Mustard oil is a fatty vegetable oil which is obtained from mustard seeds. There are basically three varieties of mustard oil available. The difference between these three varieties lies in the method of extraction, chemical composition and properties. The fatty vegetable mustard oil is extracted by pressing mustard seeds. Mustard oil is obtained by cold compression of the mustard seeds and by infusing this extracted oil with other oils to get the final product. Essential mustard oil is obtained by grinding the mustard seeds. These are then mixed with water and oil is obtained by the process of distillation. All varieties of mustard oil are yellow in color and have a distinct aroma and a pungent smell.

What does mustard oil contain?

Mustard oil contains the following nutrients which are responsible for the health benefits of this oil.

• Mono- unsaturated fatty acids like oleic acid and erucic acid
• Poly- unsaturated fatty acids like omega-3 alpha linolenic acid and omega-6 linolenic acid
• Vitamin E

Benefits of cooking with mustard oil

Mustard oil has been used as cooking oil for ages mainly because of the health benefits it offers.

1. Protects from gastrointestinal cancer: Mustard oil contains phyto-nutrients and has properties that restrict the growth of already present cancer cells and also prevents the formation of new cancer cells thereby protecting from gastrointestinal cancer and also cancers of other types.
2. Aids in weight loss: Mustard oil contains vitamin B complexes like riboflavin, folates, niacin and thiamine which increase the rate of metabolism. The increased date of metabolism helps one in losing weight.
3. Helps to control asthma: Mustard oil has a high content of magnesium and selenium that are anti- inflammatory in nature. Thus consuming mustard oil helps to control and manage asthma and various symptoms of it like cold, cough and congestion.
4. Lowers cholesterol: Mustard oil contains vitamin B3 or niacin. This vitamin helps to lower cholesterol levels and also helps to prevent arteries from blocking. Mustard oil also keeps blood pressure in check and thus protects from hypertension.
5. Helps to fight rheumatoid and arthritis pains: Mustard oil contains selenium and magnesium that have anti- inflammatory and heat releasing properties. When mustard oil is applied on pain areas, it releases heat and loosens the muscles thus help to relieve pains.
6. Slows the aging process: Mustard oil contains vitamins A, C and K which are antioxidants that slow the process of aging. Mustard oil also fights the various signs and symptoms of aging.
7. Improves immunity: Mustard oil is rich in vitamins and minerals like iron, manganese and copper that helps the body to fight against various diseases and thus boosts the immune system.
8. Helps to fight skin infections: Mustard oil is a rich source of sulfur which has anti- fungal and anti- bacterial properties. Thus consumption of mustard oil helps to fight skin infections and ailments and keeps the skin healthy.
9. Helps reduce constipation: Mustard oil contains mucilage which is a substance that reduces constipation. Mustard oil also is rich in fiber which aids in digestion and helps to relieve digestive problems as well.
10. Stimulates hair growth: Mustard oil contains high levels of beta carotene and Vitamin A, iron, fatty acids, calcium and magnesium that stimulate the growth of hair and keep it healthy.
11. Improves heart health: Mustard oil is rich in omega-3 and omega-6 fatty acids which lower the cholesterol levels and promote the good cholesterol which in turn ensure that the cardiovascular health is maintained. Consuming mustard oil helps to keep heart diseases at bay.
12. Helps in removal of toxins: Mustard oil aids sweating by stimulating sweat glands. This further aids in removing toxins, excessive salts and water from the body and keeps the body temperature controlled and normal.

Apart from the above health benefits, mustard oil also helps in relieving headache, cold, cough and body pains. Mustard oil is also helpful in muscle growth and is used for massaging the body. Dental health can also be improved by rubbing mustard oil on the gums. This makes the gums strong and prevents problems like bleeding gums and teeth. Mustard oil when used for cooking aids digestion, circulation and excretion and thus helps to give a healthy body and skin.