Mustard Oil Benefits: Why You Should Use It Daily
Mustard oil has a unique spicy flavor and smell and a high smoke point, making it suitable for frying and sautéing. Mustard oil is widely used in Indian, Bangladeshi, and Pakistani cuisines, as well as in some parts of Europe and Africa. It has been used for centuries as a cooking oil, a massage oil, a skin and hair treatment, and a folk remedy for various ailments. It contains several beneficial compounds, such as monounsaturated fatty acids, allyl isothiocyanate, glucosinolates, phenolic acids, and flavonoids. In today’s article, we will know Mustard Oil Benefits.
Mustard Oil Benefits
Mustard oil is rich in (MUFAs) considered heart-healthy fats. This may reduce the risk of developing cardiovascular diseases, such as atherosclerosis, coronary artery disease, and stroke.
According to a study, people who consumed more MUFAs in their diet had lower blood pressure and less body fat than those who consumed less MUFAs. Another study found that mustard oil consumption was associated with lower blood pressure and improved lipid profile in healthy volunteers.
However, these potential Mustard Oil benefits are likely modest compared to other factors influencing cardiovascular health, such as physical activity, smoking, stress, and overall diet quality. Moreover, it contains saturated and polyunsaturated fatty acids, which may adversely affect cardiovascular health if consumed excessively.
Diabetes Management
Mustard oil may help improve blood sugar levels and insulin sensitivity in people with diabetes. This may be due to its high content of MUFAs, which may have beneficial effects on glucose metabolism and insulin resistance.
According to a study of 40 people with type 2 diabetes, consuming 20 ml of mustard oil daily for 8 weeks significantly reduced fasting blood sugar, postprandial blood sugar, and glycated hemoglobin (HbA1c) levels compared with a control group. Another study of 50 people with type 2 diabetes found that consuming 10 ml of mustard oil daily for 3 months improved insulin sensitivity and reduced the need for oral antidiabetic drugs.
However, these studies had limitations, such as small sample sizes, short durations, and lack of blinding.
Weight Loss
Mustard oil may help promote weight loss by increasing metabolism and burning fat. This may be due to its thermogenic effect, which generates heat in the body and stimulates the breakdown of fat cells.
One study found that consuming it with coconut oil increased the resting metabolic rate and fat oxidation in healthy men, compared with a mixture of sunflower and coconut oil. Applying mustard oil topically on the abdomen increased the skin temperature and reduced the waist circumference in overweight women.
Respiratory Health
Mustard oil may help improve respiratory health by clearing the nasal passages, relieving congestion and cough, and reducing inflammation. This may be due to its expectorant, decongestant, and anti-inflammatory properties.
One study found that inhaling steam with mustard oil and camphor reduced the symptoms of the common cold in children, compared with inhaling steam alone. Applying mustard oil and garlic on the chest improved lung function and reduced dyspnea (difficulty breathing) in people with (COPD).
However, these studies had methodological flaws, such as a lack of control groups, randomization, or blinding.
Anti-inflammatory Properties
Mustard oil contains allyl isothiocyanate (AITC), which gives mustard its characteristic spicy taste and smell. AITC has been shown to have anti-inflammatory properties in some animal and cell studies.
For instance, one study found that AITC reduced inflammation and oxidative stress in mice with colitis, which causes inflammation in the colon. Another study found that AITC inhibited the production of inflammatory molecules and enzymes in human cells.
Inflammation or excessive inflammation can contribute to various diseases, such as arthritis, diabetes, cancer, and Alzheimer’s. Therefore, consuming foods that have anti-inflammatory effects may help prevent or manage these conditions.
However, more research is needed to confirm the anti-inflammatory effects of AITC in humans.
Skin and Hair Health
Mustard oil has been traditionally used as a topical treatment for various skin and hair problems. It is believed to moisturize the skin, improve blood circulation, reduce wrinkles and dark spots, heal wounds and infections, prevent hair loss, and stimulate growth.
However, most evidence for these benefits is anecdotal or based on animal or cell studies. There is a lack of high-quality human trials to evaluate the efficacy and safety.
Moreover, some people may experience allergic reactions or skin irritation from applying mustard oil topically. Therefore, it is important to do a patch test before using mustard oil on the skin or scalp and to use only a small amount diluted with another carrier oil.
Other Potential Mustard Oil Benefits
Besides the benefits mentioned above, based on preliminary research, mustard oil may also have some other potential benefits. These include:
– Enhancing immunity: It modulates the activity of immune cells and cytokines, enhancing immunity and protecting against infections.
– Preventing cancer: It has anticancer effects by inducing apoptosis (cell death) and inhibiting angiogenesis (blood vessel formation) in cancer cells.
– Repelling insects: It acts as a natural insect repellent by deterring mosquitoes, flies, and other pests.
However, these benefits are based on limited or low-quality studies, and more research is needed to confirm them and to establish the optimal dosage and safety of mustard oil for these purposes.
How to Use Mustard Oil
There are various ways to use mustard oil for cooking or health purposes. Here are some examples:
– Cooking: Use mustard oil for frying, sautéing, or roasting vegetables, meat, or fish. You can also use it to make salad dressings, marinades, or sauces. However, be careful not to overheat the oil, which may reduce its nutritional value and produce harmful compounds. Also, use only pure mustard oil approved for cooking in your region.
– Massage: You can use mustard oil to massage your body parts that are sore, stiff, or painful. This may help improve blood circulation, relax the muscles, and relieve pain. However, avoid applying mustard oil on open wounds, inflamed skin, or sensitive areas.
– Skincare: Use mustard oil to moisturize your skin, reduce wrinkles and dark spots, heal wounds and infections, and prevent sun damage. Apply it straight on your skin or mix it with other ingredients like honey, yogurt, or turmeric. However, do a patch test before using mustard oil on your skin, and use only a small amount diluted with another carrier oil.
– Hair care: You can use mustard oil to nourish your scalp and hair follicles, prevent hair loss, and stimulate growth. You can also add some herbs, such as amla or fenugreek, to boost the benefits. However, avoid using mustard oil on your hair if you have a sensitive scalp or dandruff.
Conclusion
Mustard oil is a versatile oil used for various purposes for centuries. Mustard Oil benefits include improving cardiovascular health, reducing inflammation, and promoting skin and hair health. However, it also has some risks and precautions to consider before using it. Therefore, using mustard oil in moderation and as part of a balanced diet and lifestyle is important. You should consult your doctor before using mustard oil if you have any medical conditions or allergies.