For centuries, mustard oil has been an integral part of Indian kitchens. Its sharp aroma, bold flavor, and numerous health benefits have made it more than just a cooking medium—it’s a culinary tradition and a therapeutic ally. Today, as more people turn toward natural and wholesome lifestyles, mustard oil is reclaiming its place as a staple for both taste and wellness. Among its many benefits, two stand out: its ability to support immunity and its unique role in aiding digestion.
In this blog, we will explore the science and tradition behind mustard oil, why it is considered an immunity booster, and how it helps in digestion. Along the way, we’ll also see how it stands alongside other traditional cold-pressed oils like groundnut and sesame.
Mustard oil has been part of Indian, Bangladeshi, and Pakistani cuisines for centuries. From fish curries in Bengal to pickles in Punjab, it has been a favorite due to its pungent, earthy flavor and its ability to preserve food. In Ayurveda, mustard oil has been revered not only for cooking but also for massages, detox therapies, and as a natural remedy for colds and congestion.
Traditionally, mustard seeds were crushed in wooden presses (Kolhus) to extract oil without heat or chemicals. This method, now popularly known as cold pressing, ensures the oil retains its nutrients, antioxidants, and distinct flavor profile.
What makes mustard oil so unique is its nutrient composition. It is rich in:
Omega-3 and Omega-6 fatty acids – Essential for heart and brain health.
Vitamin E – A natural antioxidant that protects cells from oxidative stress.
Allyl isothiocyanate – A compound that gives mustard oil its pungency and offers antibacterial and antifungal benefits.
Glucosinolates – Plant-based compounds with anti-inflammatory properties.
Together, these compounds make mustard oil a powerhouse for immunity, digestion, and overall health.
Immunity is our body’s defense system against infections, and maintaining it requires a balance of nutrients and antioxidants. Mustard oil supports this in several ways:
Rich in Antioxidants – Vitamin E in mustard oil neutralizes free radicals, reducing cellular damage and boosting resistance to illnesses.
Antimicrobial Properties – Mustard oil naturally fights harmful bacteria, fungi, and even some viruses, making it an excellent choice for food preservation and protection against seasonal infections.
Improved Circulation – Massage with mustard oil has been shown to stimulate blood flow, which indirectly supports better immunity by enhancing oxygen delivery to tissues.
Source of Healthy Fats – Omega-3 fatty acids strengthen immune responses and reduce inflammation.
By incorporating mustard oil into your daily cooking, you don’t just enhance flavor—you actively contribute to your body’s defense system.
Digestion is one of the key areas where mustard oil proves its worth. Its natural compounds stimulate enzymes and gastric juices, making food easier to break down.
Stimulates Bile Production – Mustard oil promotes bile secretion, which helps digest fats more effectively.
Boosts Appetite – Its pungent aroma activates salivary glands and digestive enzymes, preparing the body to process food.
Eases Constipation – Mustard oil, when consumed moderately, lubricates the digestive tract and supports bowel movement.
Antimicrobial Benefits – By suppressing harmful gut bacteria, it promotes a healthier digestive environment.
In traditional households, adding a spoon of mustard oil to lentils, curries, or sautéed vegetables was a natural way to keep digestion smooth and metabolism active.
While mustard oil has distinct benefits, other cold-pressed oils also play important roles in supporting overall wellness.
Groundnut Oil: Known for its high smoke point and nutty flavor, cold pressed groundnut oil is great for frying and also supports heart health with its monounsaturated fats.
Mustard Oil: With its pungency and medicinal properties, cold pressed mustard oil is best for boosting immunity and aiding digestion.
Sesame Oil: Rich in antioxidants like sesamol, cold pressed sesame oil is often used for finishing dishes and is valued in Ayurveda for calming the nervous system.
Yellow Mustard Oil: Milder in taste, cold pressed yellow mustard oil is ideal for those who prefer less pungency but still want the digestive and nutritional benefits of mustard oil.
By rotating and combining these oils, you can achieve a balance of flavors and nutrients, making meals both healthy and enjoyable.
Mustard oil isn’t just healthy—it’s also incredibly versatile in the kitchen.
Frying and Sautéing – With its high smoke point, mustard oil is excellent for deep-frying pakoras, parathas, and curries.
Pickling – Its antimicrobial properties make it the preferred oil for pickles, preserving them for months.
Marinades – Mustard oil adds depth to marinades for meats, fish, and vegetables, while also tenderizing the ingredients.
Finishing Drizzle – A spoonful of raw mustard oil over dal, salads, or chutneys enhances flavor and boosts digestion.
Mustard oil’s benefits extend beyond cooking:
Massage Oil – Widely used for newborn babies, it strengthens muscles and bones.
Hair and Skin Care – Rich in Vitamin E, it nourishes scalp health and provides natural protection against sun damage.
Cold Remedy – Mustard oil, when mixed with garlic and applied warm, is a traditional remedy for congestion.
While mustard oil was sometimes criticized in the past due to concerns about erucic acid, modern research shows that when consumed in moderation, it offers significant health benefits. In fact, nutritionists are once again recommending mustard oil as a safer, natural alternative to refined vegetable oils.
Scientific studies confirm its antimicrobial activity, anti-inflammatory effects, and positive impact on digestion and cardiovascular health. This proves what Ayurveda and tradition knew all along: mustard oil is a gift of nature.
Not all oils are created equal. Refined oils lose much of their nutritional value due to chemical processing and high heat extraction. Cold-pressed oils, extracted in wooden Kolhus, retain their natural antioxidants, vitamins, and minerals. This ensures you get the authentic taste and the full spectrum of health benefits.
By choosing cold-pressed mustard oil, you embrace purity, tradition, and wellness in every drop.
Mustard oil is more than just a cooking ingredient—it’s a holistic wellness enhancer. From supporting immunity with its antioxidants and antimicrobial compounds to aiding digestion by stimulating enzymes and bile, it stands as a true culinary and medicinal staple.
When paired with other traditional oils like groundnut and sesame, mustard oil provides a complete range of nutritional benefits, making your diet balanced and wholesome.
As modern science continues to validate its time-honored benefits, one thing is clear: mustard oil belongs not only in our kitchens but also in our daily routines for health and well-being.
So the next time you drizzle mustard oil over your dal or use it in your curry, remember—you’re not just adding flavor, you’re adding centuries of wisdom and a wealth of health.
