Mustard is a popular condiment that is manufactured from mustard seeds. This Mediterranean native is related to nutrient-dense plants such as broccoli, cabbage, and Brussels sprouts. Its seeds and leaves are also edible, making it a versatile ingredient in your cooking.
Apart from its culinary use, mustard has a long history as a traditional medicinal treatment, reaching back to ancient Greek and Roman civilizations with good reason. Modern science links mustard to various health benefits, including reduced blood sugar levels and enhanced resistance to infection and disease.
Mustard Nutrition Facts
| Nutrient | Amount per 100g | % Daily Value* |
| Calories | 66 | 3% |
| Total Fat | 4.4g | 6% |
| Saturated Fat | 0.3g | 2% |
| Trans Fat | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 568mg | 24% |
| Total Carbohydrate | 4.2g | 2% |
| Dietary Fiber | 2.8g | 10% |
| Sugars | 0.7g | |
| Protein | 4.4g | 9% |
| Vitamin D | 0mcg | 0% |
| Calcium | 60mg | 5% |
| Iron | 1.2mg | 7% |
| Potassium | 252mg | 5% |
Note: *Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Mustard’s Health Benefits
Mustard has several health benefits since it includes antioxidants and other plant chemicals that help protect your body from various ailments.
Mustard seeds are thought to have been used in traditional medicine for generations. The following are some of the most common mustard seed health benefits:
May Protect Against Cancer
Cancer is a disease in which some of the body’s cells grow out of control and spread to other places. According to a study published in Carcinogenesis, glucosinolates in mustard may aid in the killing or prevention of cancer cells. However, further research is needed to be specific.
Reduces Psoriasis Symptoms
Psoriasis is a skin disorder in which red, itchy, scaly patches appear on the knees, elbows, trunk, and scalp, among other locations.
It cycles, with flare-ups lasting a few weeks or months before subsiding or remission. Treatments and changes in living behaviors can help manage the disease’s symptoms.
According to a study published in The Journal of Dermatology, a diet high in mustard seeds can help reduce inflammation and facilitate the healing of psoriasis-related lesions.
Mustard is a Source of Nutrients
Mustard plants occur in a wide range of cultivars, which are nutrient-dense. Their leaves are high in calcium, copper, and vitamins C, A, and K, while their seeds are exceptionally high in fiber, selenium, magnesium, and manganese.
Mustard leaves are flexible in salads, soups, and stews since they can be eaten raw or cooked. They can be cooked the same way as spinach, but their flavor is harsher and more radish-like.
Mustard seeds can be steeped in warm milk, whipped into salad dressings, crushed and sprinkled on overheated meals, or soaked and made into a mustard paste. Mustard paste is by far the most popular mustard preparation. This low-calorie condiment is a quick and easy method to boost your iron, calcium, selenium, and phosphorus intake.
Source of Beneficial Antioxidants
Mustard is high in antioxidants and other plant chemicals known to help protect your body from harm and disease. It’s high in glucosinolates, a sulfur-containing chemical present in all cruciferous vegetables, including broccoli, cabbage, Brussels sprouts, and mustard for example, and Glucosinolates are considered to increase your body’s antioxidant defenses to fight against disease when the plant’s leaves or seeds are damaged either through chewing or cutting. The following nutrients are abundant in mustard seeds and leaves: Isothiocyanates.
Sinigrin is a chemical generated from glucosinolates that may help cancer cells grow and spread slowly. This glucosinolate-derived chemical is known to have anti-inflammatory, antibacterial, antifungal, anticancer, and wound-healing effects and is responsible for mustard’s strong taste. Carotenoids, isorhamnetin, and kaempferol are also abundant in mustard. These flavonoid antioxidants have been linked to protection against illnesses like type 2 diabetes, heart disease, and possibly even cancer.
Protects against Dermatitis
Dermatitis is a general term for irritation of the skin. Itchy, dry skin or a rash are the most typical causes and symptoms. Blisters, oozing, crusting, and flaking of the skin are possible side effects. According to a study published in the Journal of Southern Medical University, Mustard seeds may speed up healing and reduce the symptoms of contact dermatitis.
Helps with Infections
Antioxidants can help with a range of infectious disease treatments. They help to maintain or produce healthy immune cells that fight infections. Antioxidants also protect cells from damage caused by infections. Mustard seeds contain antioxidants that may protect against germs and fungi such as E. coli, B. subtilis, and S. aureus. Several studies, however, have concluded that there are no protective effects.
However, research on the health advantages of mustard seeds is sparse. In addition, most of the experiments used mustard extracts in either cells or animals. As a result, it’s impossible to say whether mustard seeds would have the same effect as reported. More study is required before meaningful conclusions can be formed.
May Offer Protection Against Certain Diseases
For generations, the mustard plant has been a folk cure for various diseases. Some of the benefits of mustard have recently been supported by scientific findings. Certain forms of cancer may be protected. The glucosinolates in mustard have been shown in test tubes and animals to help kill cancer cells or prevent them from spreading. More human research is, however, required. Blood sugar levels may be reduced.
A tiny human trial reveals that combining blood-sugar-lowering medicine with a mustard green decoction may help persons with type 2 diabetes lower blood sugar levels more efficiently than medication alone.
Psoriasis may be prevented. According to animal research, eating a diet rich in mustard seeds can help reduce inflammation and promote the healing of psoriasis-related lesions. Contact dermatitis symptoms may be reduced.
According to animal research, contact dermatitis, a disorder in which the skin develops an itchy rash after contact with an allergen, may speed up symptoms reduced by mustard seeds. Infection protection may be possible. Antioxidants in mustard seeds may protect against bacteria and fungi like E. coli, B. subtilis, and S. aureus. However, several studies have found no benefits. Despite their promise, the number of research demonstrating these benefits is still limited. Furthermore, most of the studies used mustard extracts in cells or animals.
Is Mustard Good for Your Stomach?
Indigestion appears to be relieved by mustard seeds, and yellow mustard, in particular, appears to boost saliva production and speed up the digesting process. Constipation can be alleviated by consuming a tablespoon of it mixed with water.
Most people are regarded as safe when they eat mustard seeds, leaves, or paste, especially in expected proportions in the average person’s diet. However, ingestion of significant levels, such as those found in mustard extracts, can cause abdominal pain, diarrhea, and gut inflammation.
Yellow mustard contains monounsaturated and polyunsaturated lipids, which help keep cholesterol levels in check. It lowers LDL (bad) cholesterol levels while raising HDL (good) cholesterol levels, lowering your risk of cardiovascular disease.
How Much Mustard should you Consume Daily?
According to a new study presented at the European Federation of Food Science and Technology (EFFoST), eating a heaping teaspoon (10g) of wholegrain mustard every day will help you maintain balanced blood glucose and cholesterol levels.
Most people are regarded as safe when they eat mustard seeds, leaves, or paste, especially in expected proportions in the average person’s diet. However, taking significant quantities, such as those found in mustard extracts, can cause abdominal pain, diarrhea, and gut inflammation. One teaspoon of mustard is one serving.
It typically contains less than five calories, no sugar, no fat, and only 55 milligrams of salt. It has a considerably stronger flavor than mayo or ketchup. The healthier option is mustard; they come from the same-named plant and can be prepared in various ways.
The most common mustard variants include Dijon mustard, American yellow mustard, and honey mustard. Mustard’s antimicrobial, anti-diabetic, anti-inflammatory, and analgesic qualities contribute to its health advantages.
Is Mustard Good for Weight Loss?
They are low in calories, making them an excellent choice for weight loss. According to studies, adding one teaspoon of mustard seeds to your daily diet will boost your metabolism by 25% for the next two to four hours.
You will not achieve your weight loss objectives by eating mustard alone. To get the most out of it and lose weight, you must combine it with a nutritious diet. Mustard seeds can be used in curries, salad dressings, and eggs. You can also cook your dish with a tiny bit of mustard oil.
Although eating mustard will not cause you to lose 20 pounds, including it in your weight reduction regimen may help your body burn fat more efficiently. Several studies have found that some mustard spices, like capsaicin, can help you achieve your goals.
Conclusion
Mustards, which are members of the Brassicaceae family, were among the first plants to be cultivated. With over 5000 years of use and cultivation, its seeds are one of the oldest spices known. There are roughly 40 different mustard plant species, but three are usually utilized in recipes to create mustard: black, brown, and white mustard seeds.
The mustard plant’s seeds, leaves, and flowers are all edible, and it comes from the same genus as cabbage and turnips. The Brassica nigra plant yields seeds that resemble black mustard. The Middle East and Asia Minor still make extensive use of black mustard seeds, which are indigenous to North Africa, parts of Europe, and Asia. The tiny seeds are freed of their protective seed coverings. Brassica juncea, a plant, produces brown mustard seeds, while Sinapis alba produces yellow mustard seeds (the white mustard plant).
