In ancient teachings, Jesus used the mustard seed as a profound analogy for faith. He highlighted how like a mustard seed, the smallest amount of faith holds the potential for extraordinary growth and transformative outcomes. This idea resonates deeply because it speaks to the power of something seemingly insignificant.
Modern science offers a fascinating parallel – the mustard seed, though tiny, is a powerhouse of nutrients and bioactive compounds that can enhance your meals, health and well-being.
Mustard is not just one plant but a family of species, each with unique characteristics. From the familiar white mustard (Sinapsis alba L.) to the piquant black mustard (Brassica nigra L.) and brown mustard (Brassica juncea L.), and even wild mustard varieties like Sinapsis arvensis L., mustard thrives across diverse climates and yields seeds rich in compounds that have drawn the attention of chefs, farmers, researchers and scientists alike.
Farmers favor mustard for its adaptability and high yield. Scientists admire its composition, which includes polyunsaturated fatty acids, glucosinates, antioxidants and proteins among others.
A rich source of healthy fats
These little seeds boast an impressive fat content – ranging from 23 to 47 percent, depending on their variety. Their unique lipid profile includes several types of fatty acids, each with potential benefits for your health.
White mustard oil is rich in oleic acid, a heart-healthy monounsaturated fat. Brown and black mustard oils have higher levels of linoleic acid, a key omega-6 fatty acid. Across all mustard species, linolenic acid, an omega-3 fatty acid, is present in significant amounts, offering potential support for brain and heart health.
These healthy fats play vital roles in the body – from forming the building blocks of cell membranes to supporting brain development and maintaining cardiovascular health. In particular, omega-3 fatty acids are essential but cannot be made by the body – meaning they must come from our diet. While oils like chia and flaxseed oils are renowned for their omega-3 content, certain varieties of mustard seed oil are emerging as competitive options, with a balanced omega-3 to omega-6 ratio.
Glucosinolates in mustard
Natural compounds called glucosinolates are sulfur-rich compounds found abundantly in plants of the Brassicaceae family, such as mustard. These compounds not only give the mustard its characteristic zing but also other intriguing potential benefits for health and food preservation.
Glucosinolates are durable and stable on their own but transform into bioactive molecules when the mustard seeds are chewed or crushed. This transformation is triggered by an enzyme called myrosinase, which lives in a separate compartment of the mustard seed. When the seed is damaged, the myrosinase enzyme and glucosinolate mix produce byproducts like isothiocyanates, nitriles and thiocyanates.
While glucosinolates are heat resistant, the myrosinase enzyme is sensitive to temperature. Heating mustard seeds or related vegetables like broccoli can deactivate myrosinase, halting the transformation of glucosinates into their active forms.
Incorporating raw or lightly cooked mustard seeds into steamed broccoli can activate myrosinase, which can kickstart and facilitate the production of beneficial compounds like sulforaphane.
Sulforaphane is a compound celebrated for its antioxidant properties and its potential as a chemopreventive agent, with research published in the EXCLI (Experimental and Clinical Sciences) Journal highlighting its potential in combating various cancers, including those of the bladder, breast, colon, lung, prostate, skin and stomach. Additionally, sulforaphane shows potential protective effects against cardiovascular conditions, diabetes and neurodegenerative disorders.
Antioxidant powerhouse
Mustard seeds are rich in natural antioxidant compounds like 3,4-dihydroxybenzoic acid, ferulic acid and sinapic acid, In black mustard, an additional antioxidant called rutin makes an appearance. These antioxidants work by neutralizing free radicals, which can help delay food spoilage and protect oils from oxidation.
Some of mustard's antioxidants, such as tocopherols (vitamin E compounds), stand out for their potency. White mustard contains the highest levels of tocopherols – almost twice as much as black mustard.
How mustard seeds are prepared has a big impact on their antioxidant properties.
Roasting. Gently roasting mustard seeds (about five minutes at 165 C) not only preserves the fatty acids in the oil but also reduces oxidation during storage. This process triggers the formation of canolol, a powerful antioxidant created when sinapic acid breaks down. Canolol is stronger than many well-known antioxidants and may also offer protective effects against cellular damage.
Germination. Sprouting mustard seeds can increase their total antioxidant content dramatically – by up to almost 50 percent in white mustard and nearly 45 percent in black mustard.
Mustard seed oil, a popular cooking oil tends to be sensitive to oxidation, which can affect its flavor and shelf life. Roasting the seeds before pressing improves the oil's stability by slowing the breakdown of protective compounds like carotenoids (beta-carotene, lutein) and tocopherols. These natural pigments also provide mustard oil with its rich color and antioxidant properties.
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