Benefits Of Mustard Seeds
Discover the powerful health benefits of mustard seeds, including improved digestion, heart health, anti-inflammatory properties, and essential nutrients for overall wellness.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 24th Jul, 2025
Introduction
Mustard seeds, commonly known as Raai in Hindi, are tiny powerhouses of nutrition and health benefits. These small, round seeds come in different varieties—black, brown, and white—and have been used for centuries in cooking and traditional medicine. Whether you consume them as whole seeds, oil, or paste, Raai offers numerous health advantages that can enhance your well-being.
In this article, we’ll explore the many benefits of Raai, how it can improve your health, and simple ways to include it in your daily diet.
Nutritional Value of Raai
Raai is packed with essential nutrients, including:
Healthy Fats: Rich in omega-3 and omega-6 fatty acids that support heart and brain health
Protein: A good source of plant-based protein, essential for muscle growth and repair
Dietary Fibre: Promotes healthy digestion and supports gut health
Vitamins: Contains vitamins A, C, K, and B-complex, crucial for immunity, vision, and energy metabolism
Minerals: Packed with calcium, iron, magnesium, phosphorus, and selenium to strengthen bones and boost overall health
Antioxidants: Help protect cells from oxidative stress and reduce inflammation
These nutrients make Raai a great addition to a balanced diet.
Health Benefits of Mustard Seeds
Mustard seeds are packed with powerful nutrients that offer a wide range of health benefits, from boosting immunity to supporting heart and digestive health.
1. Supports Heart Health
Mustard seeds contain healthy fats that help reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
The presence of omega-3 fatty acids helps lower blood pressure and reduces the risk of heart disease.
Magnesium in Raai helps regulate blood pressure and improve circulation.
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2. Aids Digestion
The fibre in mustard seeds promotes healthy digestion and prevents constipation.
Raai stimulates the production of digestive enzymes, helping in better nutrient absorption.
It can also relieve bloating and gas when consumed in moderation.
3. Boosts Immunity
Mustard seeds are rich in antioxidants and selenium, which strengthen the immune system.
The anti-inflammatory properties help fight infections and reduce inflammation in the body.
4. Helps in Pain Relief
Mustard oil is often used in massage therapy to relieve muscle and joint pain.
Applying a paste of mustard seeds can help reduce arthritis pain due to its warming effect.
5. Supports Respiratory Health
Raai has decongestant properties, making it useful in treating colds and coughs.
Inhaling steam with mustard oil can help clear nasal congestion.
6. Promotes Healthy Skin and Hair
The antimicrobial properties of mustard seeds help treat skin infections.
Mustard oil improves blood circulation to the scalp, promoting hair growth and reducing dandruff.
7. May Help in Weight Management
The metabolism-boosting properties of Raai can aid in weight loss.
The fibre content keeps you full for longer, reducing unnecessary cravings.
How to Include Raai in Your Diet?
Here are some simple ways to add Raai to your meals:
Tempering (Tadka): Use mustard seeds in tempering for dals, curries, and stir-fries.
Mustard Oil: Use it for cooking or as a salad dressing.
Mustard Paste: Mix ground mustard seeds with water, vinegar, or yoghurt to make dips or marinades.
Pickles & Chutneys: Mustard seeds are commonly used in pickles for flavour and preservation.
Note: Mustard seeds have a strong flavour, so start with small quantities if you’re new to them.
Precautions & Side Effects
While Raai is generally safe, some people may experience:
Allergic reactions
Stomach irritation may occur if consumed in excess
Mustard oil should not be consumed raw in large amounts as it contains erucic acid, which may be harmful in high doses
If you have any existing health conditions, consult your doctor before making significant dietary changes.
When to See a Doctor?
If you experience:
Severe allergic reactions after consuming mustard.
Persistent digestive discomfort.
Unexplained weight loss or health concerns.
It’s best to consult a healthcare professional. You can easily book a consultation with a doctor on Apollo 24|7 for personalised advice.
Conclusion
Raai (mustard seeds) is a simple yet powerful ingredient that offers multiple health benefits, from improving heart health to boosting digestion and immunity. By incorporating it into your diet in moderation, you can enjoy its advantages naturally.
If you’d like to learn more about how Raai can benefit your specific health needs, consider consulting a nutritionist or doctor on Apollo 24|7 for expert guidance.
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Consult Top Ayurvedic Practitioner
Dr. Asique Perwaiz
Andrology
7 Years • BUMS, Unani , Sexologist, Ayurvedic Medicine
Kolkata
MS Haque Clinic, Kolkata
Dr. Shiv Prakash Singh
Ayurveda Practitioner
17 Years • BAMS
Dumdum
Vedhive Ayurveda Clinic, Dumdum
Dr. Chandan Kumar Yadav
Ayurveda Practitioner
8 Years • BAMS
West Bengal
sriveda, West Bengal
Dr. Pinakshi Roy
Ayurveda Practitioner
22 Years • BAMS (PGD), Cal (Ayurvedacharya)
Kolkata
Heal with Smile Ayurvedic clinic, Kolkata
(25+ Patients)
Dr. Sasanka Chowdhury
Ayurveda Practitioner
13 Years • BAMS
Kolkata
Sriveda, Kolkata
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