Mustard Oil: Is It Really All Healthy?

Mustard oil is extracted from mustard seeds and contains a unique fatty acid profile. While it boasts a good amount of monounsaturated fats, it also comes packed with erucic acid. Fatty acid is generally safe in small amounts, but studies in animals suggest that long-term consumption of high doses can lead to myocardial lipidosis, a condition where fat accumulates in the heart. This raises concerns, particularly for individuals with pre-existing heart conditions.

The level of erucic acid in mustard oil varies depending on the processing method. Traditionally extracted mustard oil can contain up to 40% erucic acid, prompting a ban on its use for cooking in the United States, Canada, and the European Union as well.

Despite the concerns surrounding erucic acid, some argue that the risks have not been conclusively proven in humans. Proponents of mustard oil consumption point out that traditional processing methods are being replaced by low-erucic acid varieties, significantly reducing the erucic acid content. Additionally, they highlight the presence of beneficial compounds like allyl isothiocyanate, which may have anti-inflammatory and anti-cancer properties.

Understanding the Risks and Benefits

What are the Benefits of Mustard Oil:

It is rich in monounsaturated fats. Monosaturated fats when consumed moderately, contribute to heart health.

It possesses anti-inflammatory and anti-cancer properties due to the presence of allyl isothiocyanate.

What are the Risk Factors of Mustard Oil?

The high erucic acid content in traditionally processed mustard oil may increase the risk of heart problems. It is contagious to those with prevailing heart conditions.

Overconsumption of mustard oil can lead to the inflammation of the mucous membrane causing rhinitis.

If you apply mustard oil too often, your skin may suffer from blisters and breakouts.

How to Consume Mustard Oil Safely?

Always choose a double-filtered variant or the one with low erucic acid content.

Use mustard oil sparingly. A drizzle for added flavor is preferable to using it as your primary cooking oil.

For those having cardiovascular issues can opt for alternatives such as flaxseed oil or sunflower oil.

While mustard oil is known for its unique flavor and its potential health benefits are undeniable, the erucic acid content demands caution. By being mindful you can enjoy its benefits while keeping yourself safe from its harmful effects.