Mustard oil, derived from the seeds of the mustard plant, holds a significant place in Indian cuisine. This oil is celebrated for its bold flavor, intense aroma, and impressive smoke point, making it an ideal choice for sautéing and stir-frying vegetables across various regions, including India, Bangladesh, and Pakistan. While pure mustard oil is prohibited as a cooking oil in countries such as the United States, Canada, and Europe, it finds its way into many households as a topical treatment, being used effectively as a massage oil, skin serum, and even a nourishing hair treatment. Additionally, mustard essential oil, which is obtained from mustard seeds through a steam distillation process, is readily available and recognized for its use as a flavoring agent.

In this article, we will explore eight remarkable benefits of both mustard oil and mustard essential oil, along with some straightforward methods to incorporate them into your daily routine.

1. Potential to Inhibit Microbial Growth

Research indicates that mustard essential oil possesses significant antimicrobial properties, which may be effective in curbing the proliferation of various harmful bacteria. One notable study conducted in a test-tube environment demonstrated that white mustard essential oil significantly reduced the growth of multiple bacterial strains, such as Escherichia coli, Staphylococcus aureus, and Bacillus cereus. Additionally, another test-tube investigation assessed the antibacterial performance of several essential oils, including mustard, thyme, and Mexican oregano, concluding that mustard essential oil exhibited the most potent effects against pathogenic bacteria.

Furthermore, multiple test-tube studies have suggested that mustard essential oil may also hinder the growth of specific fungi and molds. However, it is crucial to note that the majority of this evidence is confined to laboratory studies, and further research is necessary to fully understand how mustard essential oil may influence human health.

2. Potential Benefits for Skin and Hair Health

Pure mustard oil is frequently used topically to enhance the health of both hair and skin. Many individuals incorporate it into their homemade face masks and hair treatments, and it is sometimes combined with wax to create a soothing application for feet, aiding in the healing of cracked heels. In regions such as Bangladesh, this oil is traditionally employed for oil massages on newborns, believed to fortify the skin's barrier. While numerous users report positive effects on fine lines, wrinkles, and hair growth, it's important to note that the supporting evidence for the topical advantages of pure mustard oil remains largely anecdotal. If you choose to apply mustard oil to your skin or scalp, it is essential to conduct a patch test beforehand and use it sparingly to avoid any potential irritation.

3. Potential Pain Relief

Mustard oil, known for its unique properties, contains allyl isothiocyanate, a compound that has garnered significant attention for its influence on pain receptors within the body. While human studies are limited, intriguing findings from animal research indicate that when mustard oil was added to the drinking water of mice, it desensitized specific pain receptors and provided relief from widespread pain. Moreover, this oil is abundant in alpha-linolenic acid (ALA)—an omega-3 fatty acid that may effectively reduce inflammation and alleviate discomfort associated with conditions such as rheumatoid arthritis. However, it's crucial to exercise caution, as prolonged topical application of pure mustard oil can lead to severe skin burns. To fully understand the safety and efficacy of mustard oil for pain alleviation, further research involving human participants is essential.

4. Potential to Inhibit Cancer Cell Proliferation

Emerging research indicates that mustard oil might play a role in slowing down the growth and dissemination of specific cancer cell types. In an earlier study involving rats, the administration of pure mustard oil was found to be more effective in blocking the proliferation of colon cancer cells compared to corn oil or fish oil.

Another intriguing animal study revealed that mustard seed powder, which is high in allyl isothiocyanate, was able to reduce bladder cancer growth by approximately 35% and also prevented its invasion into the muscle wall of the bladder. Additionally, a test-tube investigation yielded similar results, demonstrating that allyl isothiocyanate extracted from mustard essential oil significantly inhibited the spread of bladder cancer cells.

5. Potential Benefits for Heart Health

Mustard oil, known as Sarson ka tel in India, is abundant in monounsaturated fatty acids, a type of healthy fat commonly found in various foods, including nuts, seeds, and plant-based oils. These beneficial fats have been associated with numerous advantages, particularly regarding cardiovascular well-being.

Research indicates that monounsaturated fatty acids may contribute to lowering triglyceride levels, blood pressure, and blood sugar, all of which are crucial risk factors for heart disease. Moreover, some studies propose that substituting saturated fats with monounsaturated fats can lead to a decrease in LDL (bad) cholesterol levels, thereby fostering heart health.

Despite the established benefits of monounsaturated fats, the specific impact of mustard oil on heart health has produced mixed findings in various studies. For instance, a small-scale study conducted in North India involving 137 participants revealed that individuals who consumed higher amounts of mustard oil were more prone to having a history of heart disease. Another study from India observed that individuals who consumed larger quantities of ghee, a form of clarified butter, tended to have lower cholesterol and triglyceride levels compared to those who consumed more mustard oil. In contrast, an earlier study involving 1,050 participants indicated that regular consumption of mustard oil was linked to a reduced risk of heart disease when compared to sunflower oil.

Thus, further research is essential to ascertain the effects of mustard oil and mustard essential oil on cardiovascular health. While the evidence remains inconclusive, it is clear that mustard oil is rich in monounsaturated fatty acids that may help mitigate several heart disease risk factors.

6. Reduces Inflammation

Historically, mustard oil has been applied topically to alleviate arthritis symptoms, providing relief from pain and discomfort while effectively reducing inflammation associated with respiratory ailments such as pneumonia and bronchitis. Recent studies, although primarily conducted on animals, have indicated promising results; one study involving mice demonstrated that the intake of mustard seeds significantly lowered various markers of inflammation linked to psoriasis. Furthermore, mustard oil is abundant in omega-3 fatty acids, particularly alpha-linolenic acid. Research indicates that these omega-3 fatty acids play a crucial role in modulating inflammatory processes within the body and have the potential to reduce oxidative stress and inflammation. However, it is important to note that further investigations are essential to fully understand the impact of mustard oil on inflammation in human subjects.

7. Potential Benefits for Alleviating Cold Symptoms

Pure mustard oil is frequently utilized as a natural remedy to alleviate cold symptoms, including coughing and nasal congestion. This oil can be combined with camphor—a common ingredient found in various creams and ointments—and applied directly to the chest for its soothing properties. Another effective approach involves a mustard oil steam treatment, where a few drops of pure mustard oil are added to boiling water, allowing you to inhale the steam for potential relief. Despite its traditional use, it's important to note that current research does not provide definitive evidence supporting the effectiveness of mustard oil for respiratory issues or confirming any health benefits associated with its use.

8. Elevated Smoke Point

The smoke point refers to the temperature at which an oil or fat commences to decompose, resulting in the production of smoke. This breakdown can adversely impact the flavor profile of your culinary creations and also lead to the oxidation of fats, generating harmful and highly reactive compounds known as free radicals.

Pure mustard oil boasts an impressive smoke point of approximately 480°F (250°C), comparable to other cooking fats like butter. This characteristic makes it a preferred option for high-temperature cooking techniques such as frying, roasting, baking, and grilling, particularly in regions like India, Pakistan, and Bangladesh.

Additionally, it is primarily composed of monounsaturated fats, which exhibit greater resistance to heat-induced degradation compared to polyunsaturated fatty acids. Nevertheless, it is essential to note that the use of pure mustard oil as a cooking fat is prohibited in several countries, including the United States, Canada, and parts of Europe. It is noteworthy that pure mustard oil not only has a high smoke point but also consists mainly of monounsaturated fats, enhancing its stability under heat.

Utilizing Mustard Oil and Essential Oil

In numerous countries worldwide, including Canada, Australia, and parts of Europe, the use of pure mustard oil as a cooking oil is prohibited. This restriction arises from its high content of erucic acid, a fatty acid associated with potential adverse effects on cardiovascular health.

Conversely, mustard essential oil is derived from mustard seeds through a steam distillation process, and it has been recognized as generally safe (GRAS) by the Food and Drug Administration (FDA) for use as a flavoring agent. While these two oils are distinct, they both originate from mustard seeds and possess many similar beneficial properties. They can be effectively diluted with a carrier oil for topical applications, utilized in massage, or incorporated into homemade skin serums and scalp treatments.

Before applying mustard oil, it’s crucial to conduct a patch test by placing a small quantity on your skin and monitoring for any redness or irritation over a period of at least 24 hours. At this time, there are no established dosage guidelines for mustard oil, and research regarding its topical applications in humans remains limited. Therefore, when using it topically, it is advisable to start with around 1 tablespoon (approximately 14 mL) and gradually increase the amount based on your personal tolerance levels.

In many regions, mustard oil is restricted to topical applications only, while mustard essential oil is deemed safe for both culinary use (as a flavoring) and topical applications. Always remember to perform a patch test and begin with a small amount to evaluate your tolerance.

The Bottom Line

Pure mustard oil, derived from pressing the seeds of the mustard plant, is a distinctive oil known for its culinary and therapeutic properties. However, due to the presence of harmful compounds such as erucic acid, many consider mustard essential oil to be a superior alternative, particularly as a flavoring agent.

Both pure mustard oil and mustard essential oil are believed to possess numerous health benefits, including reducing inflammation and pain, slowing the growth of cancer cells, inhibiting microbial growth, and promoting healthier hair and skin. These oils can also be effectively diluted with a carrier oil, making them versatile for use in massage oils, face masks, and hair treatments.