Seeds and Cereals

Health Benefits of Mustard Seed

Mustard seed is popularly known as a condiment used in the preparation of sandwiches and sauces. However, what many people don’t know is that these little grains bring numerous health benefits.

It is very versatile and can be consumed in a variety of ways. In fact, even people who don’t like the taste of its industrialized version can find a pleasant way to consume it and enjoy all its properties.

In this article, you will learn more about each of the benefits that this powerful food can bring to your body. You will also learn about the origin of mustard seed, tips on how to introduce it into your diet, recipes and much more. Come on?


Despite being known for being extremely small, mustard seed is very rich in properties that help promote the health and well-being of our body.

Add these properties are:

  • Excellent source of fiber, which helps to regulate the bowel;
  • Rich in selenium and magnesium, which have anti-inflammatory properties and can help in the treatment of various diseases;
  • Source of fatty acids;
  • Source of important minerals, such as zinc, iron and calcium, which help in the maintenance and health of the body in general;
  • Rich in omega-3, essential for controlling cholesterol levels and improving heart health;
  • Rich in antioxidants.



This seed can bring many benefits to our health. Let’s get to know the main ones below and why they occur!

1. Helps control cholesterol

High cholesterol levels can be a big problem and bring several health complications, such as high blood pressure and heart problems. One of the great benefits that the consumption of mustard seed can bring to help control these levels, reducing the bad cholesterol and increasing the good one.

This is because the seeds are rich in omega-3s and also rich in fatty acids. These two substances are essential for the maintenance and control of heart health.

2. Helps regulate bowel function

Another very striking benefit of mustard seed is its high fiber content. Fiber is extremely important for the proper functioning of the intestine, which in turn is essential for our health and well-being. In addition, it also ends with the feeling of bloating and swollen belly.

3. Can aid in weight loss

Another benefit brought by fiber is that it helps to increase satiety after meals and reduce hunger, helping people who are dieting to lose weight.

Another reason why daily consumption of this seed can help with weight loss is that it has a large amount of B vitamins. When consumed regularly, they help speed up metabolism, making the body burn more calories and aiding in the process of slimming in a healthy way.

4. Anti-inflammatory action

Mustard seed is rich in selenium and magnesium. These two minerals have anti-inflammatory properties, making it an excellent ally in fighting inflammation and the symptoms it causes, such as muscle pain and even diseases such as asthma.

5. Can be used as a decongestant

In addition to its anti-inflammatory action, which helps to treat respiratory diseases, the seed can also be used to help with expectoration.


In its pure version, mustard seed does not pose any harm to health. However, you must always remember to consume it in moderation, as anything in excess, no matter how healthy, can be harmful.

In its industrialized version, it is important to be more cautious. You need to be aware of excess sodium or other additives that some manufacturers add. The most recommended is always to consume the beans in their natural form.


We’ve already seen that mustard has several health-beneficial properties. But after all, how then can we include it in our food in a practical and creative way?

To help you, we’ve selected some recipes that you can make at home to start enjoying all the benefits that this powerful little seed can give you.


Sauce is a very practical and tasty way to use seeds. It can serve as an accompaniment to red meat or chicken.


  • 1 box of sour cream
  • 1 tablespoon of butter
  • 1 tablespoon mustard seed
  • ¼ of chopped onion
  • salt to taste

preparation mode

  • In a deep skillet, heat the butter and brown an onion.
  • Then mix the cream and stir well, always over low heat.
  • When the mixture is homogeneous, add the mustard seed and continue stirring for a few more minutes. Turn off the fire and you’re done.
  • Serve as an accompaniment to grilled or roasted meats.
  • Note: for a lactose-free and vegan option, you can substitute regular cream for soy and butter for olive oil.


This is a healthy, different and surprisingly tasty recipe.


  • 250g of cooked noodles
  • 1 tablespoon of oil or butter
  • 1 tablespoon of chopped garlic
  • 1 tablespoon mustard seed
  • Salt and seasoning to taste

Preparation mode

  • Cook the noodles as per the directions on the package. Don’t miss the point;
  • In a large, deep skillet, heat the oil and then brown the garlic;
  • Add seeds and continue frying;
  • Then add the cooked and drained noodles and mix well;
  • Serve immediately;
  • If desired, you can also add diced chicken or vegetables of your choice.

Another very popular way to consume this seed is through teas. We’ll know what it’s for and how to prepare it next.


One of the most popular uses for mustard seed, after sauces, is tea. That’s because, in this form, it is possible to enjoy all its benefits in a practical, fast, effective way and without having to consume it in its pure form, having a much smoother taste.

Mustard, cinnamon and fennel tea is quite simple to make and can be used to relieve and help treat a variety of problems, such as muscle pain, respiratory problems and even the dreaded symptoms of menopause.

Check out the recipe below:


  • 1 tablespoon mustard seed
  • 1 tablespoon of cinnamon powder
  • 1 tablespoon of fennel
  • 1 liter of water

Preparation mode

  • Mix all the ingredients and cook until the water starts to boil.
  • Turn it off and let it simmer for at least another ten minutes.
  • Strain and consume neat.
  • For the treatment to be more effective and the results to be lasting, the ideal is to drink this tea every day, at least twice a day.


As we said, mustard tea is widely used to treat some pain and illnesses. But can it also help with weight loss?

The answer is yes. As we said above, this seed, being rich in B-complex vitamins, speeds up metabolism. Also, if you use cinnamon, which is known for its thermogenic properties (which make the body expend more energy), the effects are even more potent.

However, for the consumption of tea to really bring good results, it is necessary to associate it with other changes. A balanced diet, physical exercise and daily consumption of at least 2 liters of water are essential to achieve your goals even faster.


Mustard seeds can be found in different varieties as there are several species of mustard plant. There are three seeds used in food:

 Yellow: This is the most popular of all, has a less intense flavor and is used to make industrialized mustard sauce.

Dark yellow: this variety has a much stronger and bitter taste than the first, and is used in the manufacture of Dijon sauce.

Black: this one also has a very intense and striking flavor.


Mustard seed can be found to buy both whole and powdered. You can purchase it in different types of stores, such as:

  • Emporiums;
  • Natural products stores;
  • Fairs;
  • Markets;
  • Online stores, etc.


Mustard seed is usually sold in bulk, which is the mode in which it usually costs less, costing about R$12 per 100 grams. However, the price may vary depending on region, packaging, brand, variety and store.

Remember that, because it is quite strong, you won’t need to use it in large quantities. Because of this, its cost ends up being considerably low.

As we could see, mustard seed is rich in nutrients, fiber and beneficial properties for the body, being a healthy and tasty option that can be included in our daily diet!

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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