Mustard oil has always been synonymous with robust flavours and traditional Indian cooking—especially in North and East Indian homes. But headlines like “mustard oil banned in the US” or warnings about erucic acid often sow confusion. So is it safe? Or even healthy?

Let’s sift through the noise—with science, Ayurveda, and expert insights, to reveal why cold-pressed mustard oil is making a comeback in modern Indian kitchens.

1. Why People Love Mustard Oil and What Makes It Controversial

Pure mustard oil, extracted from native mustard seeds, is rich in pungent flavour and allyl isothiocyanate, a compound also found in wasabi and horseradish. In culinary use, it offers a sharp aroma and high smoke point, making it ideal for cooking at high temperatures and for pickling.

However, its controversial compound is erucic acid, once linked in animal studies to heart abnormalities. Because of this, the FDA banned “expressed” mustard oil for cooking in the U.S., labeling it unsafe for consumption.

But this doesn’t tell the full story. While erucic acid levels in mustard oil are much higher than in canola, consumption in India tends to be far more moderate, and internationally some countries still allow regulated use with upper limits.

2. What Science Says

Cold-pressed mustard oil retains its nutritional and therapeutic compounds naturally, without chemical solvents or high heat. Here’s what modern science highlights:

• Heart Health: Rich in monounsaturated and polyunsaturated fats, it may help lower LDL (bad) cholesterol.
• Anti-inflammatory & Antimicrobial Boost: Allyl isothiocyanate, omega‑3s, and antioxidants contribute to anti-inflammatory and antibacterial effects.
• Digestive Support: Stimulates digestion and relieves gut discomfort.
• Hair & Skin Benefits: Used traditionally for scalp treatments, conditioning, and antibacterial skincare.

Cold-pressed mustard oil isn’t just flavorful, it’s a functional, nutrient-rich, and traditional oil making a modern comeback.

3. Is Mustard Oil Safe for Indian Kitchens?

Cooking Usage

In India, mustard oil is widely used—approved by experts like the Lipid Association of India and accepted across India, unlike in the U.S.. With regulated erucic acid levels and consumption within dietary norms, it’s considered safe.

Safety Tips

• Use food-grade cold-pressed oil with lab-approved quality
• Don’t use it raw or in excess every day—heating it before use can reduce strong compounds
• Watch for adulteration: Ensure it’s pure, especially after reports of adulterated batches in India
• For babies and individuals with certain health conditions, consult a doctor before daily use

4. Choosing the Best Mustard Oil in India

To enjoy the full benefits of mustard oil, follow these tips:

• Cold-Pressed or Kachi Ghani: Traditional mechanical pressing—no chemicals
• Lab-Tested: Certified for purity and erucic acid levels
• Brand Reputation: Choose trusted names that are transparent about sourcing

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5. Mustard Oil Through the Lens of Ayurveda

Ayurveda has long praised mustard oil as:

• Ushna (warming): Optimal for winter cooking and Vata/Kapha balance
• Deepana (digestive): Stimulates Agni and appetite
• Vata-kapha pacifier: Relieves stagnation and cold tendencies
• Balya (strength-building): Supports vitality and circulation

Its warming and stimulating nature makes it ideal for pickle preservation and hearty seasonal foods in Indian culinary tradition.

Final Takeaway: Should You Use Mustard Oil?

If you’re using lab-certified, cold-pressed mustard oil, it’s a safe and flavorful cooking choice with proven health perks. But balance is key:

• Use it hot-cooked, not raw
• Alternate with oils like groundnut, coconut, or sesame
• Stick to moderate quantities, like a teaspoon or two per meal

When used wisely, mustard oil isn’t just safe—it’s a nutritious, multi-functional oil with deep cultural roots and modern support.

Shop Cold-Pressed Mustard Oil—Safely and Authentically

• 100% Food-Grade Cold-Pressed
• Lab-Tested for Purity & Erucic Acid Levels
• Farm-Sourced & Traceable

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