Mustard or Sarson seeds are specially used for the oil purposes all over the India as well as abroad however some other parts of the mustard plant are also used for eating purposes in India. The cooked vegetable of green leafy mustard is very famous dish of the India and known as the “Sarson de Saag”. Mustard seeds are used as spices to cook special vegetables to increase taste and flavor.

Mustard seeds are the small, rounded and yellow colored spice cultivated in many regions of the world. Mustard seeds are found in three varieties such as black, brown and white mustard. Mustard oil is a special part of the mustard which is also known as the Sarson ka tel and used for multiple purposes like body massage, hair growth, cooking and lots of ritual purposes in India. Countries producing high amount of mustard seeds are India, Canada, Great Britain, Hungary, United States, Pakistan and etc.

Benefits of Mustard/Sarson Seeds Oil

Mustard seeds are used to produce dark yellowish mustard oil which contains fatty acids and proteins. Mustard oil is produced by three different processes such as grinding, extraction and infusion processes. Mustard is used in many ways in the Indian recipes according to the needs and requirements. It is the rich source of both omegalpha-3 and omegalpha-6 fatty acids including vitamin E, antioxidants, minerals and etc which helps in the properly nourishing the body. All forms of the mustard have lots of nutritional health benefits which are mentioned in this article.

Benefits of Mustard Oil

Various health benefits of the mustard oil are mentioned below:

Benefits of Mustard Oil in Cooking

Stimulates Digestion

  • It helps in enhancing the frequency of hunger means appetite by stimulating the digestion related stomach gastric juices.
  • It causes irritation to the intestinal wall and creates the feeling of hunger.

Regulates various Body Systems Functioning

  • It is a good stimulator and stimulates various body systems like digestive, excretory, circulatory and etc system.

Maintains functioning of Spleen and Liver

  • It stimulates spleen and liver for the controlled secretion of bile and digestive juices to enhance the peristaltic movement for proper food digestion.

Boosts Healthy Blood Circulation

  • Externally body massage with the mustard oil boosts up the blood circulation throughout the body and stimulates sweat glands to maintain the body temperature.

Balances Blood Cholesterol Level

  • It is rich in the monounsaturated, polyunsaturated, omega-3 and omega-6 fatty acids which helps in balancing the blood cholesterol level thus reduces the risk of cardiovascular diseases.

Prevents from Cancer

  • It contains a compound called Glucosinolate which has anti-carcinogenic property thus hinders the growth of cancerous cells in the body.
  • It is phytonutrients rich spice protects from the colorectal, stomach and gastrointestinal cancers.

Prevents from Respiratory Disorders

  • It is a good home remedy to treat the asthma, sinusitis, cold, cough and etc if massaged to the chest very well.

Provides Relief from Irritable Bowel Syndrome

  • Its anti-inflammatory properties provide relief from the irritable bowel syndrome by soothing the stomach wall.

Relieves Inflammation

  • It also provides relief from the pain of rheumatic arthritis, arthritis and osteoporosis by nourishing the joints.

Relieves Joint Pain

  • It has special minerals called selenium and magnesium which relieves the joint pain and skin inflammation.

Inhibits Bacterial, Fungal and Microbial Growth

  • It is a good anti-bacterial, anti-fungal and anti-microbial agent as it contains glucosinolate and isothiocyanate which inhibits the bacterial, fungal and microbial growth.

Prevents from Insect-Borne Diseases

  • It is a very good mosquito repellent agent due to its sharp aroma nature thus prevents from many insect-borne diseases.

Slows Down Ageing Process

  • It helps in slows down the ageing process as it contains flavonoids and antioxidants like carotenes, zea-xanthins, lutein and vitamins like A, B, C and K.

Obstructs Cancer Cells Growth

  • It protects from the gastrointestinal cancer as it is packed with the amazing phytonutrients which obstruct the cancer cells growth.

Prevents Plaque Formation in Arteries

  • It protects arteries from atherosclerosis means plaque formation in the arteries (which affect the proper blood flow) by lowering down the bad cholesterol level, regulating normal blood flow and managing normal blood pressure.

Good Remedy for Constipation and Piles

  • It reduces the risk of chronic constipation thus best home remedy for the piles and fissures as it is high in fibers and contains a special substance known as mucilage.

Improves Body Immunity

  • It helps in improving body immunity as it contains various essential minerals such as folates, iron, copper, manganese, selenium and etc.

Benefits of Mustard Oil for Weight Loss

Speeds up Metabolism

  • It is packed with the B-group vitamins (folates, thiamine, niacin, riboflavin, B12 and etc) which help in speeding up the metabolism process thus aids to the weight loss and management.

Benefits of Mustard Oil for Skin

Prevents from Infection

  • It prevents skin from many infections as it is packed with the sulphur mineral which provides it anti-fungal and anti-bacterial properties.

Removes Body Toxins

  • It stimulates the opening of sweat glands on the skin thus lightens the skin color by removing all the toxins from the body.

Solves Dry Skin Problems

  • It’s anti-fungal and anti-bacterial properties helps in treating skin rashes and solve all the problems of skin dryness.

Rejuvenates Skin

  • It rejuvenates the skin by enhancing proper blood flow throughout the body if massaged regularly.

Remedy for Dry and Cracked Lips

  • It is best home remedy to get relieved from the dry and cracked lips if applied regularly on the belly button before going to the bed.

Reduces Risk of Skin Cancer

  • It is a simple and cheap home remedy which protects from the sun burn and ultraviolet rays thus prevents from the skin cancer.

Reduces Effect of Free Radicals

  • It prevents skin from the free radicals harmful effects and oxidative stress as it is rich source of antioxidants thus prevents skin from getting wrinkled and early ageing.

Benefits of Mustard Oil for Face

Makes Skin Smooth and Glowing

  • It helps in removing skin tan, dark spots of acne and etc and makes skin flawless, glowing, bright and smooth if the mixture of lemon juice, mustard oil, besan and curd is applied to the face for 8-10 mins and wash with normal water.

Lightens Skin Color

  • The mixture of mustard oil and coconut oil also helps in lightening the skin color if massaged properly on the face.

Benefits of Mustard Oil for Hair Growth

Makes Hair Long and Healthy

  • It provides hair a beautiful look by making hair long, black, thick, smooth and shiny (if applied topically to the hair root or consumed) as it is full of almost all the vitamins and minerals that are needed for a healthy mane.

Stimulates Proper Hair Growth

  • Hair massaging with the mustard oil to the scalp stimulates proper hair growth by enhancing blood flow to the hair roots.

Prevents Hair Loss

  • It protects from the hair loss, hair fall, pre-mature hair graying and etc if massaged properly to the scalp.

Prevents Scalp Infections

  • It makes hair healthy and strong by preventing from the scalp infections like fungal growth, dryness, dandruff and etc if the scalp is massaged with the mixture of mustard oil, coconut oil, almond oils and olive oil.

Benefits of Mustard Oil for Teeth

Makes Teeth and Gums Healthy

  • Brushing teeth with the mixture of salt and mustard oil makes teeth and gums strong, healthy, free of bad breathe and white.

Cures Bleeding Gums

  • It helps in curing the bleeding gum problems if the mixture of mustard oil and Sendha namak (also called salt used for fasting) is messaged to the teeth and gums regularly.

Makes Teeth Stronger

  • Brushing teeth with the mixture of honey and mustard oil also makes the teeth stronger.

Benefits of Mustard Oil for Eyes

Cures Eye Disorders

  • Mustard oil contains B group vitamins and carotene (Vitamin A) thus helps in curing the eye disorders like xerophthalmia and etc if consumed regularly.
  • It assists in reducing dark circles under the eyes.

Benefits of Mustard Oil in Nose

Relieves Nasal Congestion

  • It provides instant relief from the nasal congestion, cold and running nose problems if few drops of raw mustard oil are applied to both nostrils externally.

Thickens Nasal Mucus Secretion

  • It thickens the nasal mucus secretion during cold and provides relief from the symptoms.

Benefits of Mustard Oil Massage on the Body

Provides Glow and Smoothness to Skin

  • Mustard oil massage on the body is famous at many places in India to get glowing and smooth skin.

Relaxes Whole Body

  • It relaxes the whole body and provides relief from the headache by improving blood circulation throughout the body.

Moisturizes Skin

  • It cleans up, moisturizes and softens the skin by removing all the dirt and impurities from body.

Nutritional Benefits of Mustard/Sarson Oil per 100 g

(Source: USDA Nutrient Database)

Energy: 469 kcal

Carbohydrate: 34.94 g

Protein: 24.94 g

Fat: 28.76 g

Saturated Fat: 1.46 g

Monounsaturated Fat: 19.83 g

Polyunsaturated: 5.39 g

Water: 6.86 g

Sugar: 6.89 g

Dietary fibers: 14.7 g


Vitamin A: 3 μg

Thiamine: 0.543 mg

Riboflavin: 0.381 mg

Niacin: 7.890 mg

Vitamin B6: 0.43 mg

Vitamin C: 3 mg

Vitamin E: 2.89 mg

Vitamin K: 5.4 μg

Folates: 76 μg


Potassium: 682 mg

Sodium: 5 mg


Calcium: 521 mg

Iron: 9.98 mg

Magnesium: 298 mg

Phosphorus: 841 mg

Zinc: 5.7 mg

Benefits of Mustard Seeds

Benefits of Mustard Seeds for Skin and Hair

Mustard or sarson seeds are used as a spice in many Indian recipes for the delicious taste and flavor. Grinded mustard seeds are also used for the body massage purposes at important occasions like holi and marriage ceremony. Some of the benefits are mentioned below:

Good Natural Scrub

  • It is a very good natural scrub which helps in removing the dead skin cells from the face and body.

Nourishes and Hydrates Skin

  • It nourishes and hydrates the skin properly if the mixture of mustard seeds and aloevera gel is applied.

Rich Source of Nutrients

  • Its richness in the phytonutrients (carotene and lutein), antioxidants and vitamins E, A, C and K makes it able to prevent from the ageing if massaged regularly.
  • It helps in preventing from the common skin problems.

Promotes Hair Growth

  • It richness in the vitamin A promotes hair growth.

Strengthens Hair

  • It contains protein, vitamin E, calcium, fatty acids (omega-3 and omega-6) which help in strengthening the hair by preventing unnecessary hair loss.

Natural Hair Conditioner

  • It acts as good hair conditioner and gives hair shiny and smooth look.

Benefits of Mustard Seeds for Weight Loss

  • Mustard seeds are low in calories, fat, carbohydrate and high in insoluble dietary fibers thus assists in managing weight among obese and overweight people.

Nutritional Benefits of Mustard Seeds per 100 g

(Source: USDA Nutrient Database)

Energy: 510 Kcal

Carbohydrate: 28 g

Protein: 26 g

Fat: 36 g

Dietary Fibers: 12.2 g


Thiamin: 0.805 mg

Riboflavin: 0.261 mg

Niacin: 4.733 mg

Pantothenic acid: 0.810 mg

Pyridoxine: 0.397 mg

Folates: 162 µg

Vitamin A: 31 IU

Vitamin C: 7.1 mg

Vitamin E: 19.82 mg

Vitamin K: 5.4 µg


Sodium: 13 mg

Potassium: 736 mg


Calcium: 266 mg

Copper: 0.645 mg

Iron: 9.21 mg

Magnesium: 370 mg

Manganese: 2.448 mg

Selenium: 208 µg

Zinc: 6.08 mg


Beta-carotene: 17 µg

Lutein-zeaxanthin: 506 µg

Benefits of Mustard Leaves

Cooked mustard leaves vegetable and rice is most famous Indian recipe liked by almost everyone. It is cooked alone or in combination with the spinach, bathua and radish green leaves which eaten with rice. Sarson de saag and make de roti is also one of the most famous Panjabi dishes of the India. Thick stems of the mustard plant are used to make delicious pickles in India.

Mustard leaves are used to cook “pork with mustard greens” at some places in India which is eaten with rice or chapattis. It is very beneficial for the health as it is rich in the vitamins, minerals, iron, folates, antioxidants, phyto-nutrients and flavonoids. It helps in treating anemia as it enhances the hemoglobin count in the blood among kids and pregnant women. It is the richest source of the dietary fibers which prevents from the constipation and other digestive issues. It is low in sodium and high in potassium thus safe for the heart.

Nutritional Value of Cooked Mustard Green Leaves per 100 g (without salt)

(Source: USDA Nutrient Database)

Energy: 26 kcal

Carbohydrate: 4.51 g

Sugar: 1.41 g

Dietary fibers: 2 g

Fat: 0.47 g

Protein: 2.56 g


Vitamin A: 618 μg

Thiamine: 0.041 mg

Riboflavin: 0.063 mg

Niacin: 0.433 mg

Pantothenic acid: 0.12 mg

Vitamin B6: 0.098 mg

Folates: 9 μg

Vitamin C: 25.3 mg

Vitamin E: 1.78 mg

Vitamin K: 592.7 μg


Potassium: 162 mg

Sodium: 9 mg


Calcium: 118 mg

Iron: 0.87 mg

Magnesium: 13 mg

Phosphorus: 42 mg

Zinc: 0.22 mg


Beta-carotene: 7400 μg

Lutein and zeaxanthin: 10400 μg

How to Enjoy

Mustard can be enjoyed in its seeds, leaves, oil, stem and etc forms in India. Mustard seeds are used as spice to make variety of vegetables and other dishes. Mustard leaves are used to make Sarson de saag and other Indian recipes. Mustard oil is highly used oil in India to fry vegetables, pulses, salad decoration and etc. Thick stems of the mustard are used to make pickles.

How to Select and Store

Mustard or sarson seeds and oil of different brands are easily available in the market. Always try to select seeds or oil of organically grown mustard from the market to get prevented from the side effects of inorganically grown mustard having harmful chemicals. Mustard seeds powder and seeds can be stored for long time very safely in the cool, dry and air tight container in a cool, dark and dry place. Mustard seeds paste (ubtan) can be stored in the refrigerator for some days.

Disadvantages, Side Effects and Precautions

Having lots of health benefits, mustard oil and seeds have some precautions, side effects and disadvantages as well. Some of are mentioned below:

  • Using mustard oil for consumption purposes has been banned in many countries such as USA, Canada, United Nations, European Union and etc as it contains a harmful substance called erucic acid. It is allowed only for the external use. Erucic acid available in it may lead to some health problems like enhances triglycerides level in the blood, causes fibriotic lesions to the heart, enhances the risk of anemia, lung cancer and etc.
  • Once, dropsy problem was happened in India that’s why it was banned for consumption in Delhi in 1998.
  • Eating black mustard seeds orally may cause throat irritation and damage. Even it may cause some other serious health disorders such as heart failure, chronic diarrhea, weakness, difficulty in breathing, drowsiness, coma and death.
  • Sometimes, external application of it may cause swelling, blister and damage to the skin.
  • It needs some precautions during pregnancy and lactation (breast-feeding) as it may lead to the miscarriage.

How Much Mustard Oil to Eat

Suggesting the accurate amount of mustard and its products is impossible as it depends on the age, weight, sex and health condition of the person. However it should be eaten within limit to get it’s all the beneficial effects and prevented from side effects. Using mustard oil for the consumption purpose has been banned in many countries. So, you must consult your doctor immediately if any problem appeared.


Find the Benefits of other Similar Vegetables

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Benefits of Spinach