Mustard Oil: A Detailed Breakdown of Its Components and Health Benefits

We’ve all heard the buzz—mustard oil is hailed as a healthier cooking oil. But what gives it that reputation?

Mustard oil isn’t just known for its bold, pungent flavour—it’s a nutrient-rich powerhouse. Packed with heart-friendly fats and antioxidant compounds, each golden drop carries benefits that go far beyond taste. Here’s a closer look at what makes mustard oil such a beloved staple in Indian kitchens.

1. Fatty Acid Composition: The Heart of Muastard Oil

Mustard oil is primarily composed of fats, with a unique balance of saturated, monounsaturated, and polyunsaturated fatty acids. Here’s a detailed breakdown:

A. Monounsaturated Fatty Acids (MUFAs)

• Oleic Acid (12-28%): A heart-healthy fat known to reduce LDL ("bad" cholesterol) and improve cardiovascular health.

B. Polyunsaturated Fatty Acids (PUFAs)

• Omega-3 Alpha-Linolenic Acid (ALA): An essential fatty acid with anti-inflammatory properties, beneficial for heart health and arthritis relief.

• Omega-6 Linoleic Acid (15%): Supports brain function and skin health, but should be balanced with omega-3s to avoid inflammation.

C. Saturated Fats

• Mostly palmitic and stearic acids, which are stable at high temperatures, making mustard oil suitable for deep frying.

D. Optimal Fatty Acid Ratio

Mustard oil has a near-ideal ratio of SFA:MUFA: PUFA (1:2:1), aligning with WHO recommendations for heart health.

2. Bioactive Compounds: The Therapeutic Elements

Beyond fats, mustard oil contains powerful bioactive compounds that contribute to its medicinal properties:

A. Glucosinolates & Isothiocyanates

• Allyl Isothiocyanate (AITC): The compound responsible for mustard oil’s pungency. It has antimicrobial, antifungal, and anticancer properties, inhibiting the growth of pathogens and even cancer cells.

• 4-Hydroxybenzyl Isothiocyanate (in white mustard): A milder compound with antioxidant effects.

B. Vitamin E (Tocopherols) – 40 mg per 100g

• A potent antioxidant that protects cells from oxidative damage, supports skin health, and may reduce diabetic complications.

C. Phytosterols

• Plant compounds that help lower cholesterol by blocking absorption in the intestines.
  

3. Nutritional Profile (Per 100g)

The nutritional value of mustard oil is defined by its composition. 100 grams of mustard oil typically contains:

Nutrient	Amount
Calories	884 kcal
Total Fats	100g
Saturated Fats	6-12g
Monounsaturated Fats	59-67g
Polyunsaturated Fats	21-27g
Omega-3 (ALA)	6-9.5g
Omega-6 (Linoleic)	15g
Vitamin E	40mg
Cholesterol	0mg
Sodium	0mg

4. Health Benefits Backed by Science

Due to these components, Mustard oil supports heart health by improving cholesterol balance (lowering LDL, raising HDL) and reducing inflammation. Its omega-3 content helps ease joint pain, while its antimicrobial compounds (AITC) combat bacteria and fungi. The oil also benefits skin and hair, promoting hydration and growth, and may aid blood sugar control.

5. Conclusion: Should You Use Mustard Oil?

Mustard oil’s unique fatty acid profile, antioxidants, and antimicrobial properties make it a powerhouse in both culinary and therapeutic applications. Whether you're stir-frying, sautéing, or pickling, you’re adding not just flavor but functional health benefits to your food.

Next time you drizzle mustard oil in your dish, remember—you’re cooking with chemistry that’s centuries old and health science-approved.