Mustard Oil Myths Busted: Health Benefits, Safety, Smoke Point & Usage Tips

For generations, mustard oil has been the heart of Indian kitchens. Its golden color, rich aroma, and deep flavor have given soul to countless recipes. Yet, modern confusion around health and imported oils has created a wave of misinformation. Many of these concerns come from old or misinterpreted research. Understanding the truth behind common mustard oil myths helps revive its rightful place in healthy Indian cooking.

Myth 1: Mustard Oil Isn’t Safe for Cooking

Fact: Pure, cold-pressed mustard oil is safe and approved for cooking by the Food Safety and Standards Authority of India (FSSAI). Older studies linking mustard oil to health concerns were based on animal trials with extremely high erucic acid levels. In Indian mustard varieties, the erucic acid is naturally balanced within safe limits when consumed moderately.

Traditional communities across India have used mustard oil daily for generations without negative health effects. Choosing food-grade, unrefined mustard oil extracted through the  kolhu method ensures purity and nutritional retention. Cold pressing maintains its essential fatty acids and antioxidants, making it one of the healthiest oils for cooking.

Myth 2: Mustard Oil Is Bad for the Heart

Fact: Scientific evidence supports the opposite. Mustard oil’s natural fat composition promotes cardiovascular health when used wisely. It contains around 60% monounsaturated fatty acids (MUFA), 20% polyunsaturated fatty acids (PUFA), and only about 12% saturated fats.

This perfect balance of fats helps reduce LDL (bad cholesterol) while increasing HDL (good cholesterol). The presence of omega-3 and omega-6 fatty acids in mustard oil supports heart function and reduces inflammation. Several Indian dietary studies have shown that populations relying on mustard oil have better lipid profiles compared to those using refined seed oils.

Myth 3: Mustard Oil Loses Nutrients When Heated

Fact: Black Mustard oil has a high smoke point of approximately 200°C , which makes it stable for deep frying, roasting, and sautéing. It does not degrade as easily as many refined oils when exposed to heat.

However, heating any oil repeatedly can reduce its antioxidant potential. For best results, use fresh mustard oil for each cooking cycle. Cold pressed mustard oil retains vitamin E, natural sterols, and essential fatty acids even after heating, which contribute to both taste and nutrition.

Cooking tip: Heat the oil until it lightly smokes before adding your ingredients. This process removes excess pungency and releases its distinct nutty flavor.

Myth 4: Mustard Oil Has an Overpowering Smell

Fact: The aroma that people often find strong is actually a mark of authenticity. It comes from a compound called allyl isothiocyanate, known for its antimicrobial and preservative qualities. When heated correctly, the sharpness fades, leaving a mellow, warm flavor that enhances food naturally. If you want slightly less pungency but the same goodness, you can also try Anveshan’s Yellow Mustard Oil, although that is not to be used for frying. 

Regions like Bengal, Odisha, and parts of Uttar Pradesh rely on this oil to bring authenticity to dishes. For those new to it, blending mustard oil with sesame or groundnut oil can make the flavor smoother while keeping all the health benefits intact.

Myth 5: Mustard Oil Is Only for Cooking

Fact: Mustard oil has long been valued in Ayurveda for its external and internal health benefits. It is warming in nature and improves blood circulation, supports digestion, and strengthens the body.

For Skin and Hair:
Vitamin E and omega-3 fatty acids make mustard oil a natural skin and scalp conditioner. Regular massage with warm mustard oil improves elasticity, reduces dryness, and nourishes roots.

For Immunity and Respiratory Health:
Mustard oil’s antimicrobial compounds help protect the body against seasonal infections. It is traditionally used for steam therapy during colds or nasal congestion and acts as a natural decongestant.

These properties explain why mustard oil remains part of Indian culture beyond food—from massages to rituals to wellness routines.

Myth 6: Imported Refined Oils Are Healthier

Fact: Refined oils are often stripped of nutrients during high-temperature chemical processing. Although they appear odorless and light, they lack the essential micronutrients and antioxidants that cold pressed oils preserve naturally.

Mustard oil extracted through  kolhus at low temperatures (under 40°C at Anveshan) retains vitamin E, carotenoids, and natural sterols that support immunity and heart health. It also contains zero artificial additives or solvents. Using cold pressed mustard oil not only enhances food quality but also supports local Indian farmers who cultivate mustard using traditional practices.

How Mustard Oil Is Extracted Matters

The extraction method determines the purity and nutritional value of mustard oil. At Anveshan, mustard seeds are sourced from trusted Indian farms in Rajasthan and Uttar Pradesh, are , sun-dried and cold pressed in stainless-steel kolhus. This traditional slow-pressing process prevents heat generation, locking in flavour, colour, and nutrients.

Each batch is tested for purity, erucic acid content, and absence of additives. This ensures the final oil is wholesome, chemical-free, and safe for consumption. Using wood-pressed mustard oil means consuming oil in its purest, most natural form.

Mustard Oil Nutrition Overview

 

Ayurvedic Insight on Mustard Oil

In Ayurveda, mustard oil is categorized as Ushna (warm) and Tikshna (sharp). These properties stimulate digestion, enhance metabolism, and balance Vata and Kapha doshas. Applying mustard oil to the skin improves blood circulation, removes toxins, and strengthens muscles and joints.

Its warming nature makes it especially beneficial during winters. For centuries, mustard oil has been part of pre-bath massages, nasal application (Nasya), and hair nourishment in traditional Indian households.

Culinary Uses of Mustard Oil

• For Frying and Sautéing: Perfect for pakoras, curries, and tadkas.
  

• For Pickling: Acts as a natural preservative keeping flavors fresh.
  

• For Marinades: Adds depth and prevents bacterial growth in meats and vegetables.
  

• For Dressings: A dash of raw mustard oil in salads or chutneys adds bold character and nutritional richness.
  

The combination of flavor, stability, and health benefits makes mustard oil unmatched in both taste and function.

Mustard Oil Myths in Modern Context

Modern marketing often promotes imported refined oils as lighter and safer. The truth is, many of those oils are stripped of their natural nutrients during refining and sometimes mixed with additives. Mustard oil, when cold pressed, remains pure, nutrient-dense, and aligned with India’s native dietary ecosystem.

Its unique balance of omega-3, omega-6, and antioxidants supports modern health needs without industrial intervention. When used mindfully, it stands as one of the few oils that merge ancient tradition with modern nutrition seamlessly.

Quick FAQ Section

Q1: Is mustard oil safe for everyday cooking?
Yes, food-grade cold pressed mustard oil is safe for regular use in Indian cooking when used in moderate amounts.

Q2: What is the smoke point of mustard oil?
Around 250°C, making it ideal for deep frying, roasting, and sautéing without losing stability.

Q3: Does mustard oil help reduce cholesterol?
Its MUFA and PUFA composition help lower LDL and support HDL, promoting heart health naturally.

Q4: How can I remove the raw smell of mustard oil?
Heat it until it lightly smokes before adding food. This process releases its nutty aroma and removes the raw pungency.

Q5: Can mustard oil be used for hair and skin?
Yes, it improves scalp circulation, strengthens roots, and nourishes the skin with antioxidants.