Mustard Oil and Health: What the Evidence Says

For millions of families in North and East India, mustard oil is simply "the" cooking oil. Its sharp, pungent flavour defines Bengali fish curries, Punjabi saag and countless pickles. Yet you may have read that mustard oil isn't allowed as a cooking oil in some countries. Both facts are true. Here's what's behind them.

This article is general information, not medical advice. If you have a heart condition or other health concern, ask your doctor or a registered dietitian which oils suit you.

What's in mustard oil

Like most plant oils, mustard oil is mainly unsaturated fat. It is known for containing a relatively high share of monounsaturated fat and some omega-3 fat (alpha-linolenic acid), and relatively little saturated fat compared with ghee or coconut oil. Traditional Indian mustard varieties also contain a fatty acid called erucic acid.

The erucic acid question

Erucic acid is the reason mustard oil is treated differently around the world. Older animal studies linked high intakes of erucic acid to heart effects, and that led some regulators to restrict it. A scientific review notes that these cardiac adverse effects have not been confirmed in humans, while the debate continues (review on PMC).

In the United States, expressed mustard oil isn't permitted to be sold as a cooking oil because of its erucic acid content, which is why some bottles abroad say "for external use only" (Poison Control). In India, mustard oil is a recognised edible oil under food-safety regulations.

India's rule on blended mustard oil

In 2020, the Food Safety and Standards Authority of India (FSSAI) issued a direction prohibiting the blending of mustard oil with other edible oils (FSSAI direction). Researchers have since discussed the nutrition implications of that ban, including erucic acid levels (analysis).

So should you cook with it?

Mustard oil has been part of Indian diets for generations, and it is a legal edible oil in India. Most nutrition guidance, including India's own, recommends:

• Using oils in moderation. All oils are energy-dense.
• Rotating or combining different oils rather than relying on one. For example, mustard oil for some dishes and groundnut or sesame for others.
• Not reusing oil repeatedly for deep frying.

Common myths

• "Mustard oil is poison." That isn't supported by evidence on normal culinary use in India.
• "Mustard oil cures joint pain or heart disease." There's no strong evidence for these claims either.
• "Pungency proves purity." Smell alone can't tell you whether an oil is pure. Check the FSSAI licence and label.

Sources

• Erucic Acid: Both Sides of the Story, a concise review, PMC.
• FSSAI, Direction on prohibition of blending of mustard oil, 2020.
• Examining Ban on the Blending of Mustard Oil in India: A Food Nutrition Perspective.
• Poison Control, Mustard and mustard oil safety.

Cooking with mustard oil? See PoshBhumi Yellow Mustard Oil, and compare oils in Premium Oils.