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Mustard oil may be one of the healthiest edible oils; here’s why

Mustard oil has various non-edible uses such as in massaging the body and hair of new-born babies as well as adults. It is also used as a remedy for stomach and skin diseases (fungal infections). It also has high levels of Vitamin E that helps the skin fight radical changes to the body caused by pollution.

By: IANS | New Delhi | Published: June 7, 2017 2:29 pm
mustard oil, advantages of mustard oil, mustard oil ir olive oil, benefits of mustard oil, indian express, indian express news Mustard oil can be more beneficial than olive oil. (Source: Thinkstock Images)

Mustard oil, with its ideal ratio of essential fatty acids and natural antioxidants, may be one of the healthiest edible oils, with huge benefits for the heart, experts suggest. Mustard oil, which has a pungent taste, contains about 60 per cent monounsaturated fatty acids (MUFA), 21 per cent polyunsaturated fats (PUFA) and about 12 per cent saturated fats.

“High levels of MUFA and PUFA — also called good fats — maintain heart health and lower bad cholesterol, while improving good cholesterol,” Reeti Kapoor, Venkateshwar Hospital, Dwarka, told IANS. Further, it also consists of six per cent of the omega-3 fatty acids (N-3) and 15 per cent of the omega-6(n-6) — the two essential fatty acids — in the ideal ratio of 1:2, which is a huge benefit for the heart, as it balances cholesterol levels.

This, in turn, reduces triglycerides or blood fat levels, and helps in keeping the heart healthy, experts said. “A heart-friendly oil should be cholesterol- and trans-fat free, low in saturated fat and high in monounsaturated fat and polyunsaturated fat, and should have an ideal N6 to N3 acids ratio as well as a high smoking point. Mustard oil meets all these criteria,” Parmeet Kaur, Nutritionist, Columbia Asia Hospital Gurgaon, told IANS.

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According to a study published recently in the Journal of Preventive Cardiology, use of mustard oil as a cooking medium reduced the chances of heart disease such as coronary artery disease (CAD) — the most common type of heart disease — by nearly 70 per cent. It also helps to regulate blood flow and protects the body from hypertension.

Furthermore, mustard oil may also be more beneficial than olive oil, which is typical to Mediterranean cooking, as well as other refined oils such as vegetable oils, the experts said. “Olive oil, which is much-hyped and five times costlier, does not have an ideal ratio of omega-6 (N6) and Omega-3 (N3) fatty acids useful in reducing heart complications,” said Umesh Verma, DGM (Corporate Communications), Puri Oil Mills Limited, the company that manufactures and markets the P Mark Mustard Oil brand.

Whereas, mustard oil has a ratio of 1.2 which is closest to the one recommended by World Health Organisation (WHO), that is, 1.25. Additionally, “olive oil is not a good choice for deep-frying as it has a low smoke point (the temperature at which the oil starts to burn)”, Verma said.

Refined oil, on the other hand, is a product obtained after treating natural oils with various chemicals which can cause various diseases such as cancer, diabetes, heart and kidney ailments, among others. The mechanical and chemical processes also use solvents such as hexane and is heated at very high temperature, which affects the quality and nutrition value of refined edible oil.

However, “mustard oil extracted through ‘kachi ghani’ process is unrefined oil. Its unique fatty acid profile is backed by a chemical-free method of manufacturing and is by far the healthiest and affordable cooking oil”, Verma observed.

Mustard oil has various non-edible uses as well, such as in massaging the body and hair of new-born babies as well as adults. It is used as a remedy for stomach and skin diseases (fungal infections). The oil, which also has high levels of Vitamin E, helps the skin to fight free radical damage to the body by ultra violet rays and pollution.

During oil production, beta carotene gets converted to vitamin A, which is excellent for hair growth. Apart from this, it also contains iron, fatty acids, calcium and magnesium, all of which promote hair growth.

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  1. S
    Sudeshna Sengupta
    Jul 5, 2017 at 2:00 am
    This is a great article and I am glad that several misconceptions about mustard oil are finally being addressed. However, the article contains certain inaccuracies which I would like to correct. Mustard Oil contains the ideal ratio of Omega-6 (linoleic acid) to Omega-3 (linolenic acid). The effect of this on the human body is very similar to the health benefits delivered by polyunsaturated Omega-3 found in fish oil. The ideal ratio of these essential fatty acids leads to inhibiting the development of atherosclerosis preventing plaque formation in the blood vessels reduction of blood viscosity and enhancement of the elasticity of blood vessels. This is what makes mustard oil such a healthy cooking oil.
    1. S
      Sunita Chauhan
      Jun 8, 2017 at 3:31 am
      It took some scientifically proven advice from our cardiologist and lots of coaxing from me to get my husband and my father-in-law to switch to mustard oil. This article was great! I have mailed it to my husband and many of my friends who still entertain misconceptions like Olive Oil is cool, Refined oil is healthy, etc. I too did not resist the change over to refined oil (soya/rice bran); like everyone else, I decided to move with the times. Then I heard a talk by eminent cardiologist Dr S C Manchanda. It was an eye-opener! Within the next fortnight I got everyone in my immediate family and my extended family to switch to mustard oil. Health gurus keep tel us to "rotate" our oils... but rotate with what? I have no faith in marketing gimmicks like Olive Oil, Safflower Oil and all these other poseurs. So I stick to mustard oil. All the family is healthy and fit. No obesity, no heart or BP problems, Thank God!
      1. S
        Sandeep Raina
        Jun 8, 2017 at 1:56 am
        As ardent adherents of mustard oil for generations, my family and I have been pained to see the staggering ignorance and bias that many people have vis-a-vis mustard oil. Articles like these set the record straight and I am grateful for this. In particular, I am glad the medical community is being fairly unequivocal about the health benefits offered by mustard oil (the cold pressed version known in India as Kachchi Ghaani). And let's face it - other oils aren't half as delicious as mustard oil!