Mustard Seed & Mustard Greens

Mustard Seeds (Rai राई)

Mustard is a spice with a strong flavor. Black mustard seed has the strongest flavor than the brown one. Its three species are:

Mustard Seed
<-- Picture of Mustard Seeds

White Mustard is a round hard seed, beige or straw colored. Whole white mustard seed is used in pickling spice and in spice mixtures for cooking meats and seafood. Powdered mustard is usually made from white mustard seed and is often called mustard flour.

Black Mustard is a round hard seed, varying in color from dark brown to black, smaller and much more pungent than the white.

Brown Mustard is similar in size to the black variety and vary in co lour from light to dark brown. It is more pungent than the white, less than the black. The brown seed is pounded with other spices in the preparation of curry powders and pastes.

Uses of Mustard Seed

Whole seeds are included in most pickling spices. Whole seeds can also be toasted and used in some dishes. Powdered seeds are used for flavoring barbecue sauces, baked beans, many meat dishes, salad dressings and many vegetable curries. Some of its most favored uses are in honey dressing, sauce, honey sauce, potato salad, etc.

Its oil is very popular in some parts of India for cooking and body massage as it is great for the skin because it generates warmth.

Health Benefits

Because mustard seeds are rich in many nutrients, they are beneficial for health.

  1. Their selenium content make them high anti-inflammatory.
  2. High magnesium content in the seeds help people with asthma, high blood pressure and in certain symptoms of rheumatoid arthritis.
  3. The seeds give relief from migraine.
  4. It is also said to be good for increasing metabolism. They are excellent for digestion.
  5. The seeds help to improve appetite. Mix a few black seeds with milk and drink it 15 minutes before meal.
  6. They can help menopausal women having trouble in sleeping.

Mustard Greens

Mustard greens are the leaves of the mustard plant, Brassica juncea. In India, vegetable made of mustard leaves (Sarson ka saag सरसों का साग) is very popular.

  1. Cancer Prevention: They help in cancer prevention because mustard greens provide special nutrient support for the body's detox system, antioxidant system, and its inflammatory system. The greens are helpful in preventing breast cancer, bladder cancer, colon cancer, lung cancer, prostate cancer and ovarian cancer.
  2. Mustard Greens are Antioxidant:These are an excellent source of vitamin C, vitamin E, beta-carotene and manganese. The main antioxidant phytonutrients provided by mustard greens are hydroxycinnamic acid, quercetin, isorhamnetin and kaempferol.
  3. The greens have cholesterol lowering ability.

Nutritional Values

Mustard seeds are rich in selenium, magnesium, zinc, calcium, iron, omega 3 fatty acids, protein and dietary fiber.

Nutrition of Mustard Seeds


Value per 100g
8.500 gm   
20.000 gm   
39.700 gm   
4.200 gm   
1.800 gm   
23.800 gm   
541.000 K cal
490.000 mg   
700.000 mg   
7.900 mg   
162.000 µg    
0.650 mg   
0.260 mg   
4.000 mg   
211.000 mg   
Minerals & Trace Elements
0.830 mg   
2.560 mg   
0.089 mg   
4.800 mg   
0.063 mg   

>Source: National Institute of Nutrition, ICMR, Hyderabad, India.

Tips for Storing & using

  • Buy and store mustard in whole form, if possible. Grind or powder them in a grinder or mortar & pestle just prior to using because they rapidly lose their freshness and flavour once ground.

  • Spices should be stored in airtight containers in a cool dark place.

  • In many dishes mustard paste and mustard sauce may be used.

Also Read The Following

All Spices & Herbs | Hindi Names of Spices | Medicinal Herbs | Amchur health benefits | Asafetida Hing Spice | Cinnamon spice benefits | Fenugreek health benefits | Ginger benefits | Turmeric spice health benefits | Mace Spice | Cinnamon Spice | Mint spice benefits | Cumin health benefits

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