The Fourth Plate

By Ajay Khullar

Today, people are more health conscious and one of the primary considerations for them if the cooking oil they use is healthy.

Take mustard oil for example? While people are discovering the benefits of Indian mustard oil, which has been used since time immemorial, the questions are still alive in their minds. Is mustard oil healthy? Should I go for olive oil or any other alternative. 

With hundreds of experts offering counsel on social media channels, it is important that we take a step back and address the question with clear, scientific evidence. 

It is time for people to realise that not everything they read or see on social media is foolproof and very often people create ‘content’ for their own selfish interests. 

As a trained agriculturist and a pharma entrepreneur, over the years, I have been actively involved in the edible oil industry. 

From emperical evidence, I have realised that mustard oil, extracted from the mustard seeds (Brassica species), is one of the healthiest alternatives when it comes to cooking oil. That is the reason why it has been part of traditional Ayurvedic medicine. 

It is estimated that the global mustard oil market  will grow at 3.23% annually to $26.26 billion by 2033. This growth is powered by the fundamental understanding by millions of people about its health benefits. 

But is mustard oil healthier than olive oil?

The scenario, of course, is different in western markets, who have largely been using olive oil. That is not surprising: But today with globalisation and open supply chains, it is easy for other global markets to tap into the advantage offered by mustard oil, as it is rich in monosaturated fats, omega-3 fatty acides and antioxidants – all of which are good for the heart. 

From medical research, it has been proved that mustard oil has about 60% monounsaturated fats and 21% polyunsaturated fats, making it very good for the heart. 

For example, it has Alpha-Linolenic Acid, a omega-3 fatty acid, which helps reduce inflammation and supports cardiovascular functions. 

Mustard and olive oil both have oleic acid, a monosaturated fat, which improves blood vessel function. While not conclusively proven – as is the case with any edible oil – populations with high mustard oil consumption are found to have lower rates of cardiovascular diseases. 

What are some additional benefits of mustard oil? 

For one, Allyl isothiocyanate, the compound responsible for mustard oil’s aroma, has anti-inflammatory effects. The oil also drives digestive enzyme production, and being rich in selenium and magnesium, it improves the immune system. The Vitamin E content and essential fatty acids nourish skin and hair: A testament to this is the mustard oil baths our forefathers have religiously followed. It is also believed that by boosting metabolism, mustard oil can support weight management. 

It is recommended to use mustard oil for cooking, salad dressings, and traditional preparations

As more research validates what traditional Ayurveda has long known, mustard oil is set to become a mainstream choice for health-conscious consumers worldwide.