Does mustard have any benefits for your health?

December 25, 2025 •

5 min read

While most people know mustard as a classic condiment, its health benefits are far more impressive. Historically, mustard has been used in traditional medicine for centuries, and modern science is revealing the reasons why mustard has any benefits beyond its flavor.

Quick Summary

Mustard, a food derived from the mustard plant's seeds, offers a variety of health benefits supported by nutrients, antioxidants, and anti-inflammatory compounds. It supports digestion, heart health, and blood sugar regulation, with different forms providing distinct advantages. Its seeds and oil can also aid skin and respiratory health.

Key Points

Antioxidant Rich: Mustard contains beneficial antioxidants like isothiocyanates and sinigrin that help protect the body from free radical damage.
Supports Heart Health: Mustard, especially whole-grain varieties and oil, is rich in healthy fatty acids that may help regulate cholesterol and blood pressure levels.
Aids Digestion: The high fiber content in mustard seeds promotes regular bowel movements, and its compounds stimulate saliva and digestive enzyme production.
Anti-inflammatory Effects: Compounds in mustard seeds have been shown to reduce inflammation, which can help with conditions like arthritis and psoriasis.
Regulates Blood Sugar: Research suggests that isothiocyanates in mustard can help control blood sugar levels, making it a good condiment choice for diabetics (avoiding sugary versions).
Promotes Skin and Hair Health: Used topically, mustard oil's vitamin E, fatty acids, and antibacterial properties moisturize skin, fight infections, and support hair growth.
Antimicrobial Power: Mustard seed extracts exhibit strong antibacterial and antifungal properties that can help combat various infections, both internal and external.
Nutrient-Dense: Mustard seeds and greens are packed with essential vitamins and minerals, including selenium, magnesium, iron, and calcium.

Exploring the Nutritional Powerhouse of Mustard

Mustard comes from the seeds of the mustard plant, a cruciferous vegetable related to broccoli and cabbage. The seeds, oil, and leaves are all utilized for their culinary and medicinal properties. The health benefits are attributed to its rich nutritional profile, which includes fiber, protein, minerals, and powerful antioxidants. While a small squeeze of prepared yellow mustard adds minimal nutrients, incorporating mustard seeds, greens, or certain types of oil more frequently can offer significant health advantages.

Cardiovascular and Metabolic Health

Mustard's nutritional components have a promising effect on heart and metabolic health. Mustard seeds contain monounsaturated and polyunsaturated fatty acids, which are considered healthy fats. These can help manage cholesterol levels, with research suggesting they may lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol. A study on whole-grain mustard even found that a daily intake could help improve blood glucose and cholesterol levels over a 12-week period. For people with type 2 diabetes, certain compounds in mustard seeds called isothiocyanates have been shown to help regulate blood sugar levels. This makes plain, low-sugar mustard a much better condiment choice than sugar-heavy options like ketchup or barbecue sauce for those monitoring their blood sugar.

Anti-inflammatory and Antioxidant Properties

Like other cruciferous vegetables, mustard is a source of glucosinolates, sulfur-containing compounds that contribute to its pungent flavor. When chewed or crushed, these are converted into isothiocyanates, potent bioactive compounds with anti-inflammatory and antioxidant properties.

Antioxidant Effects: Isothiocyanates and other flavonoid antioxidants in mustard help neutralize harmful free radicals in the body, which can contribute to cell damage and chronic disease.
Anti-inflammatory Effects: This can be particularly beneficial for managing inflammatory conditions like early-stage arthritis, and it may also aid in soothing joint pain. Traditional medicine has long used mustard oil massages for relieving sore muscles and reducing stiffness.
Psoriasis and Dermatitis: Animal studies have shown that a mustard-rich diet can reduce inflammation and promote healing for skin conditions like psoriasis and contact dermatitis.

Digestive and Immune System Support

Mustard also plays a beneficial role in supporting the digestive and immune systems:

Improved Digestion: Mustard is known to stimulate saliva production, which aids in the initial breakdown of food. The fiber in mustard seeds helps promote regular bowel movements and supports overall gut health.
Antibacterial and Antifungal Activity: Studies have shown that mustard seed extracts possess antimicrobial properties that can help fight various bacteria and fungi. This protective effect can extend to internal infections in the digestive tract or respiratory system.
Immune System Boost: Being rich in minerals like zinc, magnesium, and iron, mustard seeds help fortify the immune system, improving the body's ability to fight off infections.

Skin and Hair Benefits

Mustard's advantages aren't limited to internal health. When used topically, mustard oil is an age-old remedy for skin and hair health:

Skin Rejuvenation: The oil, rich in vitamin E and omega-3 fatty acids, can be applied to the skin to moisturize, nourish, and protect against signs of aging.
Acne and Infections: Its antibacterial and antifungal properties make it effective for treating minor skin infections and acne.
Hair Growth: Massaging mustard oil into the scalp improves blood circulation and helps strengthen hair follicles, promoting growth and preventing dandruff.

Comparison of Different Mustard Products


Feature	Mustard Seeds	Prepared Mustard Condiment	Mustard Oil	Mustard Greens
Primary Benefits	Anti-inflammatory, antioxidant, digestion, metabolism	Low-calorie flavor enhancement, blood sugar control	Skin/hair health, anti-inflammatory, heart health	High in vitamins A, C, K and minerals like iron
Nutritional Profile	Rich in fiber, minerals (selenium, magnesium), and healthy fats	Low-calorie; nutritional content highly dependent on brand (watch for sugar and sodium)	Rich in monounsaturated and polyunsaturated fats; contains vitamin E	Excellent source of vitamins and minerals
Best Uses	Whole in curries, ground in marinades and dressings	Low-sugar condiment for sandwiches, dressings	Topical application for skin/hair or massage. Cooking is controversial in some regions (FDA warning)	Cooked or raw in salads, stir-fries, soups
Key Considerations	Grind fresh for max flavor/benefits. Can cause stomach upset in large quantities.	Check labels for added sugar and high sodium.	Contains erucic acid; some health bodies, like the FDA in the US, do not advise its use for cooking.	Cooking may reduce vitamin content. Best consumed fresh.

A Word of Caution: The Risks

While mustard offers many benefits, there are important considerations. Excessive consumption of mustard seeds can cause abdominal discomfort or diarrhea due to its high fiber content. Some individuals may have allergic reactions to mustard, so caution is advised. Furthermore, there is ongoing debate surrounding the safety of cooking with mustard oil due to its erucic acid content, and regulatory bodies like the U.S. FDA have issued warnings against it for culinary use. Always check labels for prepared mustards, as many contain high levels of added sugar and sodium, which can negate any potential health benefits. For therapeutic uses, it is best to consult with a healthcare professional, as much of the supporting evidence comes from small-scale or animal studies.

Conclusion: The Bottom Line on Mustard's Benefits

Mustard's reputation as a simple condiment sells it short. The plant's seeds, oil, and greens are packed with beneficial compounds that offer genuine health advantages. From supporting cardiovascular and metabolic function to providing powerful antioxidant and anti-inflammatory effects, mustard holds significant therapeutic potential. Whether you're enhancing a meal with a scoop of seeds or using mustard oil topically for skin health, this versatile ingredient can be a flavorful and nutritious addition to your wellness routine. However, it is important to be mindful of its different forms and potential risks, such as high sodium in some prepared mustards or the erucic acid content in cooking oils. Incorporating mustard mindfully is key to reaping its many rewards.

Visit Healthline for more on mustard's benefits

Using Mustard for Wellness

Here is a list of simple and practical ways to integrate mustard into your diet and wellness routine:

Enhance Salad Dressings: Whisk whole-grain or Dijon mustard into vinaigrettes for a tangy kick and added antioxidants.
Create Flavorful Marinades: Use ground mustard or a prepared variety to create savory marinades for meats and vegetables.
Make a Rejuvenating Face Mask: Mix finely ground mustard seeds with honey and yogurt for a hydrating, anti-aging facial treatment.
Use as a Natural Exfoliant: Combine ground mustard seeds with a carrier oil like coconut or olive oil for a gentle, skin-smoothing scrub.
Cook with Mustard Seeds: Add mustard seeds to curries, dals, and stir-fries to boost flavor and nutritional value.
Incorporate Mustard Greens: Use fresh mustard greens in salads, sautéed side dishes, or soups for a nutrient-dense meal.
Apply Mustard Oil for Massages: Use mustard oil topically for massages to relieve muscle and joint pain, though be cautious with high erucic acid varieties.

Tips for Safe and Effective Use

When enjoying the benefits of mustard, remember these tips:

Choose Low-Sodium Options: Always check the nutrition label for prepared mustards to avoid excessive sodium intake, which can be a concern for heart health.
Consult a Professional: For therapeutic uses, especially for existing health conditions, consult a healthcare provider or nutritionist.
Moderate Consumption: While beneficial, excessive intake of mustard can lead to digestive discomfort.
Distinguish Cooking Oils: Note that while mustard oil is used for cooking in many countries, regulatory warnings exist in others due to erucic acid content.

By following these simple guidelines, you can safely explore the diverse health-enhancing properties of this ancient plant.

Frequently Asked Questions

Yes, incorporating mustard can aid in weight management. It's a low-calorie condiment that adds a lot of flavor, and mustard seeds contain compounds that may boost metabolism and help the body burn fat more effectively.

The safety of mustard oil for cooking is controversial due to its erucic acid content. Some regulatory bodies, like the U.S. FDA, have advised against its use for culinary purposes, while it remains a popular cooking oil in other regions. It is primarily marketed for external use in some places.

Mustard assists digestion by stimulating the production of saliva, which helps break down food. Mustard seeds are also rich in fiber, which promotes healthy bowel movements and overall gut health.

Yes, compounds in mustard seeds, such as sinigrin and allyl isothiocyanate, have demonstrated antibacterial and antifungal properties, which can help protect against various infections.

Prepared mustards vary widely. While they can be a low-calorie way to add flavor, many brands contain high levels of sodium and added sugar, which can undermine health benefits. Mustard seeds offer a higher concentration of beneficial nutrients like fiber and healthy fats.

Studies suggest that certain compounds in mustard seeds, called isothiocyanates, may help regulate blood sugar levels and increase insulin sensitivity, which is beneficial for people with type 2 diabetes. However, those with diabetes should avoid high-sugar mustard varieties like honey mustard.

Applying mustard oil to the skin can provide moisturizing and anti-aging benefits due to its vitamin E and fatty acid content. Its antibacterial properties can also help soothe and treat minor skin infections.