Mustard oil: Benefits and side effects

Mustard oil comes from the seeds of mustard plants. Like other vegetable oils, it may possess some health benefits. However, certain components of mustard oil may cause health problems.

People have long used mustard oil in cooking and alternative medicine. It is common in Asian, notably Indian, cuisines. The oil’s strong taste comes from a compound that is also present in horseradish and wasabi.

Some research suggests that mustard oil may possess many health benefits, which could include cardiovascular benefits and anti-inflammatory properties.

However, the use of mustard oil is controversial. For example, some types of the oil contain erucic acid, which can be harmful to health. As such, the Food and Drug Administration (FDA) do not advise using mustard oil as a cooking oil.

This article will discuss the benefits and risks of using mustard seed oil.

A 2023 review suggests that mustard oil may have some potential benefits for cardiovascular health. The review notes that this is likely due to mustard oil being rich in unsaturated fatty acids and relatively low in saturated fats.

For example, the American Heart Association (AHA) note that monounsaturated fats can help reduce low-density lipoprotein (LDL), or “bad”, cholesterol levels. This can help to lower the risk of heart disease and stroke.

Research also notes that mustard oils are also rich in polyunsaturated fatty acids. The AHA also note that these types of fats are also beneficial for heart health.

However, it is important to note that these potential benefits are likely to be very small, compared with other factors that influence cardiovascular risk. Consuming mustard oil will not compensate for a broadly unhealthful diet or a lack of physical activity.

Additionally, while some research indicates that mustard oil may help heart health, there is still controversy around the consumption of mustard oil and heart health.

Evidence also indicates that mustard oil may possess anti-inflammatory properties. This may be due to the oil containing omega-3 fatty acids. Research highlights that consuming omega-3s can help to reduce inflammation. Medical conditions that relate to chronic inflammation include heart disease, arthritis, and some types of cancer.

Mustard oil also contains a compound known as allyl isothiocyanate. Evidence suggests that this compound may also possess anti-inflammatory properties, which could be useful for treating inflammatory conditions.

However, while the anti-inflammatory properties of mustard oil could help with inflammatory conditions, there is currently very little evidence to support the idea.

Typically, mustard oil derives from pressing or grinding mustard seeds to extract the oil. The oil is much more potent than the condiment called mustard.

As mustard oil predominately consists of fats, it is high in calories. In 100 grams (g) of mustard oil, there is roughly 884 calories. In 100 grams (g) of mustard oil, there are:

Mustard oil may pose a serious risk because it contains high levels of erucic acid. This monounsaturated fatty acid is present in several oils. In small doses, erucic acid is safe, but higher levels may be dangerous.

A 2023 review highlights that some health experts classify erucic acid as a toxic substance. This is due to its association with the poisoning effect in toxic oil syndrome and cardiotoxicity in rats. However, no current research notes that erucic acid is harmful to human hearts, and there were limitations in the animal model experiments.

In 2016, the FDA issued a warning that mustard oil is not safe to use in cooking because of its high erucic acid content. This means that the FDA do not permit its sale as a cooking oil in the United States. It is still available in the U.S., but labels note it is for external use only.

However, Australia, New Zealand and many countries in the European Union established upper limits for tolerable intake of mustard oil. Additionally, mustard oil remains one of the most popular cooking oils in Asia, particularly in India, where the Lipid Association of India (LAI) recommend it as a heart-healthy oil.

Current guidelines from the FDA prohibit the sale of mustard oil as a cooking oil. However, people still use it as many consider it to be essential to Indian cooking.

People may choose to avoid it due to it containing erucic acid. However, low-erucic acid mustard oil is available, and manufacturers can market it as a cooking oil. Others may instead choose to use an alternative vegetable cooking oil, such as olive oil.

Topical application of mustard oil

Mustard oil is available as an essential oil. The safest method of using it is to dilute it in a carrier oil and apply it to the skin or hair.

People should not diffuse mustard essential oil close to anyone who may be allergic to it. Taken orally, mustard essential oil is toxic.

Mustard oil is rich in monounsaturated and polyunsaturated fatty acids. This suggests that mustard oil could have some health benefits. However, there is little direct scientific evidence to support the idea.

Mustard oil may pose a serious health risk. As such, the U.S. FDA currently prohibit its sale as a cooking oil. In the future, more research may better determine the safety of using mustard oil.