Mustard Oil: Health Benefits, Nutrition, Uses & Side Effects

Introduction

Mustard oil is versatile and used in many parts of the world. It is popularly known as Sarson ka Tel in India and is a key ingredient found in every kitchen. Mustard oil has a strong flavour and enhances the taste of several dishes. Not only that, but it also has numerous health benefits.

But with the fear of cholesterol and an upswing in heart diseases, many people have now become cautious of the kind and quality of oil that they consume on a daily basis. This has led to a widespread increase in the sale of healthy oils such as Olive oil, Sunflower oil, Rice Bran oil and Grapeseed oil.

It is also worth noting that mustard is good for diabetes, owing to its anti-inflammatory properties. So, it is considered one of the ideal oils that can be used in recipes for diabetes.  

Nutritional Value of Mustard Oil

Mustard oil has about 60% monounsaturated fatty acids(MUFA)(42% erucic acid and 12% oleic acid); it has about 21% polyunsaturated fats(PUFA) (6% omega-3 alpha-linolenic acid(ALA) and 15% omega-6 linoleic acid(LA)) and it has about 12% saturated fats¹.

This optimum ratio of omega-3 and omega-6 fatty acids and low content of saturated fats makes mustard oil more beneficial and preferred over several other oils available in the market.

Mustard oil is reddish-brown or amber in colour and is known for its strong smell and pungent, sharp flavour. The pungency of mustard oil is due to the presence of allyl isothiocyanate. This fatty vegetable oil is obtained by pressing mustard seeds.

For now, let’s understand Mustard Oil and its benefits in detail.

The Health Benefits of Mustard Oil

1. Cardioprotective Effects

Mustard oil is a healthy edible oil it is low in Saturated fatty acids (SFA), high in MUFA and PUFA, especially alpha-linolenic acid and has a good LA: ALA ratio (6:5).

In Myocardial infarction (MI) patients using mustard oil, there was a reduction in arrhythmias, heart failure and angina². Thus, mustard oil is considered a healthy choice for patients with cardiovascular disorders.

N6 (linolenic acid) and N3 (alpha-linolenic acid) are essential fatty acids that have been proven to be beneficial for the body. N6 PUFA lowers LDL cholesterol but can also decrease HDL³, whereas N3 PUFA may lower triglycerides, blood pressure, inflammation, improve vascular function and sudden death.

2. Reduces Cough, Colds

Since ancient times, mustard oil has been used to soothe colds, coughs and other respiratory illnesses and allergies.

Inhaling steam containing mustard oil has been shown to clear respiratory congestion⁴. Also, a concoction made by heating mustard oil, a few cloves of garlic and 1 teaspoon of ajwain, when massaged on our feet and chest, provides relief from cold and cough. Mustard oil may also show positive effects in patients suffering from sinusitis⁴.

3. Anti-bacterial, Anti-fungal & Anti-carcinogenic Properties

Glucosinolate, available in mustard oil, which accounts for antibiotic, fungicidal and cancer prevention qualities, serves as a therapeutic for human health. It thus protects us from colorectal and gastrointestinal cancers⁵.

Allyl isothiocyanate serves as an antifungal agent, which protects food from fungal growth and reduces infection⁵.

4. Strengthens Red Blood Cells

Mustard oil is a major source of all fats required by our body to perform diverse biological functions as components of plasma, cell lipids and cell membranes. Mustard oil reduces cholesterol and improves the membrane structure of red blood cells (RBC)⁶. 

5. Acts as a Stimulant

Mustard oil is a natural stimulant that is known to stimulate our sweat glands, thereby improving blood circulation throughout the body. By increasing blood circulation in the entire body, it also relieves and rejuvenates stressed and overworked muscles. It also helps to lower body temperature and remove toxins from the body⁷.

6. Relief from Joint Pain & Arthritis

A regular massage with mustard oil helps in relieving aching joints and muscles. Arthritis patients also experience relief and comfort after a massage with mustard oil, thanks to the presence of Omega-3 fatty acids that help to ease stiffness and pain caused due to arthritis^{8, 9}.

7. Immunity Booster

The composition of mustard oil is based on our body’s requirements. This oil has <7% saturated fat, high amounts of monounsaturated fatty acids, ranging from 3.6-32.2%. It also contains a considerable amount of linoleic (18:2) and linolenic acids (18:3)⁶.

The optimum range of omega-3 and omega-6 fatty acids and vitamin E provides the required nutritional value and boosts our immune system⁶.

8. Reduces Diabetic Hazards

The amount of vitamin E in the alpha-tocopherol present in mustard oil has beneficial effects in controlling diabetic hazards⁵.

Trans fat is the major cause of insulin failure and high oxidation of fat.  The absence of trans fat in mustard oil thus helps maintain insulin levels, which in turn regulates our blood sugar levels.

9. Boosts Appetite  

Mustard oil is extremely useful and can be consumed by people who are underweight. It makes you want to eat more by pumping your stomach and facilitates the secretion of gastric juices and bile, which is known to create the feeling of hunger¹⁰.

10. May Slow the Growth of Cancer Cells  

Research suggests that mustard oil may also help in slowing down the growth and spread of certain types of cancer cells in your body¹¹.

Other Uses of Mustard Oil

1. Effective Massage Oil

Massage in infancy with mustard oil helps improve growth and post-massage sleep. Massage with mustard oil helps improve the weight, length and midarm and midleg circumferences as compared to infants without massage¹².

2. Helps promote Oral Health

Mustard oil helps strengthen your gums and makes it easier to remove the plaque. Plaque is generally formed due to bacteria that are surrounded by fatty membranes. Swishing mustard oil in our mouth can help loosen the fat-soluble bacteria and further prevent gum bleeding.

3. Healthy Hair

Mustard oil contains alpha fatty acids that keep our hair hydrated and lively and help it to grow faster¹⁰. Mustard oil is also a rich source of antioxidants, minerals like iron, calcium and magnesium and vitamins like A, D, E and K, all of which are important for hair growth.

The antifungal properties of mustard oil also prevent the development of fungus and dandruff on our scalp⁷.

4. Good for our Skin

Mustard oil is rich in vitamin B complex, vitamin A, vitamin E, calcium, protein and omega 3 fatty acids. This helps reduce fine lines and wrinkles¹³. It also helps to remove tan from the skin. Mustard oil also works wonders if you have chapped lips.

The anti-bacterial and anti-fungal properties of this oil prevent the development of acne and keep our skin clean and glowing⁴.

In my experience, I have found that mustard oil has been traditionally used as a rubefacient and irritant due to its topical irritant effects. When applied to the skin, mustard oil can cause a warming sensation and increased blood flow to the area, which may help alleviate pain.

Dr. Siddharth Gupta, B.A.M.S, M.D. (Ayu)

Read More: 7 Home Remedies for Glowing Skin.

5. Used as a Mosquito Repellent

The pungent and strong smell of mustard oil makes it a natural mosquito repellent. Rub a few drops of mustard oil on the skin and drive mosquitoes away.

How to Use Mustard Oil?

• Mustard oil can be used for cooking and frying food. In this way, it boosts immunity and is good for our heart and diabetics.
• It acts as a preservative when added to pickles and chutneys.
• To clear our respiratory system from congestion, inhale steam containing mustard oil.
• Massage our feet and chest with a mixture of mustard oil, garlic and ajwain to get relief from cold and cough.
• Consuming a teaspoon of mustard oil and honey helps in various respiratory problems.
• Using mustard oil for oil pulling kills bacteria and prevents bleeding of the gums.
• Rubbing a paste of mustard oil, turmeric and salt on our teeth and gums makes them healthy.
• A mixture of mustard oil and coconut oil can be used to massage our entire body.

Side Effects of Using Mustard Oil

• Mustard oil contains erucic acid. As per research¹⁴, Erucic acid has toxic effects on the heart at high enough doses. Consumption of mustard oil is thereby banned in the U.S.A.
• Long-term topical application of mustard oil can have harmful effects on the skin. It can even cause minor to major skin blisters.
• Excessive consumption of mustard oil can cause rhinitis, in which the mucous membrane tends to get inflamed¹⁴
• Pregnant women should avoid the consumption of mustard oil as it contains a few chemical compounds that are harmful to them as well as the growing foetus.

Mustard Oil vs Refined Sunflower Oil

Mustard and sunflower oil are the two most used oils in India. The consumerist-oriented market has spoiled people with choices, with avocado, groundnut, and olive oil running the race as well. With being the two most popular cooking oils, the debate on which ranks higher in benefits has been going on for a long time.  

Mustard oil, derived from mustard seeds, is dark yellow and has a pungent odour. Mustard oil is widely used as cooking oil in major Indian households, as it has the benefit of not accumulating in the blood vessels. It contains healthy fats like omega-3 and 6, along with helping reduce cholesterol levels. Mustard oil for hair oiling has been used for centuries. Consumption of mustard oil is recommended to be done in moderate amounts, as it contains considerable amounts of erucic acids. Too much mustard oil can cause anaemia or diarrhoea.

On the other hand, refined sunflower oil is a chemically-treated oil that has been made to look clearer by removing impurities, contaminants and odour. Not many benefits of refined oil besides the fact that it is made to cater to the customers’ needs, like refined oil for heart patients. The harmful effects of refined oil are based on the fact that it is chemically treated. The process of refining involves nickel, in addition to sodium hydroxide and preservatives, which are harmful to the digestive system in the long run.

References

1. USDA. Oil, mustard – Nutrients – SR Legacy. FoodData Central. 2020 [cited 2025 Apr 7]. Available from: https://fdc.nal.usda.gov/food-details/172337/nutrients 
2. Singh RB, Niaz MA, Sharma JP, Kumar R, Rastogi V, Moshiri M. Randomized, double-blind, placebo-controlled trial of fish oil and mustard oil in patients with suspected acute myocardial infarction: the Indian experiment of infarct survival–4. Cardiovascular Drugs and Therapy. 1997 [cited 2025 Apr 7]. Available from: https://pubmed.ncbi.nlm.nih.gov/9310278/ 
3. Fernandez ML, West KL. Mechanisms by which dietary fatty acids modulate plasma lipids. Journal of Nutrition. 2005 [cited 2025 Apr 7]. Available from: https://www.sciencedirect.com/science/article/pii/S0022316622103810 
4. Agarwal R, Pathak N, Tiwari A, Khan MAA, Ram L, Raaz K, Maheshwari. Comprehensive appraisal concerning to potentially useful compounds occurring in mustard greens (leaves), seeds and oil: Evaluation of their nutritional benefits and toxicological perspective. Journal of Emerging Technologies and Innovative Research. 2022 [cited 2025 Apr 7]. Available from: https://www.jetir.org/papers/JETIR2205651.pdf 
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6. Kaur R, Sharma AK, Rani R, Mawlong I, Rai P. Medicinal qualities of mustard oil and its role in human health against chronic diseases: A review. Asian Journal of Dairy and Food Research. 2019 [cited 2025 Apr 7];38:98–104. Available from: https://www.cabidigitallibrary.org/doi/pdf/10.5555/20193361964 
7. Bhattacharya A. High-temperature stress and metabolism of secondary metabolites in plants. In: Elsevier eBooks. 2019 [cited 2025 Apr 7]. p. 391–484. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/mustard-oil 
8. Lee YH, Bae SC, Song GG. Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: A meta-analysis. Archives of Medical Research. 2012 [cited 2025 Apr 7];43(5):356–62. Available from: https://pubmed.ncbi.nlm.nih.gov/22835600/
9. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007 [cited 2025 Apr 7];129(1):210–23. Available from: https://pubmed.ncbi.nlm.nih.gov/17335973/ 
10. Akhila B, Dharani E, Devi TR, Banu SM, Kumar ST. Anti-helminthic activity and phytochemical screening of ethanolic extract of Brassica nigra. International Journal of Pharmaceutical Research and Applications. 2024 [cited 2025 Apr 7];Apr:1273–85. Available from: https://ijprajournal.com/issue_dcp/Anti%20Helminthic%20Activity%20and%20Phytochemical%20Screening%20of%20Ethanolic%20Extract%20of%20Brassica%20Nigra.pdf 
11. Herr I, Lozanovski V, Houben P, Schemmer P, Büchler MW. Sulforaphane and related mustard oils in focus of cancer prevention and therapy. Wiener Medizinische Wochenschrift. 2012 [cited 2025 Apr 7];163(3–4):80–8. Available from: https://www.researchgate.net/publication/233887225_Sulforaphane_and_related_mustard_oils_in_focus_of_cancer_prevention_and_therapy 
12. Effects of massage & use of oil on growth, blood flow & sleep pattern in infants. PubMed. 2000 [cited 2025 Apr 7]. Available from: https://pubmed.ncbi.nlm.nih.gov/11247199/ 
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Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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