In the Indian subcontinent, mustard seeds are utilized as a spice. The seeds are typically 1 to 2 millimeters in diameter (0.039 to 0.079 in) and range in color from yellowish white to black. They’re a key ingredient in a variety of regional dishes.
Being so tiny in size, they still exhibit great magical powers. It is a Super Food present in every Indian kitchen household and is used enormously.
Mustard Seeds are also known as “Sarso ke beej or Dane”.
Types of Mustard
- White mustard (yellow mustard) with a milder taste and are used to prepare yellow mustard condiment.
- Black mustard is popular for its strong aroma and flavor.
- Brown mustard, also used to prepare Dijon mustard, offers a sharp pungent taste.
Nutritional information
Mustard comes in Cruciferous food category, it’s rich in fiber.
1 tsp (2g) mustard seeds & Dijon mustard Sauce (5g) have:
| Mustard Seeds | Dijon Mustard sauce | |
| Calories | 10 Kcal | 4 Kcal |
| Carbohydrates | 0.6 gm | 0.3 gm |
| Protein | 0.5 gm | 0.2 gm |
| Fat | 0.7 gm | 0.2 gm |
Mustard seeds are Rich in selenium, magnesium, calcium, iron, omega 3, zinc, vitamin A, vitamin K, vitamin B6, and folate.
One tablespoon of mustard oil usually contains 124 calories & is also rich in omega 3 fatty Acids.
Mustard contains glucosinolates, Sulphur-containing compounds, typically found in cruciferous vegetables.
Benefits of Glucosinolates
- Powerful antioxidant.
- Fights oxidative damage to protect from disease.
- High anti-inflammatory effects.
- Fights obesity.
- Prevent fat accumulation in the body.
Mustard seeds and leaves are particularly rich in the following antioxidants:
- Isothiocyanates. This compound is derived from glucosinolates, which may help prevent cancer cells from growing or spreading.
- Sinigrin. This glucosinolates-derived compound is responsible for mustard’s pungent taste and thought to possess anti-inflammatory, antibacterial, antifungal, anticancer, and wound-healing properties.
Difference Between Rai and Sarso
Rai is comparatively smaller in size to Sarso. Often people get misunderstood in between them.
Sarso is the bigger one and thicker too.
If we talk about taste, Rai has a sour and pungent taste. And due to its taste, Rai is often used in marination, and pickles.
Ayurvedic properties of mustard seeds
- Pungent taste
- Warm nature
- Calm vata, Kapha but can provoke pita.
Health Benefits of mustard
- Great for Bronchial system.
- Helps in recovery from sprain, and pain.
- Digestive aid as it’s high in fiber.
- Help remove toxins from body.
- High Anti-inflammatory properties.
- Consumed with milk to improve sleep, as it’s high in magnesium.
- Helps cure asthma and migraine.
- Mustard seeds are also good for your bones.
- Exhibits Anti-aging properties & hydrates skin.
- Controls blood pressure and aids menopausal relief.
- May protect against certain types of cancer.
- May protect against psoriasis.
- May reduce symptoms of contact dermatitis.
- May offer protection against infections.
Weight Loss Research on Mustard Seeds
Mustard seeds have been shown to boost metabolic rate by 25 percent – helping you burn more calories. Hence it also contributes and aids in weight loss.
How to use mustard seeds?
Mustard seeds are very easy to consume, there are multiple ways to consume it.
Mustard sauce, pickle, chutney, fermented veggies, kanji, Tadka etc.
Seeds of the mustard are normally available in different forms, including:
- Whole dried seeds
- Powdered
- Paste
- Oil
Care and precautions while using mustard seeds!
- Pregnancy: It’s LIKELY UNSAFE to use black mustard in medicinal amounts if you are pregnant.
- Diabetes: Black mustard might lower blood sugar levels when taken as a medicine.
- Surgery: There is a concern that black mustard might interfere with blood sugar control during and after surgery when taken as a medicine.
- Interference with medication.
- It may have allergic components.
- Mustard plants have a tendency to generate heating effects, so caution should be exercised while using it on the skin.
- Goitrogens: Uncooked mustard seeds and leaves contain a substance called goitrogens, which may alter the functioning of the thyroid gland.
- Mustard seeds are safe for consumption if you take them within a limited quantity. Excess intake of mustard in any form can lead to diarrhea and stomach pain.
Do wisely use this superfood “Mustard Seeds” and experience the most out of it.