Mustard is a nutritional powerhouse disguised as a simple condiment. Derived from the seeds of the mustard plant—a member of the cruciferous vegetable family—this low-calorie, nutrient-dense ingredient offers significant wellness perks. Whether using prepared yellow mustard, whole mustard seeds, or mustard greens, you are likely consuming high amounts of selenium, magnesium, and anti-inflammatory compounds.
Here are seven key health benefits of incorporating mustard into your diet:
1. High in Powerful Antioxidants
Mustard seeds are packed with antioxidant compounds, including glucosinolates (specifically sinigrin), carotenoids, and flavonoids. These compounds help protect your body against oxidative stress—damage caused by free radicals—which can help prevent chronic diseases such as heart disease, type 2 diabetes, and potentially cancer.
2. Reduces Inflammation and Pain
The high selenium and magnesium content in mustard seeds provides potent anti-inflammatory properties. Historically and in many traditional medicine systems, mustard is used to relieve muscular pain, ease arthritis symptoms, and soothe joint aches.
3. Supports Heart Health
Research suggests that consuming around a teaspoon of wholegrain mustard daily can help improve heart health by reducing “bad” cholesterol (LDL) and triglycerides. The antioxidants and healthy fats, such as Omega-3 fatty acids, contribute to improved cardiovascular function.
4. Aids Digestive Health and Metabolism
Mustard stimulates the production of saliva and digestive enzymes, enhancing digestion. It can help relieve symptoms of indigestion, bloating, and gas. Additionally, its metabolic-boosting properties, combined with its high fiber content, can assist in weight management by making you feel fuller longer. [1, 2, 3]
5. Promotes Respiratory Health
As a natural decongestant, mustard has been used for centuries to relieve respiratory disorders. It is particularly effective at clearing mucus and loosening phlegm in the airways, assisting with colds and sinus congestion.
6. Potential Cancer-Fighting Properties
The glucosinolates found in mustard are broken down into isothiocyanates, compounds linked to anti-cancer properties. Studies indicate that these compounds may help prevent the growth and spread of cancer cells in the body.
7. Promotes Healthy Skin and Hair
Mustard oil and seeds are rich in antimicrobial properties, which can help treat skin infections and rashes. When used on the scalp, mustard oil—which is rich in vitamins A and E, omega-3 fatty acids, and calcium—can promote hair growth and strength.
How to Use
At just 19 calories per ounce and zero fat, prepared yellow mustard is a great addition to salads, dressings, and sandwiches. For maximum benefits, consider incorporating toasted mustard seeds into curries or using mustard greens in stir-fries.
