Mustard seeds have been highly prized medicinal as well as culinary spice being in use since ancient times. The seeds are obtained from mustard plant belonging to brassica family which also includes cabbage, broccoli, Brussels sprouts etc. Scientific name: Brassica juncea.

Mustards are native of Asia Minor, but now cultivated as a main commercial crop in Canada, India, China, and temperate climates of European region.
Mustards are winter crops. The plant reaches about 4-5 feet in height and bears golden yellow coloured flowers. Its tiny, round seeds measuring about 1 mm in diameter are encased inside a fruit pod in a similar fashion like green pea pod.

In general, 3 main varieties of mustard are grown worldwide for use.

White mustard seeds (Brassica alba): The seeds are light straw yellow coloured and are slightly larger than the other two varieties. White seeds are mild pungent.

Black mustards ( Brassica nigra): The seeds are commonly seen in South Asia. The seeds are sharp and more pungent than other two varieties.

Brown mustards (Brassica juncea): The seeds are native to sub- Himalayan plains of Northern India.

Health benefits

Generally perceived as health benefiting spice, mustard seeds are indeed very rich in phyto-nutrients, minerals, vitamins and anti-oxidants.

The seeds are high in essential oils as well as plant sterols such as brassicasterol, campesterol , sitosterol, avenasterol and stigmasterol. They also contain sinigrin, myrosin, erucic, eicosenoic, oleic and palmitic acids.

Its seeds are high in calories; 100 g of seeds contain 508 calories. However they are good source of dietary fibre; recommended in cholesterol controlling and weight reduction programs.

Mustard greens are an excellent source of essential B-complex vitamins such as folates, niacin, thiamin, riboflavin, and 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.

100 g of mustards provide 4.733 mg of niacin (vitamin B-3).  Niacin is a part of nicotinamide co-enzymes, helps lower blood cholesterol and triglyceride levels.

Mustard seeds contain flavonoid antioxidants such as carotenes, zeaxanthin and lutein.  In addition, the seeds have small amount of vitamin anti-oxidants such as vitamin A, C and vitamin K.

The seeds are an excellent source of tocopherol-γ; contain about 19.82 mg per 100 g (about 132% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

Mustards are rich source of many 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 is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for the red blood cell formation and cellular metabolism.

Phenolic components and other valuable nutrients present in different parts of the mustard plant such as seeds, leaves, and oil collectively offer a magnitude of health benefits with a unique flavour. Efficacy of mustard plant for therapeutic usage has been discussed as below:

Cancer: Being a member of Brassica family, seeds of mustard plant contains generous amounts of healthy phytonutrients called glucosinolates which can prove valuable against various cancers such as bladder cancer, colon cancer and cervical cancer. Glucosinates break down to form isothiocyanates with the help of myrosinase enzymes present in mustard. Various studies have suggested regarding the anti-cancer effects of these components present in its seeds which inhibit the growth of cancer cells and even guards against the formation of such malignant cells. The chemo preventive properties of its seeds help in restoring the levels of glutathione and stimulate the induction of apoptosis without affecting the normal healthy cells.

Psoriasis: The tiny mustard seeds are effective against Psoriasis which is a chronic inflammatory autoimmune disorder.  Research studies have validated its effectiveness in curing the inflammation and lesions associated with Psoriasis. According to the study, treatment with its seeds also stimulates the activities of good enzymes such as superoxide dismutase, glutathione peroxidase and catalase which encourage protective and healing action in such diseases.   

Contact dermatitis: Mustard seeds offer therapeutic relief in contact dermatitis. Investigative research have suggested that consumption of its seeds helps in healing the symptoms associated with contact dermatitis such as healing of tissues and reduction in the ear swelling.

Cardiovascular health: Mustard oil is a hearty choice when it comes to choosing cooking oil. Studies conducted to assess the its effects on the patients suspected with acute myocardial infraction or heart attack in simpler terms have demonstrated positive results with respect to reduction in the rate of cardiac arrhythmia, reduction in the ventricular enlargement and the chest pain associated with the disorder. The cardio-protective properties of mustard oil possibly attributes to the presence of omegs-3 fatty acids among other healthful components.

Relief from respiratory disorders: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus problems. It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. In Ayurveda, its seeds are considered as the food with warmer tendency and are prized for its healing effects in calming vata and kapha. From many years, different home remedies have involved the usage of mustard seeds or oil for treating a range of sinus related ailments such as addition of ground mustard seeds in a foot soak assists in releasing the congestion caused in the respiratory organs, gargling with tea made of mustard seeds aids in soothing sore throat to name a few. The heating qualities of this plant penetrate deeply inside the tissues and cleanse the excess mucus build-up. These heating qualities of mustard also call for a cautionary advice with regard to the burning sensations which may happen to the exposed tissues which are not concealed in the enough mucus.

The seeds have also been found effective in curing chronic bronchitis. During an asthmatic attack, massaging a mix of mustard oil and small amount of camphor promotes easy breathing by breaking down phlegm. Plaster or poultice made of its seeds have been used since olden times for treating bronchitis and stimulate healthy circulation in the body.

Aches and pains: Poultice or plaster made from mustard seeds helps in curing pains and spasms as well. Mustard has rubefacient properties and hence when applied as plaster, exercises analgesic effects and provides relief in the paralysis of limbs, rheumatism and other muscular aches. Another important advice to note here is that mustard plaster has warmer effects and may cause sore blistering if applied directly on the naked skin. To avoid that, linen sheet should be used amidst the skin and the plaster. 

Poison repulsion: Mustard seeds possess protective emetic qualities which resists the effects of poison on the body. A decoction made with its seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.

Ringworm: Anti-bacterial properties of mustard seeds have been proven effective in curing the lesions caused by ringworm. Topical application of paste made of mustard seeds on a clean skin washed with warm water helps in soothing the symptoms associated with ringworms.

Skin and hair care: It serves as a wonderful beauty aid as well. Henna leaves boiled with mustard oil helps stimulate healthy hair growth. Its seeds roasted in sesame oil or coconut oil enriches the resultant and sieved oil and makes it an effective cure for acne and promotes clearer complexion.

Healing effect on nerves: As mentioned above, mustard plant has heat inspiring nature which may benefit some individuals suffering from nerve damage. It helps in stimulating the healing process by arousing the impulses and has an invigorating effect on the nerves.

Diabetes: Mustard leaf is excellent for diabetics. Studies have demonstrated the anti-oxidation activities of mustard plant which helps in neutralizing the effects of oxygen free molecules and protects against the damages caused by oxidative stress in diabetics. The study shows that administration of mustard oil helps in reducing the levels of glycosylated proteins and serum glucose.  It aids in reducing lipid peroxidation and stimulates glucose metabolism.

Cholesterol lowering ability: Leaves of mustard plant has the tremendous cholesterol lowering power. Studies have shown that cruciferous vegetables such as mustard greens have amazing ability to bind bile acids in the digestive tract which facilitate easy excretion of these acids from the body. The bile acids usually comprises of cholesterol, so ultimately the binding process helps in reducing the cholesterol levels of the body. Another noteworthy fact here is that steamed version of mustard green has better bile acid binding as compared to raw version. So steam them lightly, may be add a little roasted cumin, salt and pepper and enjoy. 

These greens are a nutritional powerhouse who is instrumental in reducing the development of blockages in the arteries and prevent disorder like atherosclerosis. Vitamin B6 content present in these greens prevents the platelets from clumping and moderates the risk of thrombosis.

Menopause: Mustard greens may prove valuable for women during menopausal phase. Magnesium along with calcium present in it encourages bone heath and prevents bone loss associated with menopause. It helps in recompensing the low magnesium content in bones and other magnesium deficiencies and may help reduce the risk of osteoporosis in menopausal women.

Aids in detoxification: Mustard greens may help support the detox system of the body attributing to the presence of powerful antioxidants and fibre content. Glucosinolates present in it helps in regulating the action of detoxification enzymes and help eliminate harmful toxins from the body.