Rai ka pahad, meaning a mountain out of a mustard seed, is a phrase that’s commonly used in India, when referring to someone making a big deal out of something trivial.
However, the tiny mustard is indeed a big deal. It is an ingredient that’s integral to the cuisine of almost every state in India.
Popularly known as Sarson ka Tel, the Bengalis can’t make chingri bhaape or begun basanti without it; in Punjab, from tandoori murgtoachaar, nothing can be prepared without mustard oil; the Bihari relishes the flavour of mustard oil in alu ka choka and stuffed bitter gourds must be fried in mustard oil for it to be considered a palatable meal. In Kashmir too, the now world-famous Rogan Josh has traditionally been prepared using mustard oil, as has been Kashmiri haaq, a green leafy vegetable.
Theunique, versatile, piquant oil is actually used in most parts of Northern and Eastern India.In fact, mustard oil is a favourite cooking medium in Bangladesh, Pakistan, Nepal and even Russia and China.
Traditional uses of mustard oil
The tradition of using mustard oil for cooking is ancient. Ancient ayurvedic texts record the use of mustard oil in several preparations – not only for its therapeutic value but also for its value as a preservative in pickles and as a flavouring agent.
Around the world, mustard has found different uses. It is used to make delicious, pungent sauces, and salad dressings, in powder form, as a spread, as a seasoning and as a marinade. In addition, mustard oil is used for topical applications in skin care and hair care in certain cold geographies.
Tel (oil), Tadka (seasoning) and Kasundi (paste) are popular uses of mustard in India.
How is mustard oil made?
Mustard is grown in three main varieties: yellow, brown, and black seed. In India, the oil is extracted from the seeds of the black mustard – Brassica nigra, using two different methods. First, the thick oil is produced by pressing the mustard seed and second, an essential oil is extracted from grinding the seeds. In the following stage, both oils are purified to produce the liquid that is available in the market, for everyday use. The pungent taste and scent of the oil comes from an activator called allyl isothiocyanate that is naturally found in the oil
The richly flavoured mustard oil is composed of 60% monounsaturated fatty acid (MUFA- 42% erucic acid and 12% oleic acid), 21% polyunsaturated fats (PUFA- 6% the omega-3 alpha-linolenic acid(ALA) and 15% omega-6 linoleic acid (LA) and around 12% saturated fats.
Health benefits of using mustard oil
This ideal ratio of omega-3 and omega-6 fatty acids and low content of saturated fats makes mustard oil one of the most nutritional oils available today. The health benefits of using mustard oil include:
Cardio-friendly features
Mustard oil is a heart-friendly oil as it is low in saturated fatty acid, high in MUFA and PUFA, especially alpha-linolenic acid. Its composition of N6 and N3 essential fatty acids helps to lower LDL cholesterol and decrease HDL. N3 PUFA may also lower triglycerides, blood pressure, inflammation and improve vascular function.
Diabetes -friendly
Mustard oil has 0 carbohydrates – a feature that makes it an oil that must be a part of the diabetic diet. The alpha-tocopherol present in mustard oil is a rich source of Vit E and has beneficial effects to control complications from diabetes.
As we all know, trans fat is a major cause of insulin failure. The absence of trans fat in mustard oil helps to maintain insulin levels and regulate blood sugar levels.
Reduces respiratory ailments
The tradition of inhaling steam containing mustard oil is an old one. Grandma’s remedies include it as a tries and tested remedy for colds, sore throats, runny nose and chest congestion and sinusitis.
Digestive aid
Intake of mustard oil helps the liver and spleen produce increased levels of digestive enzymes. This then increases the speed of digestion and the body’s metabolic activity.
Protection from bacterial and fungal infections
Glucosinolate, which is present in mustard oil has antibiotic, fungicidal and cancer prevention qualities. Ally Isothiocyanate, another compound present in mustard oil also has anti-fungal properties. As a result, there is no fungal decay in foods prepared in mustard oil.
Supports the functioning of blood cells
The composition of mustard oil is such that it contains all the fats that the cells need, to perform different biological functions. It also reduces cholesterol and improves the membrane structure of red blood cells.
Improves blood circulation
Mustard oil is known to improve blood circulation by stimulating the glands. As a result, it provides oxygenated blood to different organs at a much faster rate, improving their general function. This also relieves and rejuvenates stressed muscles in the body.
Removes toxins from the body
The oil can stimulate the body’s sweat glands, thereby increasing the production of sweat thereby removing toxins from the body. Sweat also helps to lower body temperature and regulate it.
Although Mustard oil has been in use for thousands of years, it has come under some scrutiny in recent times, thanks to a few unverified claims emerging from the western world.
Thankfully, Food Safety and Standards Authority India (FSSAI) has stepped in to assure consumers and give pure mustard oil its rightful place in the markets and homes of India.