Around 12% of mustard oil is made up of saturated fat, 21% of it is made up of polyunsaturated fats, 60% of it is made up of monounsaturated fatty acids (MUFA), including 42% of erucic acid and 12% of oleic acid, 6% of omega-3 alpha-linolenic acid (ALA), and 15% of it is made up of omega-6 linoleic acid (LA).
The reason mustard oil is healthier and more popular than many other oils on the market is because it has an optimum omega-3 to omega-6 fatty acid ratio and a low level of saturated fats.
Even though mustard oil is reddish-brown or amber in colour, it stands out for its strong scent and sharp flavour. The presence of allyl isothiocyanate is responsible for the strong flavour of mustard oil. This fatty vegetable oil can be made by pressing mustard seeds.

1. Cardioprotective Effects

Mustard oil is a nutritious edible oil because it has a favorable LA: ALA ratio, is high in MUFA and PUFA, notably alpha-linolenic acid, and is low in saturated fatty acids (SFA) (6:5). When mustard oil was used by Myocardial Infarct (MI) patients, arrhythmias, heart failure, and angina were decreased. As a result, mustard oil is a beneficial option for people with cardiovascular diseases.

2. Reduces Cough, Colds

Mustard oil has been used for centuries to treat allergies, asthma, coughing, and other respiratory conditions. Mustard oil steam inhalation leads to relieve respiratory congestion. Additionally, massaging our feet and chest with a mixture formed by heating mustard oil, a few garlic cloves, and a teaspoon of ajwain offers relief from a cold and a cough. Patients with sinusitis may also get benefits from mustard oil.

3. Anti-bacterial, Anti-fungal & Anti-carcinogenic Properties

The antibacterial, fungicidal, and cancer-preventive properties of glucosinolate, which is present in mustard oil, are beneficial for human health. Thus, it shields us from gastrointestinal and colorectal malignancies. Food is safe from fungus development and infection by the antifungal substance allyl isothiocyanate.

4. Strengthens Red Blood Cells

All the fats needed by our body to carry out various biological processes as parts of plasma, cell lipids, and cell membranes come primarily from mustard oil. Red blood cell membrane structure is improved and cholesterol is reduced with mustard oil (RBC).

5. Acts as a Stimulant

Our sweat glands are known to be stimulated by mustard oil, a natural stimulant, which enhances blood circulation throughout the body. Additionally, it aids in lowering body temperature and toxin removal. Increased blood circulation throughout the body helps to relax and revitalize tense, overworked muscles.

6. Relief from Joint Pain & Arthritis

Regular mustard oil massages are effective at easing sore muscles and joints. Due to the presence of Omega-3 fatty acids in mustard oil, which assist to reduce stiffness and discomfort associated with arthritis, people who have arthritis also feel relief and comfort after receiving a massage using mustard oil.

7. Immunity Booster

Based on what our bodies need, mustard oil in Indian food is composed differently. This oil has a low saturated fat content of 7% and a high monounsaturated fatty acid content of 3.6–32.2%. A sizable proportion of linoleic (18:2) and linolenic acids are also present (18:3).

8. Reduces Diabetic Hazards

The level of vitamin E in the alpha-tocopherol found in mustard oil in Indian food helps to reduce the risks associated with diabetes.

9. Boosts Appetite

People who are underweight can drink mustard oil, which is quite beneficial. By pounding your stomach and facilitating the flow of gastric fluids and bile, which cause the feeling of hunger, it makes you want to eat more.

10. May inhibit the development of cancer cells

According to research, mustard oil may also aid in reducing the growth and metastasis of specific cancer cells in your body. Insulin resistance and excessive fat oxidation are mostly brought on by trans fat. Thus, mustard oil’s lack of trans fat contributes to the maintenance of insulin levels, which in turn control our blood sugar levels.

Read more: Benefits of Mustard oil in Indian food