Health Benefits of Mustard and Sample Recipe

Mustard is one of the condiments people know today. Made from the seeds of the mustard plant, mustard is commonly used in Bangladesh, India, northern and southern Europe, America, Asia, and Africa. As a condiment, mustard has the following health benefits.

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General Nutrition

Mustard is rich in vitamins and minerals. According to Nutrition and You, the condiment contains vitamins A, B, C, E, and K. Vitamin A is great for a person’s vision, as well as the integrity of the skin and the mucus membranes. On the other hand, vitamin B promotes nervous function, which includes learning, thinking, sensation, and memory. Mustard is also high in the B-vitamin variant folate, which helps in neurodevelopment of the baby. Also, folate prevents neural tube defects during pregnancy. Then, vitamin C raises the body’s defenses against infection and illness. To add, the vitamin also boosts the function of collagen, which acts as cement and binds loosely connected cells and tissues. Vitamin E contributes to skin health and it also acts as an antioxidant, along with vitamins A and C. This way, the vitamin helps the body get rid of unwanted and toxic substances, such as free radicals, which cause cancer. Finally, vitamin K helps the body in wound healing process, as it enhances the action of the clotting factors. This mechanism also allows the vitamin to prevent excessive bleeding.

In terms of minerals, mustard contains calcium, copper, iron, magnesium, manganese, selenium, zinc, sodium, and potassium. Calcium promotes bone health while magnesium enhances neuromuscular function. Zinc promotes wound healing and digestive health while iron helps in oxygenation. Copper and manganese work together for the growth and development of cells and tissues. Selenium protects the cells by releasing antioxidant enzymes; thus, it promotes cellular integrity. Meanwhile, sodium and potassium regulate the body’s fluid levels, with the latter also playing a role in cardiovascular health.
Mustard and Skin

Aside from vitamin E and zinc, mustard also contains beneficial enzymes for the skin. According to Organic Facts, the condiment contains enzymes like superoxide dismutase, catalase, and glutathione peroxidase, which promote the health of the skin in conditions like psoriasis. In addition, research found that mustard seed consumption aids in alleviated symptoms of contact dermatitis.


Mustard and Cancer

Mustard helps prevent cancer, such as gastrointestinal cancer. According to World’s Healthiest Foods, the condiment is rich in phytonutrients called glucosinates and isothiocyanates. These agents have been studied by researchers to uncover more of their anti-cancer effects. To add, it is found that isothianate intake is linked to preventing the growth existing cancer cells.


Sample Recipe

Mustard can be added in various meal recipes, such as Whole-graine Dijon Mustard. According to Chow Bound, the ingredients include half cup of dry white wine like Sauvignon Blanc half cup of white wine vinegar, half cup of brown mustard seeds (about one and a half ounces), one-fourth cup of yellow mustard seeds (about one and a half ounces), and half teaspoon kosher salt.

To prepare, as per the publication, all ingredients are placed in a small, nonreactive bowl and are stirred to combine. Next, the mixture is covered tightly with plastic wrap and is let to sit at room temperature for two days. After that, the plastic wrap is removed and is transferred to the mustard mixture to the blender. Then, the mixture is blended until the desired consistency or about 30 seconds if a coarse texture is aimed. Nonetheless, the mustard mixture cannot achieve a fully smooth consistency. Finally, the mustard mixture is transferred to a tiny non-reactive contain with a tightfitting lid and is covered, before it is refrigerated for up to three months.

Mustard is considered healthy because of the health benefits it provides. Thus, adding in to different meal recipes not only adds flavor, but also contributes to the person’s total health and well-being.

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