Mustard oil is neither healthy nor harmful
Mustard oil has been used for a long time in cooking, bharta or various rituals. Mustard oil is unmatched for not only sedating, flavoring food, skin care, and even joint pain relief. This oil has many benefits.
It is commonly known as good fat. It contains 59 percent monounsaturated fat, 21 percent polyunsaturated fat, and 11 percent saturated fat, and has a high smoke point of 480°F, making it an effective oil for high-altitude cooking.
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According to medical science, mustard oil is very beneficial for the brain. In particular, this oil plays an important role in reducing fatigue, increasing memory and concentration. Mustard oil also helps prevent cancer. This oil contains monounsaturated and polyunsaturated fats, which are very beneficial for heart health.
Some countries have banned the use of this oil as food, but some countries in the developed world have banned mustard oil as well. Because, this oil contains about 20-40 percent erucic acid which creates triglycerides in the body. Due to which there is serious damage to the heart. It is also responsible for lung cancer and anemia.
A scientific study has shown that long-term exposure to erucic acid damages the heart and causes a disease called myocardial lipidosis. However, no direct research on this has been found in the human body. However, it is safe if erucic acid enters one’s body in small amounts. But if its level is high, it can be dangerous in human body.
All oils are equal in terms of calories and fat content. (1 teaspoon of oil = 45 kcal)
So overall, without depriving yourself of the beneficial aspects of this oil, you can take mustard oil in small quantities along with other oils as needed. However, especially small children and pregnant mothers should avoid taking excessive doses.
Remember, store-bought mustard oil is adulterated, which can cause various ailments. So use pure mustard oil and be careful while buying.
Author: Dietitian and Nutritionist, Executive Director Bangladesh Academy of Dietetics and Nutrition (BADN).
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