Benefits of Mustard Seeds

Mustard seeds have been highly prized culinary oil-seeds being in use since earlier times. The seeds are fruit pods obtained from the mustard plant, in the Brassica family. Some of the close members of mustards in this family include cabbage, broccoli, brussels-sprouts, etc. Scientific name is Brassica juncea.
In general, three main varieties of mustard are grown worldwide for use.

• White mustard seeds: The seeds are light straw-yellow colored and are slightly larger than the other two varieties. White seeds exhibit mild pungency.
• Black mustards: The seeds commonly grow in South Asia. They are sharp and more pungent than the other two varieties.
• Brown mustards: The seeds are native to sub-Himalayan plains of Northern India.

Health Benefits

 The health benefits of  Mustard seeds includes the following,

• Generally perceived as health benefiting spice, mustard seeds are indeed very rich in phytonutrients, minerals, vitamins, and anti-oxidants.
• Being one of the chief oil seeds, mustards are indeed very high in calories; 100 g of seeds provide 508 calories. Nonetheless, the seeds are made of quality proteins, essential oils, vitamins, minerals, and dietary fiber.
• The seeds are high in essential oils as well as plant sterols. Some of the important sterols include such as brassicasterol, campesterol, sitosterol, avenasterol, and stigmasterol. Some of the glucosinolate and fatty acids in the seeds are sinigrin, myrosin, erucic, eicosanoic, oleic, and palmitic acids.
• Mustard seeds are an excellent source of essential B-complex vitamins such as folates, niacin, thiamin, riboflavin, pyridoxine (vitaminB-6), pantothenic acid. These vitamins are essential in the sense that body requires them from external sources to replenish. These B-complex groups of vitamins help in enzyme synthesis, nervous system function and regulating body metabolism.
• Mustard seeds contain flavonoid and carotenoid antioxidants such as carotenes, zeaxanthin, and lutein. In addition, the seeds compose a small amount of vitamin antioxidants such as vitamin-A, C, and vitamin-K.
• The seeds are an excellent source of vitamin-E.Vitamin-E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucosa and skin by protecting it from harmful oxygen-free radicals.
• Mustards are rich source of health benefiting minerals. Calcium, manganese, copper, iron, selenium and zinc are some of the minerals especially concentrated in these seeds. Calcium helps build bone and teeth. Manganese used by the body as a cofactor for the antioxidant enzyme superoxide dismutase. Copper required in the production of red blood cells. Iron is essential for the red blood cell formation and cellular metabolism.
• Mustards are used extensively in Indian, Pakistani, Bangladesh, Mediterranean and German cooking. Whole seeds, ground or powdered form, prepared pastes, sauces and oil are all used in the kitchen.
• The aroma and pungent flavor of mustards come from the essential oil, sinalbin. This compound releases isothiocyanate chemicals upon enzymatic reaction mediated by myrosinase enzyme.
• Mustard paste is used in salad dressings, sandwiches, and hot dogs, and mayonnaise.
• American yellow mustard is prepared with white seeds, vinegar, spices, turmeric, and sugar.
• Mustard oil is one of popular cooking oils used in many North Indian and Pakistani recipes.