4 Unique Health Benefits of Mustard

Mustard is a popular condiment made from the seeds of the mustard plant. Not only does mustard add a tangy and aromatic flavor to a variety of dishes, but it’s also a rich source of health-promoting nutrients.    

Let’s explore four unique benefits of mustard and discover how to incorporate it into a nutrient-focused diet.

Is mustard good for you?

The seeds of the mustard plant are incredibly nutritious, and consuming mustard as part of a healthy diet can offer various health benefits.

There are many mustard varieties, each with its distinct flavor and characteristic:

• Dijon mustard–made from black or brown mustard seeds 
• Yellow mustard–prepared using yellow mustard seeds
• Wholegrain mustard–a combination of brown and black mustard seeds and vinegar

Compared to many other condiments, mustard is low in calories and an excellent alternative to sugar-laden relishes and dressings such as ketchup, barbecue sauce, or hoisin sauce.

Mustard plants are classified as cruciferous vegetables, making them close relatives to other health-promoting vegetables such as Brussels sprouts, broccoli, and cabbage. 

“Mustard seeds are rich sources of glucosinolates, a group of sulfur-containing compounds with potent anti-inflammatory effects, wound healing properties, and potential cancer-preventative benefits,” explains Dr. Berg.  

Watch the video below to discover why you should regularly consume mustard. 

4 benefits of mustard

Mustard seeds have a longstanding use in traditional medicine as a natural remedy for gut inflammation, high blood pressure, and pain relief.

Here are four benefits of mustard seeds. 

1. Nutritional powerhouses 

Mustard is a rich source of essential vitamins and minerals, and research published in Plants summarizes, “Mustard seeds contain compounds widely known for their health benefits that include reducing inflammation and lowering the risk of cardiovascular diseases and cancer.”

Mustard seeds are packed with various essential nutrients, including:

• Vitamin B6
• Vitamin C
• Folate
• Selenium
• Magnesium
• Calcium 
• Manganese
• Iron
• Zinc
• Omega-3 fatty acids 

In addition, mustard seeds contain other beneficial plant compounds, such as isothiocyanates, which strengthen the body’s antioxidant defenses and may help lower the risk of cancer, heart disease, and neurodegenerative disorders. 

2. Help balance inflammation  

Mustard plants offer an abundance of anti-inflammatory nutrients, including selenium, omega-3 fatty acids, glucosinolates, and isothiocyanates. 

Consuming mustard seeds can help reduce inflammation, a common factor in many chronic diseases, including arthritis, diabetes, and cardiovascular disease.

3. Promote digestive health 

Mustard seeds are a good source of dietary fiber, which promotes regular bowel movements, helps prevent constipation, and supports a diverse gut microbiome.  

Mustard’s mild acidity stimulates the release of digestive enzymes, aiding the breakdown of food and overall digestive processes. 

In addition, a study published in Human and Experimental Toxicology found that mustard seed’s anti-inflammatory and antioxidant effects can protect intestinal cells from DNA damage linked to a reduced risk of stomach cancer. 

4. Helps reduce toxins generated by cooking

Isothiocyanates in mustard seeds may help reduce potentially harmful compounds generated when cooking meat at high temperatures.

Grilling, frying, or broiling meat can lead to the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are associated with an increased risk of cancer.

Evidence published in Cellular and Molecular Life Sciences suggests that using mustard as a marinade or coating can help minimize HCA and PAH concentrations. 

What is the healthiest type of mustard? 

Although mustard is a low-calorie condiment with various impressive health benefits, certain types of mustard are made with genetically modified (GMO) mustard seeds and contain added sugars, harmful seed oils, preservatives, monosodium glutamate, or artificial colorings.

These ingredients are associated with various potential health risks, including intestinal inflammation, food sensitivities, high blood pressure, hormonal imbalances, weight gain, and poor liver function.

To benefit from mustard’s health-promoting properties while minimizing exposure to potentially harmful additives, it’s recommended to opt for minimally processed mustard products made with natural ingredients. 

Look for organic, non-GMO stone-ground mustard made with simple ingredients, including mustard seeds, vinegar, sea salt, and water. 

It’s best to avoid mustard in squeeze bottles, as these products are often highly processed and contain added sugars, hydrogenated oils, and other non-nutritious ingredients.   

How to use mustard 

Mustard is a versatile condiment that has been used for centuries to add a spicy taste to a wide range of dishes and is available in various forms to suit different culinary applications.   

Here are popular forms of mustard:

• Mustard seeds
• Mustard powder
• Mustard oil
• Mustard extracts 
• Mustard paste 

Mustard is an ideal ingredient for salad dressings, adding a delightful aromatic flavor to green leafy salads when combined with apple cider vinegar, minced garlic, sea salt, and pepper. 

Mustard has traditionally been used throughout the Mediterranean region to marinate and season meats and fish, and many Asian dishes utilize spicy mustard to create rich sauces with a sharp taste. 

Pure mustard is low in carbs and on the keto food list, making it an excellent alternative to sugary sauces and condiments such as honey mustard, sweet chili sauce, and teriyaki sauces.  

Mustard pairs well with a wide range of ingredients and meats, making it a flavorful addition to dishes such as Keto Seared Salmon with Dijon Herb Butter and Keto Dijon Chicken Breast. 

White mustard seeds are frequently included in pickling recipes to add flavor and texture to pickled vegetables and relishes. 

Possible side effects

Although eating mustard seeds is generally considered safe, excessive consumption of mustard seeds, especially when eaten raw, can trigger gastrointestinal issues such as heartburn, indigestion, and abdominal pain in sensitive individuals. 

While mustard allergies are relatively uncommon, people sensitive to cruciferous vegetables may be at increased risk of allergic reactions. They should seek immediate medical attention if they develop symptoms such as hives, rashes, or difficulty breathing after consuming mustard. 

FAQ

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9459965/ 
2. https://pubmed.ncbi.nlm.nih.gov/16004197/ 
3. https://link.springer.com/article/10.1007/s00018-007-6484-5