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Goodness of mustard

Discussion in 'Indian Diet & Nutrition' started by Kungumam, Dec 16, 2012.

  1. Kungumam

    Kungumam Gold IL'ite

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    The spicy and aromatic yellow mustard can not only add a whole lot of flavor to your regular burger and hot dog, but carries with it a host of health benefits that you may be unaware of. While there are three types of mustard, namely, white, black, and dark brown, it is the white mustard (that is actually yellow in color) that is popularly consumed as the American yellow mustard. Dijon mustard, on the other hand, is made from dark brown mustard. Presented here are the various health benefits of yellow mustard, and why should you substitute mayonnaise and ketchup with this tangy sauce.

    Health Benefits

    Nutrients Yellow Mustard Seeds (1 tsp)
    Calories 15
    Carbohydrates 1.1 g
    Dietary Fiber 0.5 g
    Fats 0.9 g
    Omega-3 Fatty Acids 87.1 mg
    Omega-6 Fatty Acids 84.2 mg
    Calcium 16.9 mg
    Iron 0.3 mg
    Magnesium 9.7 mg
    Phosphorus 27.3 mg
    Potassium 22.2 mg
    Zinc 0.2 mg
    Manganese 0.1 mg
    Selenium 4.3 mcgWhether you consume it as a seed, whole or ground, or as a sauce, you will definitely be able to reap the benefits of mustard. Take a look at all that it has to offer. Also presented is the nutritional value of mustard seeds to understand the nutrients they are endowed with, to provide all the goodness they do.
    Prevents Gastrointestinal Cancer: Mustard seeds contain phytonutrient compounds that help prevent the risk of developing gastrointestinal cancer. These compounds in a variety of studies conducted, have found to restrict the growth of already prevalent cancerous cells and further inhibit the development of more such cells.
    Prevents Rheumatoid Arthritis: One of the primary benefits of mustard seeds is that they are rich in selenium and magnesium. These nutrients have shown to reduce the prevalence of rheumatoid arthritis, and the severity of asthma due to its anti-inflammatory properties. The magnesium content in mustard seeds helps reduce high blood pressure.
    Reduces Migraine Attacks: The health benefits of yellow mustard also include their ability to reduce migraine attacks, to prevent the body from the development of heart disease, and to ease some of the painful symptoms of menopause.
    May Prevent Alzheimer's Disease: The anti-inflammatory compounds in yellow mustard, according to some studies, have shown to be able to prevent Alzheimer's disease.
    Mustard seeds are rich sources of antioxidants, and have antifungal and antiseptic properties that make their consumption highly useful for the body.
    Enhances Metabolic Rate: Mustard seeds have the capacity to increase the body's metabolic rate, that not only is beneficial for the body, but also eases the process of digestion. As such, it is a good choice for weight watchers.
    Low Calorie Dressing: Another benefit of yellow mustard for weight watchers is that it can, and should be consumed instead of other dressings rich in carbohydrates and sugars, such as ketchup and mayonnaise, as it is low in calories.
    Powerhouse of Essential Nutrients: As you may have noticed, yellow mustard is a rich source of omega-3 fatty acids, magnesium, selenium, and zinc. As such, it is a valuable source of several nutrients that are essential for a healthy, well-functioning body.
    Do note that these are the purported benefits of yellow mustard and that not every benefit mentioned here has been backed by thorough scientific research. Mustard being a warm food may increase heat levels in the body and should thus be consumed in moderation.

    One thing to be careful about is the high sodium level in bottled mustard sauce. As such, it is advisable to prepare this sauce on your own. This can be done by crushing the seeds in water, vinegar or wine, and then grinding it into a smooth paste. To make the flavors more interesting, you may add in other spices such as pepper, garlic, or paprika, along with a dash of salt.

    How to Enjoy

    Presented here are some serving suggestions for yellow mustard that will not only enhance the flavors of your meal, but also endow you with all its rich nutrients.
    Bake a chicken breast marinated in the above-mentioned mustard sauce and white wine and enjoy.
    Roast some yellow mustard seeds and cool them. Combine them with peas, tofu, leeks, and roasted millet, and pour some lemon juice and olive oil to enjoy this salad.
    You may even add some honey to yellow mustard sauce, and use it as a healthy vegetable dip.
    Though many of you may not easily warm up to the somewhat pungent flavors of mustard, with all the aforementioned health benefits, you just can't ignore it. Try to incorporate it as and when you can, as part of your healthy meals, and experience its wonderful benefits.
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