Benefits of Mustard Oil for Health, Skin & Hair: Nutrition, Uses & Side Effects
Mustard Oil, popularly known as Sarson Ka Tel in India, is not just a cooking ingredient; it is a tradition. For centuries, it has been used in Indian households for frying vegetables, massaging newborns, and even treating colds and coughs.
Known for its pungent aroma and rich flavor, Mustard Oil is a powerhouse of healthy fats and antioxidants. While it adds a distinct taste to food, its benefits go far beyond the kitchen. From boosting heart health to stimulating hair growth, the benefits of mustard oil are backed by both Ayurveda and modern science.
In this detailed guide, reviewed by our Lead Technologist, we will explore the nutritional value of mustard oil, its uses for skin and hair, and safety precautions you need to know.
📋 Table of Contents
What Is Mustard Oil?
Mustard oil is extracted from the seeds of the mustard plant. It has a high smoke point, making it ideal for deep frying in Indian cuisine.
What is mustard oil made from?
It is made by pressing black, brown, or white mustard seeds. The extraction process determines its quality.
Types of Mustard Oil
- Kachi Ghani (Cold Pressed): This is the purest form, extracted at low temperatures to retain natural antioxidants and flavor.
- Refined Mustard Oil: Processed to remove the pungent smell and color, but often has fewer nutrients.
Nutritional Value of Mustard Oil
Mustard oil is considered one of the healthiest oils due to its balanced fat profile.
| Nutrient (Per 100g) | Benefit |
|---|---|
| Monounsaturated Fats (MUFA) | Good for Heart (~60%) |
| Polyunsaturated Fats (PUFA) | Essential Omega-3 & Omega-6 (~21%) |
| Vitamin E | Supports Skin & Immunity |
| Allyl Isothiocyanate | Antifungal & Antibacterial properties |
Health Benefits of Mustard Oil
Boosts Immunity
The pungency of mustard oil helps clear congestion in the respiratory tract. It acts as a natural remedy for coughs and colds when used in steam inhalation or chest massage.
Reduces Inflammation
It contains selenium and magnesium, which have anti-inflammatory properties. This makes it effective in reducing pain and swelling in the body.
Improves Blood Circulation
Massaging the body with warm mustard oil stimulates blood flow to the skin and organs, promoting overall vitality.
Mustard Oil for Heart Health
Contrary to old myths, recent studies suggest that mustard oil is heart-friendly when consumed in moderation.
- Controls Cholesterol: It is rich in MUFA and Omega-3 fatty acids, which help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
- Reduces Risk of Heart Disease: By preventing plaque buildup in arteries, it supports healthy blood flow.
Mustard Oil for Digestion
In Ayurveda, mustard oil is known as a stimulant.
- Stimulates Digestive Enzymes: It helps the liver and spleen release digestive juices, speeding up digestion.
- Improves Appetite: Its strong flavor triggers the sensation of hunger, helping those with poor appetite.
Mustard Oil for Joint Pain
A gentle massage with warm mustard oil is a time-tested remedy for arthritis and joint pain.
Mustard Oil for Skin & Hair
For Hair Growth
Is mustard oil good for hair? Absolutely.
• Prevents Hair Fall: It is rich in beta-carotene and fatty acids that nourish the scalp.
• Treats Dandruff: Its antibacterial properties fight scalp infections and dandruff.
• Improves Circulation: Massaging the scalp boosts blood flow to hair follicles, promoting faster growth.
For Skin Care
• Natural Sunscreen: It acts as a mild shield against UV rays (though not a replacement for SPF).
• Tan Removal: A mixture of mustard oil, gram flour (besan), and turmeric is an excellent traditional scrub for removing tan and dead skin.
How to Use Mustard Oil Safely
- For Cooking: Always heat the oil until it reaches the smoking point (white smoke appears) to reduce its pungency before adding spices.
- For Massage: Slightly warm the oil for better absorption.
- For Hair: Apply to the scalp, leave for 30-60 minutes, and wash with shampoo.
Side Effects of Mustard Oil
While beneficial, excess use can cause issues due to Erucic Acid.
- Acidity: Consuming large quantities may cause acid reflux or stomach irritation.
- Skin Irritation: People with sensitive skin should do a patch test before applying it, as it can be too strong (allergic contact dermatitis).
- Erucic Acid: High levels of erucic acid can be harmful to the heart if consumed in very large amounts (though Indian cooking methods usually reduce this risk).
Who Should Avoid Mustard Oil?
- People with a history of severe acidity or gastritis.
- Those with specific mustard seed allergies.
- Pregnant women should consume it in moderation to avoid indigestion.
Frequently Asked Questions (FAQs)
Q: Is mustard oil good for health?
Yes, it is rich in healthy fats (MUFA) and antioxidants that support heart health and digestion when used in moderation.
Q: Can mustard oil be used daily?
Yes, it is safe for daily cooking, especially for Indian curries and frying.
Q: Is mustard oil good for hair growth?
Yes, regular massage strengthens hair roots and improves blood circulation in the scalp.
Q: Is mustard oil good for heart patients?
Yes, its Omega-3 content helps manage cholesterol, but portion control is essential.
Q: Can mustard oil remove dark spots?
It can help lighten tan and spots when used in face packs (ubtan), but direct application on the face may be too oily for acne-prone skin.
Md Shams Tabrez
Qualified Laboratory Technologist (BMLT)
With 3+ years of experience in clinical science and diagnostics, Md Shams Tabrez reviews health content to ensure it is accurate, safe, and scientifically verified for readers.
Disclaimer
The information provided in this article is for educational purposes only and does not constitute medical advice. While mustard oil has many benefits, always consult a doctor or nutritionist before making significant dietary changes.