Mustard oil benefits and safety

Mustard oil has been used in South Asian cooking for centuries. Its strong aroma deep color and spicy taste make it different from many other cooking oils.  It is also discussed for its nutritional value and possible health benefits.

What is mustard oil?

Mustard oil, sometimes called sarson oil contains omega-3 and omega-6 fatty acids.  It also has a relatively low amount of saturated fat compared with some other fats.

Because of its fat profile mustard oil can be part of a balanced diet when used in suitable amounts. However the overall quality of the diet is more important than relying on one type of oil.

May support heart health

Mustard oil contains unsaturated fats which are generally considered a better choice than replacing them with foods high in saturated fats.

Some research has explored the possible connection between mustard oil and heart health but more evidence is needed before making strong health claims.

Traditional use for colds and muscle discomfort Mustard oil has traditionally been used during cold weather including for body massage.  Some people also use it when experiencing muscle or joint discomfort.

However massage with mustard oil should be viewed as a traditional comfort measure rather than a medical treatment for respiratory problems joint disease or other health conditions.

Contains potentially active compounds

Mustard contains compounds called glucosinolates which can break down into other substances with antimicrobial properties. One compound that has received research attention is allyl isothiocyanate.

Scientists have studied these compounds for possible antibacterial antifungal and other biological effects.

However laboratory findings do not mean that eating mustard oil can prevent or treat infections or diseases.

Provides important nutrients

Mustard oil contains different types of unsaturated fatty acids and vitamin E. These nutrients play important roles in normal body functions.

Vitamin E also acts as an antioxidant helping protect cells from oxidative damage.

What about diabetes?

Some research has examined components of mustard oil, including alpha-tocopherol, a form of vitamin E in relation to blood sugar and insulin related processes.

However mustard oil should not be considered a treatment for diabetes.  People with diabetes should focus on an overall balanced diet and follow their doctor’s treatment plan.

Cancer research is still developing

Certain compounds found in mustard and mustard oil have been studied for their possible effects on cancer cells.

Early laboratory research has produced interesting findings but this does not mean mustard oil can prevent or cure cancer. More human research is needed to understand any potential benefits.

Use mustard oil in moderation

Mustard oil can add flavor and provide unsaturated fats and other nutrients to the diet.  However no cooking oil should be viewed as a cure all.

Using reasonable amounts of oil and maintaining a balanced diet with vegetables fruits whole grains protein and other nutritious foods is more important for overall health.