Mustard Seeds:18 Benefits, Nutrition, Side Effects & How to Eat

Have you ever wondered about those tiny yellow, brown, or black seeds that add a distinctive punch to your favorite condiments and dishes? Mustard seeds may be small in size, but they pack an impressive nutritional punch.

In this article, we’ll explore everything you need to know about mustard seeds—their nutritional composition, evidence-backed health benefits, and potential side effects. Additionally, we will discuss the most effective ways to incorporate them into your daily diet for optimal benefits.

What are Mustard Seeds?

Mustard seeds come from various species of the mustard plant, which belongs to the Brassicaceae family—the same family that includes nutritional powerhouses like broccoli, kale, and cabbage.

Physically, mustard seeds are small, round seeds measuring about 1-2mm in diameter. Their distinctive pungent flavor comes from glucosinolates—compounds that are activated when the seeds are crushed and mixed with liquid, creating the familiar hot, sharp taste of prepared mustard.

The three main varieties of mustard seeds are:

Yellow/White Mustard Seeds (Sinapis alba): These are the mildest in flavor and the largest in size. They’re commonly used in American yellow mustard and are pale yellow to beige in color.

Brown Mustard Seeds (Brassica juncea): Medium in pungency and smaller than yellow seeds, brown mustard seeds are used in European and Chinese mustards. They offer a stronger, more complex flavor.

Black Mustard Seeds (Brassica nigra): The smallest and most pungent variety, black mustard seeds are highly prized in Indian cuisine for tempering curries and providing intense heat and flavor.

Historically, mustard seeds have been used since ancient times. Records show their use in ancient Egypt, Greece, and Rome, not only as a condiment but also for medicinal purposes. In Ayurvedic medicine, mustard seeds have been used for centuries to treat various ailments.

Today, mustard seeds are cultivated worldwide, with major production in Canada, Nepal, Ukraine, Russia, and the United States.

Nutrition Facts of Mustard Seeds

Here’s the nutritional content in 100 grams of mustard seeds:

Mustard seeds also contain several bioactive compounds that contribute to their therapeutic properties:

• Glucosinolates: Sulfur-containing compounds that give mustard its pungent flavor and have numerous health benefits, including potential anti-cancer properties
• Myrosinase: An enzyme that converts glucosinolates into active compounds when the seeds are crushed
• Isothiocyanates: Formed when glucosinolates interact with myrosinase, these compounds have strong antimicrobial and anti-inflammatory effects
• Sinigrin: A specific glucosinolate that contributes to mustard’s distinctive flavor and has been studied for potential anti-cancer effects
• Omega-3 fatty acids: Present in significant amounts, especially in black mustard seeds
• Antioxidant compounds: Including flavonoids, phenolic compounds, and carotenoids

18 Proven Health Benefits of Mustard Seeds

1. Supports Digestive Health

Mustard seeds have long been valued for their digestive benefits. The seeds stimulate the secretion of gastric juices and bile, which helps improve digestion and nutrient absorption.

The fiber content in mustard seeds (about 12.2g per 100g) promotes bowel regularity and helps prevent constipation. Additionally, compounds in mustard seeds have protective effects on the gastric lining. This can help reduce the risk of ulcers.

For those with sluggish digestion, mustard seeds can help stimulate the digestive process and alleviate symptoms like bloating and indigestion.

2. Anti-Inflammatory Properties

Chronic inflammation is at the root of many modern diseases, from arthritis to heart disease and cancer. Mustard seeds contain several compounds with significant anti-inflammatory properties.

The isothiocyanates formed when mustard seeds are crushed help inhibit inflammatory enzymes and reduce the production of pro-inflammatory cytokines. Research found that mustard seed extract significantly reduced inflammatory markers in experimental models.

These anti-inflammatory effects make mustard seeds particularly valuable for conditions like arthritis, inflammatory bowel disease.

3. Respiratory Relief

Mustard seeds have expectorant properties that make them valuable for treating various respiratory conditions. The compounds in mustard stimulate the mucous membranes of the respiratory tract, helping to clear congestion and make breathing easier.

For centuries, mustard plasters (poultices made with mustard powder) have been used to relieve chest congestion, bronchitis, and persistent coughs. The warming effect increases circulation to the area. The bioactive compounds help loosen phlegm.

Plus, Modern research has shown that compounds in mustard seeds can help dilate bronchial tubes. This potentially benefits those with asthma or other respiratory conditions.

4. Antimicrobial Activity

In an age of increasing antibiotic resistance, mustard seeds’ natural antimicrobial properties are more valuable than ever. The isothiocyanates in mustard have been shown to have powerful antibacterial, antifungal, and antiviral effects.

Research has demonstrated that mustard extract effectively fights multiple pathogenic bacteria, including E. coli, Staphylococcus aureus, and Bacillus subtilis.

These properties make mustard seeds useful for treating various infections, from common colds to skin infections. In many households, a paste of mustard seeds is still used as a natural remedy for skin infections and fungal issues.

5. Cancer Prevention Potential

One of the most exciting areas of mustard seed research involves its potential anti-cancer properties. The glucosinolates in mustard seeds break down into isothiocyanates, which have demonstrated anti-cancer effects in multiple laboratory studies.

These compounds appear to work through several mechanisms, including:

• Inhibiting the development of cancer cells
• Inducing apoptosis (programmed cell death) in existing cancer cells
• Preventing the spread of cancer cells
• Protecting DNA from damage

Research found that isothiocyanates from mustard may be particularly effective against lung, colorectal, and prostate cancers.

6. Heart Health Support

Your cardiovascular system may benefit significantly from including mustard seeds in your diet. Several components in mustard seeds contribute to heart health:

• The omega-3 fatty acids help reduce inflammation and improve cholesterol levels
• Selenium protects against oxidative damage to the heart
• Magnesium helps regulate blood pressure and heart rhythm
• The fiber content helps lower cholesterol levels

Studies have shown that regular consumption of mustard seeds may help reduce total cholesterol and LDL (bad) cholesterol levels while increasing HDL (good) cholesterol. The seeds’ ability to improve circulation and reduce inflammation further contributes to cardiovascular health.

7. Blood Pressure Regulation

Maintaining healthy blood pressure is crucial for preventing heart disease and stroke. Mustard seeds contain several compounds that may help regulate blood pressure:

• High potassium content (738mg per 100g) helps balance sodium effects and relax blood vessel walls
• Calcium (266mg per 100g) plays a role in proper blood vessel function
• Magnesium (370mg per 100g) helps blood vessels relax and improves blood flow

Research has shown that mustard seed extract can have significant hypotensive (blood pressure-lowering) effects.

8. Supports Bone Health

The impressive mineral content of mustard seeds makes them valuable for maintaining strong, healthy bones. Calcium, magnesium, phosphorus, and selenium all play important roles in bone formation and maintenance.

Calcium (266mg per 100g) is a primary component of bone tissue, while magnesium (370mg per 100g) is essential for calcium absorption and utilization. Phosphorus (828mg per 100g) combines with calcium to form the structural component of bones.

These minerals, along with other nutrients in mustard seeds, may help reduce the risk of osteoporosis and improve overall bone density.

9. Skin Health Enhancement

The nutritional profile of mustard seeds makes them beneficial for skin health both when consumed and when applied topically. The high levels of vitamin E, omega-3 fatty acids, and antioxidants help protect skin cells from oxidative damage and premature aging.

When applied externally, mustard seed paste or oil can help treat various skin conditions due to its antimicrobial and anti-inflammatory properties. Traditionally, mustard has been used to treat acne, eczema, psoriasis, and fungal infections of the skin.

The sulfur compounds in mustard seeds also support the production of collagen and elastin. Regular consumption of mustard seeds may help maintain a healthy, youthful complexion from the inside out.

10. Promotes Hair Health

The nutrient-rich profile of mustard seeds can contribute to healthier hair. The high protein content (26.1g per 100g) provides the building blocks for strong hair. Vitamins like beta-carotene, folate, and vitamin E nourish hair follicles.

Mustard oil, extracted from the seeds, has been used for centuries in Ayurvedic practices to stimulate hair growth and address various scalp conditions.

When massaged into the scalp, it helps improve blood circulation, which may enhance nutrient delivery to hair follicles. Plus, the antimicrobial properties of mustard seeds also make them effective against dandruff and other fungal scalp conditions.

11. Weight Management Support

For those on a weight loss journey, mustard seeds could be a valuable ally. They boost metabolism due to their thermogenic properties, potentially increasing calorie burning.

The high fiber content (12.2g per 100g) promotes feelings of fullness, potentially reducing overall caloric intake. Studies have found that including spices like mustard in meals can increase metabolic rate for several hours after eating.

Additionally, mustard seeds contain compounds that may help improve insulin sensitivity and regulate blood sugar levels, which is important for maintaining a healthy weight.

12. Blood Sugar Regulation

Maintaining stable blood sugar levels is crucial for overall health, especially for those with diabetes or at risk of developing the condition. Evidence suggests that mustard seeds may help regulate blood glucose levels.

Research has demonstrated that mustard seed extract exhibits significant anti-diabetic properties, improving insulin sensitivity and glucose metabolism. A study found that regular consumption of mustard seeds was associated with improved glycemic control in participants with type 2 diabetes. The fiber content also slows the absorption of sugars.

13. Immune System Enhancement

With its rich content of nutrients and bioactive compounds, mustard seeds help strengthen the immune system in several ways:

• Vitamin C (7.1mg per 100g) supports immune cell function
• Selenium (208μg per 100g) is crucial for proper immune response
• Zinc (6.1mg per 100g) plays a vital role in immune cell development
• Isothiocyanates have antimicrobial effects that help the body fight infections

These compounds work together to enhance both innate and adaptive immune responses.

14. Migraine Relief

Mustard seeds contain compounds that may help alleviate migraine headaches. The magnesium content (370mg per 100g) is particularly relevant, as magnesium deficiency is linked to increased migraine frequency and severity.

The seeds also stimulate circulation and have mild analgesic properties that can help during a migraine attack. Some traditional remedies recommend applying a mustard seed paste to the forehead for migraine relief.

15. Detoxification Support

The compounds in mustard seeds support the body’s natural detoxification processes, particularly liver function. The liver is responsible for filtering toxins from the blood, and certain nutrients in mustard seeds help optimize this vital process.

Glucosinolates in mustard seeds help activate phase II detoxification enzymes in the liver, which are responsible for neutralizing and eliminating potentially harmful compounds. Additionally, the fiber in mustard seeds helps bind to toxins in the digestive tract, preventing their reabsorption.

16. Women’s Health Support

Several components in mustard seeds make them particularly beneficial for women’s health concerns. The magnesium content helps alleviate premenstrual syndrome (PMS) symptoms. The iron content (9.2mg per 100g) also supports healthy blood production.

Traditionally, mustard seeds have been used to relieve menstrual cramps due to their mild analgesic and antispasmodic properties. The warming effect of mustard can increase circulation to the pelvic area, potentially reducing cramping and discomfort.

Plus, the calcium content is also beneficial for bone health—a particular concern for women as they age and estrogen levels decline.

17. Anti-Aging Benefits

The impressive antioxidant profile of mustard seeds makes them valuable allies in the fight against aging. Vitamins E and C, selenium, and various phytochemicals help neutralize free radicals that contribute to cellular aging.

These antioxidants help protect cells throughout the body from oxidative damage, potentially slowing various aspects of the aging process. The seeds’ ability to reduce inflammation further contributes to their anti-aging effects, as chronic inflammation accelerates tissue deterioration.

Beyond their internal benefits, mustard seed oil has been used traditionally in some cultures as a massage oil that can maintain skin elasticity and reduce the appearance of wrinkles.

18. Mental Health Support

Emerging research suggests that mustard seeds may have benefits for brain health and mental well-being. The omega-3 fatty acids found in mustard seeds are essential for proper brain function. It can help reduce rates of depression and anxiety.

The high selenium content (208μg per 100g) is also noteworthy, as selenium deficiency has been associated with increased risk of depression, anxiety, and cognitive decline. Magnesium, abundant in mustard seeds, plays a crucial role in neurotransmitter function.

Potential Side Effects of Mustard Seeds

While mustard seeds offer numerous health benefits, they may cause side effects in some individuals, especially when consumed in large amounts:

1. Digestive Discomfort

Though generally beneficial for digestion, excessive consumption of mustard seeds can cause digestive upset, including:

• Abdominal pain
• Diarrhea
• Nausea
• Heartburn

The pungent compounds that stimulate digestion can irritate the digestive tract if consumed in large quantities. You’d better start with small amounts and increase gradually to allow your system to adjust.

2. Skin Irritation

When applied topically, mustard can cause skin irritation, redness, or even blistering in sensitive individuals. This is particularly true for mustard plasters or poultices left on the skin too long.

3. Allergic Reactions

As a member of the Brassicaceae family, mustard can trigger allergic reactions in sensitive individuals. Mustard allergy is recognized as one of the major food allergens in some countries, particularly in Europe. Symptoms of mustard allergy can range from mild (skin rashes, itching) to severe (difficulty breathing, anaphylaxis).

4. Medication Interactions

Mustard seeds may interact with certain medications:

• Blood-thinning medications: The omega-3 fatty acids and other compounds in mustard seeds may enhance the effects of anticoagulant drugs, potentially increasing bleeding risk.
• Thyroid medications: Goitrogens in mustard seeds could potentially interfere with thyroid medication absorption.
• Diabetes medications: Mustard’s blood sugar-lowering effects may enhance the action of diabetes drugs, potentially leading to hypoglycemia.

5. Pregnancy Considerations

Therapeutic doses of mustard seeds should be avoided during pregnancy. The stimulating effects may potentially affect the uterus, though culinary amounts are generally considered safe.

Pregnant women should consult with their healthcare provider before using mustard medicinally or in large amounts.

6. Kidney Considerations

While generally beneficial, the high mineral content of mustard seeds means that very large amounts could potentially affect kidney function, particularly in those with existing kidney disorders.

How to Incorporate Mustard Seeds Into Your Diet?

Here’s how to incorporate mustard seeds into your diet:

Tempering Dishes:

Add whole or crushed mustard seeds to hot oil or ghee at the beginning of cooking to infuse dishes with their nutty, pungent flavor. This is a common technique in Indian and South Asian cuisines.

Condiments and Chutneys:

Make a tangy mustard seed chutney by blending the seeds with other spices, herbs, vinegar, and/or yogurt.
Use mustard seeds to add texture and flavor to pickles, relishes, and dips.

Spice Mixes:

Incorporate mustard seeds into homemade spice blends and rubs for meats, vegetables, and lentil dishes.
Mix them with cumin, coriander, and other warm spices for a flavorful seasoning.

Baked Goods:

Add a teaspoon or two of mustard seeds to breads, biscuits, or crackers for a savory, nutty note.
Sprinkle them on top of baked goods like rolls or focaccia.

Salad Dressings and Marinades:

Whisk mustard seeds into vinaigrettes, yogurt-based dressings, or citrus-based marinades.
The seeds will add crunch and complexity to your salads and protein dishes.

Roasted Vegetables:

Toss whole or crushed mustard seeds with root vegetables, Brussels sprouts, or cauliflower before roasting.
The seeds will toast and become fragrant, enhancing the overall dish.

Garnishes:

Sprinkle whole or lightly crushed mustard seeds on top of curries, stews, dals, or grain dishes for a textural contrast.

How Much Mustard Should You Consume Per Day?

The appropriate amount of mustard depends on individual factors and purpose:

1. For General Health Maintenance

• Seeds: 1/4 to 1 teaspoon (1-5 grams) daily
• Mustard Powder: 1/4 to 1/2 teaspoon daily
• Prepared Mustard Condiment: 1-2 teaspoons daily

2. For Specific Health Concerns

• Digestive Issues: 1/2 teaspoon of seeds after meals, or 1 teaspoon of prepared mustard
• Respiratory Problems: Mustard tea once daily, or external applications as needed
• Circulatory Support: 1/2 teaspoon seeds twice daily

3. Upper Limit

Consuming more than 2 teaspoons of mustard seeds daily may lead to side effects in some individuals. Always start with smaller amounts and increase gradually.

How to Store Mustard Seeds?

• Use an airtight container: Store the mustard seeds in an airtight glass or metal container to protect them from air, moisture, and pests.
• Keep in a cool, dark place: The ideal storage location is a cool, dark, and dry place, such as a pantry or spice cabinet, away from direct sunlight and heat sources.
• Avoid humidity: High humidity can cause the seeds to become damp and potentially moldy.
• Refrigeration option: In very humid climates, storing mustard seeds in the refrigerator can extend their shelf life.

FAQs

1. What’s the difference between yellow, brown, and black mustard seeds?

Yellow mustard seeds (Sinapis alba) are the mildest in flavor and largest in size, commonly used in American yellow mustard. Brown mustard seeds (Brassica juncea) are medium in pungency and smaller, and are used in European and Chinese mustards.

Black mustard seeds (Brassica nigra) are the smallest and most pungent variety, highly prized in Indian cuisine for their intense heat and flavor.

2. Are mustard seeds safe for children?

In culinary amounts, mustard seeds are generally safe for children over age 3. Medicinal preparations should be used with caution and preferably under a healthcare provider’s guidance. For children, dosages should be significantly reduced.

3. Can I substitute one type of mustard seed for another?

Yes, but expect flavor differences. Black mustard seeds are about twice as pungent as brown, which are significantly more pungent than yellow. Adjust quantities accordingly: use half the amount when substituting black for brown or brown for yellow, and double the amount when going in the opposite direction.

4. What do mustard seeds taste like?

Raw mustard seeds have a mild initial taste that develops into a pungent, spicy heat when crushed and mixed with liquid. Yellow seeds are milder with a slightly nutty flavor, brown seeds have a stronger, more aromatic profile, and black seeds deliver the most intense heat.

5. Where can I buy mustard seeds?

Mustard seeds are widely available in grocery stores, health food stores, spice shops, and online retailers. Yellow seeds are most common in regular grocery stores, while specialty stores often carry all three varieties.

6. Can I grow mustard plants from these seeds?

Yes, mustard seeds from the grocery store will often germinate. Plant them 1/4 inch deep in well-draining soil, keep moist, and they should sprout within 5-10 days. Mustard greens are ready to harvest in about 4 weeks.