Know All About Mustard Oil: Health Benefits, Nutrition, Uses & Side Effects
Just one spoonful of "sarso ka tel" is enough to transport you back to your childhood when your grandmother would cook the creamy sarso ka saag and spicy pickles. Your home would carry an aromatic whiff, and your mouth would burst with flavours. Sounds yummy and mouth-watering, right?
Mustard Oil: A Culinary Treasure
Whether called an age-old tradition or a secret cooking ingredient, mustard oil has been a staple in Indian kitchens and continues to win the hearts of families for generations.
Also famous as India's golden oil, mustard oil has a rich history in India that is deeply rooted in cultural significance and tradition. Farmers introduced the oil roughly about 4,000 years ago, not just for cooking but also for its abundant health and ayurvedic benefits.
Rajasthan is known as the mustard-producing state and contributes approximately 45-49% to India's mustard production, followed by Uttar Pradesh, Bihar, Punjab, West Bengal and Gujarat.
Because of its production process, mustard oil is referred to as kachi ghani. This edible oil has different names across the country. For instance, it is Saray tel in Bengali, Mohariche tel in Marathi, Rai no tel in Gujarati, Kadugu Ennai in Tamil, and so on.
How is Mustard Oil Produced?
Mustard oil is extracted from the seed of the mustard plant (Brassica campestris). The production involves two processes: distillation.
Through the distillation process, you receive refined mustard oil, which causes the seed to lose its nutritious properties. Conversely, in the traditional method, oil is extracted from the seed without using heat or chemicals. This helps preserve its natural taste, strong scent, and healthy nutrients. At Sadabahar Oil, we value the health of our customers and, thus, manufacture and supply pure kachi ghani.
But what makes kachi ghani so special? Let's find out.
Nutritional Profile of Mustard Oil
Approximately 60% of mustard oil has monounsaturated fats (MUFA), which are beneficial for heart health.
It contains 21% polyunsaturated fats (PUFA), which include omega-3 and omega-6 fatty acids.
The oil has around 12% saturated fats, lower than other cooking oils.
It is rich in minerals like magnesium, calcium, and phosphorus and contains vitamins A, B, and E.
Mustard oil provides alpha-linolenic acid (ALA), a type of omega-3 fatty acid.
The cooking oil has anti-inflammatory and anti-oxidative properties.
It is cholesterol-free and has a high energy content, with about 884 calories per 100 grams, primarily from healthy fats.
Health Benefits of Mustard Oil
The benefits of mustard oil include:
Heart Health: The presence of saturated fats and MUFA reduces bad cholesterol and increases good cholesterol, promoting overall cardiovascular health. It also aids in blood circulation.
Digestion: Pure mustard oil promotes digestion by improving bile secretion and other digestive juices, making it easier for the gut to break the food.
Boosts Immunity: Its immune-boosting properties help reduce arthritis and joint pain. Its antibacterial properties also help fight infections.
Skin and Hair Health: Vitamin E in mustard oil has strong antioxidant properties that enhance skin texture and reduce signs of ageing.
Side Effects of Mustard Oil
Like any cooking oil, over-dependence and increased consumption of mustard oil can invite health concerns. It may cause skin irritation or allergic reactions in some individuals. Also, allyl isothiocyanate may cause lung inflammation and gastrointestinal diseases. Additionally, pregnant women are advised to avoid consuming mustard oil.
Uses of Mustard Oil in Various Cuisines
Some of the popular cooking uses of mustard oil are:
Mustard oil is used in a variety of regional Indian dishes to give it a distinctive flavour. These include Assamese bootor daali (chickpeas), Rajasthani dals and curries, Bengali aloo posto (potatoes) or Punjabi sarso ka saag and achar (pickles).
It may also be used to make chutneys (dips), biryanis (flavoured rice), and vegetables for frying and sauteing.
Add Flavour to Your Dishes with Sadabhar Mustard Oil
Gone are the days when you had to compromise your taste for health—with Sadabahar's Mustard oil, you can enjoy both!
