In a recent Instagram post, nutritionist Pooja Makhija highlighted the multiple health benefits of mustard oil, urging people to reconsider this traditional cooking staple. While home cooks today can choose from a wide variety of oils—each offering its own flavour, nutritional value, and health benefits—mustard oil often finds itself compared with olive oil in the debate over the “healthiest” cooking oil.
For years, olive oil has enjoyed its reputation as a Mediterranean superfood. However, Makhija pointed out that mustard oil is now emerging as a strong contender due to its impressive nutritional profile and wide-ranging health advantages.
Sharing her insights on Instagram, the nutritionist explained how mustard oil rivals olive oil in key health markers, including heart health, antioxidant content, and its ability to reduce inflammation.
In her caption, she wrote, “Most people overlook mustard oil because of its old-school reputation — but new studies show it rivals olive oil in heart health, antioxidant power, and inflammation control.”
Along with the post, Makhija listed the many science-backed benefits of mustard oil:
1. Promotes Heart Health
Mustard oil is rich in monounsaturated (MUFAs) and polyunsaturated fatty acids (PUFAs), often referred to as “good fats.” These healthy fats help reduce harmful LDL cholesterol while increasing HDL, thereby improving overall blood lipid levels. Regular consumption can reduce the risk of heart disease and support cardiovascular health.
2. Reduces Inflammation
Compounds such as alpha-linolenic acid and selenium give mustard oil strong anti-inflammatory properties. Traditionally, it has been used to relieve joint pain and stiffness, making it beneficial for people dealing with arthritis or chronic inflammation.
3. Fights Bacterial and Fungal Infections
Mustard oil has potent antimicrobial qualities due to active components like allyl isothiocyanate. These properties help combat harmful bacteria, fungi, and other microbes. This is one reason mustard oil has long been used in skincare remedies and as a natural preservative—especially in Indian pickles.
4. Enhances Hair and Skin Health
Packed with vitamins A and E, antioxidants, and omega fatty acids, mustard oil offers deep nourishment for the skin. Its moisturising properties help reduce pigmentation, improve elasticity, and slow signs of ageing. When massaged into the scalp, it boosts circulation, strengthens hair roots, fights dandruff, and supports healthy hair growth.
5. Ideal for Cooking
Mustard oil’s high smoke point makes it suitable for a variety of Indian cooking techniques—from deep frying to tadka and sautéing. Unlike oils that break down into harmful compounds at high heat, mustard oil stays stable, making it both safe and flavourful for daily use.
Disclaimer:
This article provides generic information for awareness purposes and should not be considered a replacement for professional medical advice. Always consult a qualified healthcare provider for personalised recommendations.