effects.

What are the benefits of mustard oil?

Mustard oil is a powerhouse of benefits and it has been used for centuries for its medicinal, culinary, and cosmetic properties. Here's a detailed look at the advantages of incorporating mustard oil into your routine:

1. Good for skin

Mustard oil is rich in essential fatty acids like omega-3 and omega-6, which are beneficial for skin health. Its nourishing properties help hydrate dry skin, reduce pigmentation, and even improve skin texture. "When you apply it regularly, it can also help with acne and sunburns due to its antibacterial properties," explains Alisha Jeswani, a Nutritionist and Weight Loss Expert.

2. Promotes hair growth

Mustard oil is known to stimulate hair growth. It contains a high amount of vitamins A and E, both essential for hair nourishment and hydration. Massaging it into the scalp can increase blood circulation, promoting stronger, shinier hair. A study published in the International Journal of Trichology mentions that oils like mustard oil can significantly reduce hair fall and strengthen hair roots.

3. Reduces pain

Mustard oil has anti-inflammatory properties that make it an excellent remedy for reducing pain and soreness in muscles and joints. A study published in the Archives of Medical Research states that the anti-inflammatory nature of mustard oil can be attributed to its high content of alpha-linolenic acid (ALA), which significantly reduces inflammation in the body caused by conditions like rheumatoid arthritis. It has also been used in traditional Ayurveda to alleviate body aches. However, avoid excessive topical use as it may cause skin irritation.

Massage your joints with mustard oil to release the pain! Image courtesy: Shutterstock

4. Lowers cancer growth

It has been found that using mustard oil can help slow the growth and spread of certain types of cancer. A study published in Cancer Letters shows that feeding pure mustard oil to rats blocked the growth of colon cancer cells more effectively than feeding them corn oil or fish oil. Moreover, the antioxidant content of mustard oil can help neutralise harmful free radicals in the body, further reducing the risk of other cancers.

5. Supports heart health

Mustard oil is mostly popular in Indian and Mediterranean diets. It contains monounsaturated and polyunsaturated fats, which are considered good fats. These fats can help lower bad cholesterol (LDL) and increase good cholesterol (HDL), reducing the risk of heart disease. A study published in the Journal of Nutrition highlights that these healthy fats may help lower triglyceride, blood pressure, and blood sugar levels, all of which are risk factors for heart disease.

6. Reduces inflammation

Inflammation is the root cause of many chronic diseases, and mustard oil has properties that can help reduce it. "The omega-3 fatty acids, including alpha-linolenic acid, present in mustard oil work to decrease inflammation, which is particularly helpful for people suffering from conditions such as arthritis, asthma, or skin disorders," explains Jeswani. Apart from anti-inflammatory effects, mustard oil also possesses antimicrobial and antifungal properties, which can help reduce joint pain.

6. Beneficial for cold and cough

Mustard oil is often used as a natural remedy for common colds, coughs, and other respiratory issues. The pungent smell of the oil can help open up blocked nasal passages and act as a natural decongestant. According to a study published in the International Journal of Multidisciplinary Research and Development, the warming properties of oil help ease symptoms of respiratory infections by thinning mucus and reducing nasal blockages. A common practice is to apply warm mustard oil mixed with a bit of garlic on the chest and under the nose to relieve congestion. Additionally, mustard oil can be added to boiling water for steam inhalation, which helps in clearing out mucus.

8. High smoke point

For those who enjoy cooking with mustard oil, it offers a high smoke point of around 480°F (250°C), making it ideal for deep-frying or sautéing. A high smoke point means that the oil does not break down into harmful compounds when exposed to high temperatures, as is common with other oils. This makes mustard oil a safer choice for cooking, especially in cuisines that involve frying.

Are there any side effects of mustard oil?

While mustard oil has plenty of benefits, it is important to note that there are some side effects as well.

1. Skin irritation

Mustard oil can be irritating to the skin, especially for those with sensitive skin. It contains compounds like allyl isothiocyanate that may cause redness, itching, or rashes. To avoid this, it is advised to always perform a patch test--apply a small amount of oil to a small area of your skin and observe for any adverse reactions over 24 hours.

Mustard oil can cause itchy skin. Image courtesy: Adobe Stock

2. Allergic reactions

Some people can be allergic to mustard oil, although it is very rare. Jeswani says, "Symptoms of an allergic reaction may include hives, swelling, itching, and, in severe cases, anaphylaxis—a life-threatening reaction that requires immediate medical attention." If you experience symptoms like difficulty breathing or swelling of the face and throat, avoid using mustard oil and seek emergency medical help.

3. Heart risks

While mustard oil is widely used in Asia, particularly in India, and considered healthy for the heart, it contains erucic acid, which, when consumed in excess, can be potentially harmful, as per a study published in the Journal of Clinical Lipidology. High levels of erucic acid have been linked to heart health issues, such as myocardial lipidosis, a condition where fat accumulates in heart cells. Avoid using it regularly and in excess.

4. Digestive problems

Mustard oil is quite potent, and consuming it in large amounts can cause digestive discomfort. "Overuse can lead to symptoms such as nausea, stomach cramps, and diarrhea. You should consume it in moderation to avoid these potential issues," suggests Jeswani. A study published in the Cancer Letters revealed that mustard oil can increase the risk of colon cancer by 50 percent.

5. Eye irritation

Mustard oil can be quite irritating if it comes into contact with the eyes. It may cause a burning sensation, redness, and discomfort. If the oil accidentally gets into your eyes, rinse thoroughly with clean water and seek medical advice if irritation persists.

Why is mustard oil banned in some countries?

Mustard oil, popular in South Asia for cooking due to its strong flavour and high smoke point, is banned for culinary use in the US, Canada, and Europe, as per the US Food and Drug Administration. Despite its rich cultural significance in countries like India, Bangladesh, and Pakistan, it is only sold for topical use as a massage oil, skin serum, and hair treatment in these regions. Here's why it is banned:

1. Erucic acid

Mustard oil contains high levels of erucic acid, a fatty acid linked to heart issues, specifically myocardial lipidosis. This condition involves fat buildup in the heart, and studies on rodents have shown potential risks associated with consuming large amounts of this acid. While these findings are not definitive in humans, they have raised enough concern to warrant a ban on mustard oil as a cooking ingredient in several countries, as explained by a study published in the Journal of Clinical Lipidology.

2. Health concerns

Due to these potential risks, the FDA has categorised mustard oil as suitable only for external use, like in massage oils and skin treatments. The reclassification is based on ongoing concerns about its safety for consumption.

For those still interested in using mustard oil in cooking, it is advised to look for low-erucic acid varieties, which are considered safe. Also, always research and buy from trusted brands to ensure safety, and consume it as part of a balanced diet.

Who should avoid mustard oil?

Mustard is safe when consumed in moderation but there are some people who should avoid it completely:

1. People with mustard allergies

Individuals allergic to mustard should avoid using mustard oil, as it may trigger allergic reactions, leading to symptoms such as swelling, itching, and redness.

2. Pregnant women and people with heart issues

Apart from those who are allergic to mustard, pregnant women and those with heart conditions should exercise caution. The US FDA has advised using mustard oil only topically due to concerns about erucic acid, a compound that may adversely affect heart health. While there is a lack of evidence on how mustard can take a toll on people who are pregnant and have heart problems, it is better to avoid it to reduce the risk of adverse outcomes.

How to use mustard oil?

Along with cooking, here are 5 ways in which mustard oil can be used:

1. For skin

Mustard oil is a natural moisturizer that can keep your skin nourished and hydrated! Take a few drops of it in your palm and massage it into your skin. It is great for reducing pigmentation and keeping your skin soft and supple. Plus, it increases blood circulation.

2. For hair

If you wish for longer, healthier hair, you need to massage your scalp with mustard oil. It helps nourish your scalp and hair, keep dandruff at bay, and promote hair growth. Apply mustard oil to your scalp and hair, and leave it on for about 30 minutes or even overnight before washing it out. You can also try a mustard oil hair mask. Heat mustard oil and crushed curry leaves. Massage the mixture into your scalp and hair and wash it after 30 minutes.

3. For massage

Warm mustard oil is perfect for massaging because it can help you get rid of sore muscles or body aches. When you apply it to your skin and massage, it helps boost blood circulation and relieve stiffness.

4. For ear infections

Gently warm a small quantity of oil and put a few drops in your ear. Its antibacterial and anti-inflammatory properties reduce the risk of ear infection and its laxative and lubricant nature helps soften the ear wax, making it easy to remove.

Mustard oil can help you get rid of ear pain. Image courtesy: Adobe Stock

5. For cooking

Mustard oil is widely used for cooking. It adds a bold, punchy flavour to food and is used for frying, sautéing, or drizzling over salads, but in moderation.

While mustard is widely consumed in certain countries you can not neglect the fact that it is still banned in some other countries like the US. Therefore, it is recommended to choose low-erucic acid varieties and consume it in moderation! Plus, always consult with your healthcare provider if you already have any heart-related diseases before consuming mustard oil.

Read Also: Try these 6 sheera recipes with a healthy twist for your sweet cravings