What Is Mustard Oil? Benefits, Uses, Types & Safety Explained
Mustard oil is a golden-yellow, pungent, and powerful oil derived from mustard seeds—used for thousands of years across Asia for cooking, medicine, hair care, skincare, and even massage therapy. Known for its high smoke point, monounsaturated fats, and a compound called allyl isothiocyanate, mustard oil delivers strong flavor, therapeutic value, and cultural richness.
In this comprehensive guide, we’ll answer:
Let’s explore the goodness of mustard oil and why it deserves a spot in your kitchen and self-care routine.
1. Origins and History of Mustard Oil
Mustard plants (Brassica spp.) have been cultivated for over 5,000 years. Ancient texts from India, Egypt, and Greece reference mustard as both a spice and a remedy. The history of mustard oil is deeply rooted in traditional systems like Ayurveda where it is regarded as warming and detoxifying, often prescribed for arthritis, skin ailments, and digestion. Mustard oil has been traditionally used as an Ayurvedic detoxifier and massage oil, reflecting its deep roots in natural health practices. Historically, mustard oil was widely used across regions such as India, Pakistan, Bangladesh, and even Rome, highlighting its broad geographic relevance over time. The cultural relevance of mustard oil is high, as it plays an essential role in rituals, cooking, and medicine, making it a significant part of daily and ceremonial life in many cultures.
2. How Mustard Oil is Made
Mustard oil is made by extracting oil from mustard seeds using different methods, resulting in three types of Mustard Oil: Cold-Pressed (Kachi Ghani) Mustard Oil for natural flavor, Mustard Essential Oil via steam distillation for external use, and Refined Mustard Seed Oil through processing for cooking. Each type reflects the long history of mustard oil.
a. Cold-Pressed (Kachi Ghani) Mustard Oil
- Made by crushing seeds at low temperatures
- Retains flavor, aroma, nutrients
- Ideal for edible and medicinal use
b. Mustard Essential Oil
- Produced via steam distillation
- Highly concentrated; labeled “for external use only”
- Often used in aromatherapy or massage
c. Refined Mustard Seed Oil
- Industrially processed
- Milder in taste
- Nutrient-stripped but safer for Western standards
Want to know how to make mustard oil from seeds? You can cold-press mustard seeds at home using a mechanical oil expeller to get pure mustard oil without additives.
3. Chemical and Nutritional Profile
chemical profile of mustard oil is valued for its unique compounds like allyl isothiocyanate nutritional profile of mustard oil nutritional profile of mustard oil highlights healthy fats, antioxidants, and vitamins, making it beneficial for heart health and overall wellness.
Key Compounds in Mustard Oil
- Allyl isothiocyanate: Gives pungency and antimicrobial properties
- Erucic acid: A monounsaturated fatty acid — controversial at high levels
- Oleic acid: Heart-healthy MUFA
- Vitamin E: Antioxidant for skin and cell health
- Omega-3 ALA: Supports brain, skin, and cardiovascular health
| Mustard Oil Nutrition (per 100ml) | |
| Nutrient | Value |
| Calories | 884 kcal |
| Saturated Fats | ~12% |
| Monosaturated Fats | ~60% |
| Polyunsaturated fats | ~21% |
| Euric Acids | 42-50% (cold-pressed types) |
| Vitamin E | 8–10 mg |
Mustard oil is rich in monounsaturated fat, making it healthier than many refined cooking oils.
4. Health Benefits of Mustard Oil
Mustard oil is rich in healthy fats, antioxidants, and essential nutrients, contributing to several health benifits of mustard oil, such as improved heart health, better skin and hair, and anti-inflammatory effects. Its unique composition supports both internal and external wellness.
a. Heart Health
- The high MUFA content helps lower bad cholesterol (LDL)
- Erucic acid is a concern in large doses, but research suggests moderate consumption is safe
b. Anti-Inflammatory & Antibacterial
- Allyl isothiocyanate fights fungal infections and inflammation
- Used in traditional medicine for wounds and cold relief
c. Boosts Digestion
- Stimulates bile production
- Acts as a natural laxative
d. Joint & Muscle Relief
- Widely used as massage oil in South Asia
- Combined with garlic or camphor for pain relief
5. Mustard Oil for Hair: Science + Tradition
Mustard oil is commonly used in traditional hair care routines, as its rich nutrients and antibacterial properties make mustard oil for hair an effective remedy for promoting growth, reducing dandruff, and strengthening roots naturally.
Benefits of Oiling Hair with Mustard Oil:
- Deeply nourishes scalp
- Stimulates follicles, boosts hair growth
- Prevents dandruff and dryness
- Fights scalp infections
The benefits of mustard oil for hair are enhanced when massaged regularly and left overnight.
Tips:
- Warm the oil slightly before use
- Use organic mustard seed oil or cold-pressed mustard oil
- Combine with fenugreek or curry leaves for better results
6. Mustard Oil for Skin
Mustard oil for skin is widely valued in natural skincare due to its rich content of vitamin E, antioxidants, and essential fatty acids. It helps moisturize dry skin, reduce inflammation, and improve overall skin tone, making it a popular choice in traditional and modern beauty routines.
Moisturizes deeply
- Rich in vitamin E
- Improves elasticity
- Used to treat minor wounds and fungal infections
Many Indian households use mustard seed oil for skin in winter to combat dryness and improve tone.
7. Culinary Uses of Mustard Oil
Mustard oil is valued for its sharp flavor and ability to enhance vegetarian and meat dishes.
Culinary uses of mustard oil are popular in South Asian cuisine and widely in
Pakistani,Indian,
Nepali, and Bangladeshi cuisines, where its bold flavor enhances dishes like curries, pickles, and
stir-fries.
It’s often used for sautéing, deep frying, and even as a raw drizzle in salads and chutneys, adding both
taste and health benefits.
Common Dishes:
- Bengali fish curry
- Punjabi sarson da saag
- Pickles (achar)
- Stir-fries and sautéing
Wondering is mustard oil good for cooking? Absolutely, if you're using edible cold-pressed mustard oil.
Smoke Point:
- Smoke point of mustard oil: ~250°C
- Suitable for frying, roasting, tempering
8. Beauty, Wellness & Massage Uses
Mustard oil is widely used beyond cooking, especially in traditional beauty, wellness & massage uses. Its warming properties and rich nutrient profile make it ideal for body massages, promoting blood circulation, relieving muscle pain, and nourishing the skin and hair naturally.
- Used in baby massage, joint therapy, and postpartum care
- Combined with turmeric for face masks
- Fights fungal infections in feet and nails
DIY Mustard Oil Remedies:
| Purpose | Method |
| Hair growth | Massage warm oil into scalp weekly |
| Lip balm | Mix with beeswax |
| Pain reliefe | Blend with garlic & apply warm |
Myths and Facts
| Claim | Reality |
| Mustard oil causes heart disease | False when cosume moderately |
| Mustard oil is banned worldwide | Only in some places like the United States for edible use |
| Erucic acid is always harmful | Not a tradaditional consumption level |
| It's not suitable for skincare | In fact, it's used for massage, skin glow, and rash prevention |
10. Why Is Mustard Oil Banned in the US?
The Food and Drug Administration (FDA) restricts edible mustard oil due to high
erucic acid content,
citing potential cardiac concerns. However, evidence remains inconclusive at normal dietary levels.
In the United States,only mustard essential oil labeled for external use only is permitted.
11. Regulatory Status Around the World
| Regions | Status |
| EU | Permitted with erucic acid caps |
| USA | External use only |
| Canada | Regulated; edible use discouraged |
| India | Approved for edible use |
| Pakistan | Approved for edible use |
New breeding methods have led to low-erucic mustard varieties, opening doors for future approvals.
12. How to Buy and Store Mustard Oil
To enjoy its full benefits, it's important to buy mustard oil from a trusted source to ensure purity and quality. Once purchased, always store mustard oil in a cool, dark place to preserve its nutritional value and extend shelf life.
Buying Tips:
- Choose cold pressed or Kachi Ghani mustard oil for maximum benefits
- Look for “edible grade” if using for cooking
- Prefer organic mustard oil to avoid pesticides
Storage Tips:
- Keep in a dark glass bottle
- Store away from sunlight
- Use within 6–9 months of opening
13. Mustard Oil vs Other Oils
| Features | Mustard Oil | Olive Oil | Coconut Oil |
| Smoke point | 250°C | 190°C | 177°C |
| MUFA content | High | Very high | Low |
| Cooking flavor | Strong, pungent | Mild | Sweet |
| Skin use | Excelent | Excelent | Excelent |
| Hair use | Very benificial | Light use | Very benificial |
14. Research & Innovations
- Journal of Food Science confirms mustard oil’s antimicrobial effects
- Pakistani Council of Medical Research suggests moderate consumption is safe
- Ongoing studies on low-erucic acid hybrid seeds
15. Final Thoughts: Is Mustard Oil Good for You?
- If used responsibly and sourced well, mustard oil is:
- A potent natural remedy
- A superior cooking oil for high-heat recipes
- A powerful hair and skin nourisher
With a rich cultural legacy and expanding body of research, mustard oil continues to thrive as a versatile and valuable oil.
FAQs
1. What is mustard oil and how is it made?
Mustard oil is a pungent, golden-yellow oil extracted from mustard seeds. It's made through cold-pressing (Kachi Ghani), steam distillation for essential oil, or refining for a milder version.
2. What are the benefits of mustard oil for health, cooking, hair, and skin?
Mustard oil improves heart health, aids digestion, relieves joint pain, promotes hair growth, prevents dandruff, and deeply moisturizes the skin due to its anti-inflammatory and antioxidant properties.
3. Is mustard oil good or bad for your health?
When used in moderation, especially the cold-pressed variety, mustard oil is healthy. It contains heart-friendly fats, vitamin E, and antimicrobial compounds. High doses of erucic acid can be risky but are not harmful in traditional diets.
4. Why is mustard oil banned in the United States?
Mustard oil is banned for edible use in the U.S. because of its high erucic acid content, which is linked to cardiac concerns. However, it's allowed for external use like massage and skincare.
5. Which type of mustard oil is best for cooking and health?
Cold-pressed or Kachi Ghani mustard oil is best for cooking and health benefits. It retains nutrients, flavor, and is rich in monounsaturated fats and antioxidants.
6. How do you use mustard oil for hair?
Massage slightly warmed mustard oil into the scalp, leave it overnight, and wash with a mild shampoo. It nourishes the roots, stimulates hair growth, and treats dandruff.
7. Can mustard oil be used for skin care?
Yes, mustard oil is great for skin. It moisturizes, improves elasticity, helps heal minor wounds, and is often used in winter to treat dryness and fungal infections.
8. Is mustard oil safe for babies and massages?
Yes, in many South Asian cultures, mustard oil is traditionally used for baby massage to strengthen bones and improve blood circulation. Always do a patch test first.
9. How do you store mustard oil to keep it fresh?
Store mustard oil in a dark glass bottle, away from sunlight, and use it within 6 to 9 months of opening for best quality.
10. What is the difference between mustard oil and other oils?
Mustard oil has a higher smoke point than olive or coconut oil, a stronger flavor, and contains allyl isothiocyanate and erucic acid. It's excellent for both cooking and topical use.
11. How can I make mustard oil at home?
You can make mustard oil at home by cold-pressing mustard seeds using a mechanical expeller or grinder. This gives you pure, additive-free oil.
12. Is mustard oil anti-inflammatory?
Yes, mustard oil contains allyl isothiocyanate, which has strong anti-inflammatory and antibacterial properties. It's used for massage and in remedies for joint pain and colds.