Mustard oil, commonly referred to as Sarso Ka Tel, has been very essential in Indian cuisine. It is not only used for cooking different dishes but also provides wellness support. The characteristics of mustard oil, like bold aroma, sharp flavor, and unique taste, make it special. Its use can be seen in Punjabi, Bengali, Bihari, and Rajasthani food. It is used in its raw form in salads and pickles. The oil’s high smoking point makes it ideal for deep frying, tempering, and sauteing vegetables.
Mustard oil, besides its culinary value, has many health benefits if used properly. This blog discusses the reasons why cooking with mustard oil will be beneficial to your health and how it easily adapts to modern lifestyles.
Mustard oil comes from the mustard plant, whose seeds are grown in large areas all over India. The mustard seeds come in three colors: yellow, white, and black. Mustard oil has a different chemical makeup than other edible oils. It's the best source of monounsaturated fatty acids (MUFA) among cooking oils, has natural antioxidants, and has antimicrobial properties as well.
Mustard oil comprises a blend of polyunsaturated, monounsaturated, and saturated fats. Among these are fatty acids, including omega-3, omega-6, and oleic acid. The consumption of these fatty acids is said to be good for the heart, brain, and inflammation.
Natural antioxidants and vitamin E are also in it, and they prevent the body from oxidative damage caused by free radicals. The presence of these compounds in mustard oil brings about its use as not only a cooking medium but also a contributor to general health.
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Rich Source of Heart-Healthy Fats
Rich in monounsaturated fatty acids (MUFA), mustard oil is a great choice for cardiovascular health. It lowers the level of bad cholesterol, raises the level of good cholesterol, and at the same time, it manages blood flow better. This is why mustard oil can be considered a perfect option for heart health support.
In addition, the oil has a high content of omega-3 and omega-6 fatty acids, which are effective in combating inflammation and keeping the brain healthy. For people on a vegetarian diet, mustard oil can be a helpful plant-based source of omega-3.
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Anti-Inflammatory and Pain-Relieving
In Indian traditional practices, mustard oil is considered the best option to find relief from joint pain and muscle soreness. Slightly warming it and applying it to the affected area improves movement. However, using mustard oil for cooking helps heal from within. The anti-inflammatory property of the oil works on the internal inflammation, thus offering overall wellness.
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Keeps Food Fresh and Safe
Mustard oil is antimicrobial, antifungal, and antibacterial. It contains compounds such as allyl isothiocyanate (AITC), which prevents the food from being spoiled. Hence, it is added to pickles to preserve them for years. Using mustard oil for everyday cooking not just adds flavour but also offers an extra layer of natural protection that supports both food safety and immunity.
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Promotes Digestive Health
Mustard oil is very much recommended in the preparation of heavy meals or festive foods as it not only provides digestive aid but also enhances the taste. This oil promotes the secretion of digestive juices, which in turn improves the appetite and makes the digestive process faster and better. Mustard oil, regularly used in cooking, helps in reducing gas, enhancing bowel movement, and better nutrient absorption.
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Retains Nutritional Value
Mustard oil, with its high smoking point, is perfect for deep-frying, tempering, and sautéing. This unique property of the oil to withstand heat maintains the nutritional value and the taste of the food even in heavy cooking methods.
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Nourishes Skin and Hair
Mustard oil is applied to the skin and hair for nourishment. However, its culinary use provides internal nourishment as well. The oil’s natural antioxidants and fatty acids work together to keep your skin hydrated, make it more elastic, and give it a natural shine. It also makes the hair roots stronger, which results in thick and shiny hair.
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Helps Manage Cold, Cough, and Seasonal Congestion
Lukewarm mustard oil with garlic and ajwain is used as a home remedy for finding relief from cold and cough caused by the change of weather. This, however, is an external remedy, but consuming mustard oil in moderation supports respiratory health. It clears the nasal blockage and alleviates inflammation, if any.
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Boosts Immunity
Vitamin E and other natural antioxidants present in Mustard oil strengthen the body’s defence mechanism. It slows down cell damage, improves immunity, and promotes healthy aging.
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Supports Healthy Weight Management
The healthy fats in mustard oil can keep you feeling full for a longer period. As a result, intake of snacks will not be very frequent, and you will be able to control your portions better. Besides that, it assists the digestive process, and thus your body will be using the food you have consumed more effectively. However, Mustard oil is not a weight loss product, but including it as part of your balanced diet may help you in your long-term wellness goals.
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Boosts Overall Flavor and Authenticity of Indian Dishes
The pungent aroma and strong flavor of mustard oil enhance the overall dish. The oil is used for preparing Bengali Fish Curry, Sarson Da Saag, Aloo Posto, Pickles, Tadka, and in Marinades.
When shopping for mustard oil online or offline, always look for:
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100% pure, cold-pressed, or Kachi Ghani labels
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Go for organic options
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Pick products from reputable Indian brands
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Ensure proper packaging to maintain freshness
Explore our e-commerce site, The Desi Food, for authentic mustard oil from reputed Indian brands. We deliver to over 80 countries, so you can easily get Indian products delivered to your doorstep anywhere in the world.
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Always heat the oil until it reaches its smoking point
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Use oil in moderation
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Combine with other oils to reduce the strong flavor
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Choose cold-pressed mustard oil or Kachi Ghani varieties for a nutrient-rich meal
The current generation is shifting to more natural and unprocessed or less processed foods. Mustard oil is a great choice. It meets the modern-day needs of having clean, plant-based food that is minimally processed and is heart-healthy.
Also, if you are an Indian living abroad, enjoying food prepared with mustard oil is a way of staying connected to your home. Just a spoonful of oil can bring back the memories of your homemade food.
Mustard oil has been a part of Indian cuisine for ages due to its pungent flavor and many health benefits. Apart from the traditional way of cooking, one can also use mustard oil in preparing new dishes, and it will add a rich and authentic flavor to the food.
By purchasing high-quality mustard oil from a reliable platform like The Desi Food, you can taste the real Indian flavors, no matter where you live. Just the aroma of mustard oil in the kitchen is enough to bring back the memories of the lip-smacking food made by your mom.
Is Kachi Ghani mustard oil good for health?
Kachi ghani means cold-pressed pressed and this oil variety retains natural nutrients and healthy fatty acids. Hence, it is considered safe for heart health, digestion, and overall wellness.
Is mustard oil good for heart health?
Yes. This oil is a good source of monounsaturated fatty acids, omega-3 3 and omega-6. These fatty acids lower bad cholesterol and increase good cholesterol.
How to store mustard oil?
Keep the oil in a cool and dark area away from direct sunlight and moisture. Store it in a clean and dry container to prevent contamination.
Besides cooking, in what other ways can I use Mustard oil?
Mustard oil uses are many. You may use the oil externally to find relief from joint pain, inflammation, and for skin and hair health.
Should I prefer cold-pressed (Kachi Ghani) mustard oil or refined mustard oil?
Cold-pressed (Kachi Ghani) mustard oil is a better choice as no heat or chemicals are used in the extraction process, and hence contains all-natural nutrients
