Helps To Reduce Obesity and Increase Bone Mineral Density

  “According to a study published in the Journal of Preventive Cardiology, use of cold pressed yellow mustard oil as a cooking medium reduced the chances of heart disease such as coronary artery disease (CAD) — the most common type of heart disease — by nearly 70 per cent.”

Cold Pressed or “kachi ghani” yellow mustard oil is pure, natural, extra virgin oil, which offers a wide array of health benefits. It is chemical and toxin free and is by far the healthiest and affordable cooking oil.

Cold pressed yellow mustard oil is rich in mono-unsaturated fatty acids (MUFA) and poly-unsaturated fatty acids (PUFA). It contains a very low amount of saturated fatty acids (SFA).  The Lipid Association of India (LAI), has, therefore, recommended  yellow mustard oil as a heart healthy oil. 

Many countries such as Australia, New Zealand and some 27 European Countries have also recommended use of cold pressed yellow mustard oil for daily cooking needs. Many cardiologists in India also recommend the use of cold pressed yellow mustard oil as it is rich in MUFA and also has large amounts of heart protective omega-3 fatty acids and omega-6 fatty acids in the ideal ratio (1:2). Both of these have been proven to reduce the risk of heart disease, hypertension and other related health issues

Along with this, cold pressed yellow mustard oil also has good amounts of antioxidants, which normally are present in far lesser quantities in refined oil. Antioxidants reduce the inflammation and also help to remove toxic substances from the body.

Obesity is one of the major risk factors for the development of many chronic diseases such as diabetes type 2, heart disease, hypertension and increased blood cholesterol and triglyceride levels. Obesity is the result of increased number and size of adipose cells (fat cells). Some antidiabetic medicines have also been shown to increase body weight and bone loss. 

Some studies have shown that regular use of cold pressed yellow mustard oil is effective in reducing weight and increasing bone mineral density. According to a study (published in the Asian Journal of Clinical Nutrition) regular consumption of mustard oil can lead to less weight gain, less belly fat, and also improved blood glucose and blood lipid levels. 

Yellow mustard oil is rich in erucic acid, which has been seen to be effective in reducing the number and size of fat cells in the body. Studies have shown that erucic acid is also effective in the formation of new bone cells in diabetics, thereby improving bone mineral density (BMD). 

Mustard oil also contains a phytochemical compound known as Allyl Isothiocyanate (AITC) that offers strong anti-inflammatory characteristics. A study published in the Journal of Cellular & Molecular Medicine shows that it helps fight and reduce inflammation in the colon and the gastrointestinal tract.

Also, cold pressed yellow mustard oil does not contain any trans-fats, does not turn rancid or produce any harmful toxic free radicals. Trans-fats have been shown to increase bad-cholesterol levels and reduce good cholesterol levels in blood. Due to this reason cold pressed yellow mustard again proves to be heart friendly. 

Also, because mustard oil does not get rancid and develop toxic substances, it acts as a preservative. Most pickles are preserved in mustard oil,

It is a powerful natural stimulant. It improves digestion and appetite by stimulating digestive juices and bile in the liver. 

Yellow mustard oil is an inherent part of regional cooking particularly in Bihar, Bengal, Eastern UP, Punjab, Orissa and Assam. It is greatly used in Bengali cuisine and due to its pungent taste, mustard oil works as a taste enhancer in Bengali dishes like Machher Jhol, Jhal Muri and Muri Ghonto to mention just a few.

Other Uses of Yellow Mustard Oil

Yellow mustard oil is also used as a rubefacient. Rubefacient is a substance used for topical application that produces redness of the skin, by causing dilation of the capillaries and an increase in blood circulation

It is also used for its analgesic properties for topical application purposes, so helps to reduce pain locally on application.

Yellow mustard oil is also suitable for body and hair massage of new-born babies as well as adults. It is used as a remedy for skin diseases due to its antifungal properties. 

It also has high levels of vitamin E, therefore helps to protect the skin against ultraviolet rays and pollution. Therefore, cold pressed yellow mustard oil can be used as a natural sunscreen.

Cold pressed yellow mustard oil is loaded with antioxidants, vitamins and fatty acids that help to keep the skin healthy and glowing

These also help to control hyper-pigmentation, prevent tanning and therefore help to even the skin tone, and prevent redness and irritation.

Here is a suggested method for preparing a face mask using yellow mustard oil: 1 tablespoon sandalwood, ¼ teaspoon turmeric powder, 1 tablespoon rose water and one tablespoon mustard oil. You can also add a few lemon drops or aloe vera to this mask. Apply the paste to the face, wash after 10-15 minutes or after it is dry, with cold water.

During oil production, beta carotene gets converted to vitamin A, which is excellent for hair growth. Apart from this, it also contains iron, fatty acids, calcium and magnesium, all of which promote hair growth.

Yellow mustard oil can be used to deep condition the hair, fight dandruff and also prevent premature greying of the hair.

Yellow mustard oil can be mixed with coconut oil, acts as an anti-bacterial and can be used for head and body massage.

Mustard oil is medicinal oil used as a functional food having beneficial physiological effects in humans. However, a healthy diet and lifestyle is important to ensure good physical and mental health.

Ms Sunita Roy Chowdhury, Senior Nutritionist, Dietician and Nutrition Educator 
Healthynudgez and Guiding Stars Open Learning Academy,
Under the banner of SS Guiding Stars Pvt. Ltd.


At Multano we are passionate about helping people make their lives healthier and happier. All information provided in this article is researched and authenticated by qualified experts. We are dedicated to providing reliable and accurate information to our readers.   However, please use the information provided here with discretion. Any changes in medication/diet must be done with the approval of your treating medical practitioner/Dietician only.