4. Encourages Heart Health
Both the yellow mustard greens and oil can be used to improve your heart health.
Being rich in monounsaturated and polyunsaturated fats, mustard oil can help balance your cholesterol levels. It reduces the low-density lipoprotein (LDL or “bad” cholesterol) level and increases the high-density lipoprotein (HDL or “good” cholesterol) level in the body, thereby reducing your risk of cardiovascular diseases.
Also, the leaves of the mustard plant have tremendous cholesterol-lowering power. It can bind bile acids in the digestive tract, facilitating the easy excretion of the acids from the body.
- Add mustard greens to salads, soups, and stir-fries or just use pure mustard oil for cooking.
5. Soothes Cold and Cough
Owing to its pungent nature, mustard oil is an excellent remedy for a cold or cough. Being naturally warm, it acts as a natural decongestant.
With its high manganese and iron content, consuming mustard greens and sauce can help strengthen your immune system and prepare you for the cold and flu season.
- Heat mustard oil and add a few chopped garlic cloves. Heat the oil until the cloves turn brown. Strain the oil once it is cool. Massage your chest, the soles of your feet, back, and palms with this oil two to three times a day
- To a pot of boiling water, add 1 teaspoon of caraway seeds and 2-3 teaspoons of mustard oil. Inhale the steam to clear the phlegm buildup in the respiratory tract.
6. Strengthens Bones and Teeth
Believe it or not, including a little bit of yellow mustard can help a lot in keeping your bones and teeth healthy.
Yellow mustard packs a punch of nutrients such as calcium, phosphorus, manganese, and magnesium, which are very good for your bones and teeth.
For instance, calcium is vital for your teeth and bones, keeping them strong. A low calcium level can adversely affect the health of your bone and teeth.
- Eat 1 tablespoon of yellow mustard powder daily with a glass of water to maintain the health of your bones and teeth.
7. Promotes Hair Growth
The many vitamins that mustard contains support strong and healthy hair growth.
Notably, the presence of beta-carotene, protein, iron, and calcium encourages healthy hair growth.
When used as hair oil, it stimulates hair growth by increasing blood circulation in the scalp.
- Warm mustard oil enough for your hair. Apply this warm oil on your scalp working on the roots of your hair down to the tips. Keep massaging for at least 10-15 minutes. Leave it on for a couple of hours or overnight. Wash it after. Use this remedy whenever you have to go for a hair wash.
8. May Prevent Cancer
Mustard contains phytochemicals called glucosinolates. The presence of enzyme myrosinase helps in breaking down glucosinolates into isothiocyanates. These isothiocyanates are promising agents that can neutralize carcinogens.
A study in 2011 conducted on female rats supported the use of mustard seed powder to inhibit the growth and muscle invasion of bladder cancer.
- You can get these benefits just by using pure mustard oil for cooking and adding mustard greens to salads, soups, and stir-fries.
Varieties of Mustard
Out of the many varieties of the multifaceted mustard, white mustard (Brassica alba), brown mustard (Brassica juncea), and black mustard (Brassica nigra) are well known to the masses and widely used for consumption and health.
White mustard or yellow mustard finds its origin in the Mediterranean. It has a mild taste and is used to prepare the American yellow mustard condiment. Black mustard is known for its robust aroma and flavor. The sharp, pungent taste of the brown mustard is used to prepare Dijon mustard.
Dijon mustard, American yellow mustard, and honey mustard are among the most popular varieties.
How to Enjoy Yellow Mustard?
Being an essential ingredient in Indian culinary practices, yellow mustard is a powerhouse of both flavor and nutrition. It can be used in your dishes in varied forms as whole seeds, oil, and powder to makes dips and sauces.
- You can use the seeds as tempering in your curries to add a final touch to your preparations.
- Use the oil of yellow mustard in your cooking practices.
- Impart a rich flavor to your vinaigrette dressing by adding Dijon mustard seeds.
- Season your rice with crackled yellow mustard seeds.
- Stir-fry yellow mustard greens in clarified butter and sprinkle it with a pinch of salt and black pepper.
- Prepare a sweet dip by combining mustard, honey, and seasonings of your choice.
- Mustard and flaxseed oil dressing: Blend 1/3 cup of lemon juice, 1 tablespoon of Dijon mustard, 2 cloves of garlic, and salt and pepper to taste until you get a smooth paste. Pour ¼ cup of flaxseed oil and ¼ cup extra virgin oil through the lid and blend again. Use this dressing in your salads.
- Mustard marinade: Use 2 cloves of garlic, 2 shallots, 5 tablespoons of Dijon mustard, and a few sprigs of thyme. Blend to a smooth paste. Use this as a marinade to bake or grill your fish fillets, chicken breasts, or pork.
- Millet salad: To boiled millet grains, add crackled mustard seeds, garden peas, baked tofu, scallions, and vegetables of your choice. Add lemon juice and olive oil as a dressing for your salad.
Precautions with Yellow Mustard
Although yellow mustard is incredibly beneficial to your health, you need to be cautious of your intake of mustard seeds to avoid any adverse effects.
- Avoid mustard seeds if you are allergic to it.
- Avoid excess consumption of yellow mustard sauce if you suffer from heart disease.
- Excessive intake of mustard sauce can cause digestive problems.
- Uncooked mustard seeds contain compounds that can disrupt the production and function of thyroid hormones. Consider consuming cooked mustard seeds if you have thyroid problems.
- Avoid mustard if you have been diagnosed with kidney or gallbladder conditions. Mustard seeds are rich in oxalates, which block the absorption of calcium. Oxalates can accumulate in body fluids, crystallize, and cause other health issues and aggravate an existent case of kidney stones or gallbladder stones.
- Keeping in mind the lack of any research and the safety of both mother and child, it is best advised that pregnant and breastfeeding women should limit their intake of yellow mustard seeds.
- Being warm, mustard may increase your body temperature, which is a reason to consume it in moderation.
- You can prepare mustard sauce at home and flavor it with spices, such as pepper, garlic, or paprika, along with a dash of salt.
- Do not confuse mustard oil with mustard essential oil.
- Ensure that your mustard oil is not adulterated with argemone oil, as it can be dangerous to your health.