Rai Seeds and Sarsoo Oil
Rai seeds, Mustard seeds or Sarsoo are the different name of a plant botanically known as Brassica juncea. It has many cultivars, in sub-continent of India & Pakistan white, brown and black varieties are commonly used by people. Greeks, Romans, Asians and Africans have all explored the taste of mustard seeds and have integrated them into their cuisines. It is the second most traded commodity in the world. The Brown & Black seeds are pungent in taste and use as spice while the White (yellow) is mild and used for extracting oil.
In the classification of oil Mustard /Sarsoo oil is considered as hard oil and best as frying oil. Combination of Mastard oil with Fish complements each other and enhances the health benefits of both.
Mustard seeds also find their place in the Bible and their first usage record is found in the Sanskrit scripts that date back to thousands of years.
Rai or Mustard seed are popular throughout the world because it is easy to cultivate and has a great taste. Besides these facts it has an even greater health profile. It is declared as the healthiest cooking oil available. 100 gram Mustard seed/oil nutrient profile is as under:
| Principle | Nutrient Value | Percentage of RDA |
| Energy | 508 Kcal | 25% |
| Carbohydrates | 28.09 g | 21% |
| Protein | 26.08 g | 46% |
| Total Fat | 36.24 g | 121% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 12.2 g | 32% |
| Minerals | ||
| Calcium | 266 mg | 27% |
| Copper | 0.645 mg | 71% |
| Iron | 9.21 mg | 115% |
| Magnesium | 370 mg | 92% |
| Manganese | 2.448 mg | 106% |
| Selenium | 208.1 µg | 378% |
| Zinc | 6.08 mg | 55% |
| Electrolytes | ||
| Sodium | 13 mg | 1% |
| Potassium | 738 mg | 16% |
| Phyto-nutrients | ||
| Carotene-ß | 18 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 508 µg | — |
| Vitamins | ||
| Folates | 162 µg | 40% |
| Niacin | 4.733 mg | 30% |
| Pantothenic acid | 0.810 mg | 16% |
| Pyridoxine | 0.397 mg | 31% |
| Riboflavin | 0.261 mg | 20% |
| Thiamin | 0.805 mg | 67% |
| Vitamin A | 31 IU | 1% |
| Vitamin C | 7.1 mg | 12% |
| Vitamin E-? | 19.82 mg | 132% |
| Vitamin K | 5.4 µg | 4% |
This nutrition value makes the Mustard seeds/oil comparable to any edible oil used in the world. We need to include it in our daily use to get a world of health benefits we can grown in our own backyard. Beside our personal health it is The Healthiest Edible Oil for our Economy as it requires no Foreign Exchange to grow. It is grown locally.
- Generally perceived as health benefiting spice, mustard seeds are indeed very rich in phytonutrients, minerals, vitamins, and anti-oxidants.
- Being one of the chief oil seeds, mustards are indeed very high in calories; 100 g of seeds provide 508 calories. Nonetheless, the seeds are made of quality proteins, essential oils, vitamins, minerals, and dietary fiber.
- The seeds are high in essential oils as well as plant sterols. Some of the important sterols include such as brassicasterol, campesterol, sitosterol, avenasterol, and stigmasterol. Some of the glucosinolate and fatty acids in the seeds are sinigrin, myrosin, erucic, eicosanoic, oleic, and palmitic acids.
- Mustard seeds are an excellent source of essential B-complex vitamins such as folates, niacin, thiamin, riboflavin, and pyridoxine (vitamin B-6), pantothenic acid. These vitamins are essential in the sense that body requires them from external sources to replenish. These B-complex groups of vitamins help in enzyme synthesis, nervous system function and regulating body metabolism.
- 100 g of mustards provide 4.733 mg of niacin (vitamin B-3). Niacin is a part of nicotinamide coenzymes that help lower blood cholesterol and triglyceride levels.
- Mustard seeds contain flavonoid and carotenoid antioxidants such as carotenes, zeaxanthin, and lutein. In addition, the seeds compose a small amount of vitamin antioxidants such as vitamin-A, C, and vitamin-K.
- The seeds are an excellent source of vitamin-E, gamma tocopherol; contain about 19.82 mg per 100 g (about 132% of RDA). Vitamin-E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucosa and skin by protecting it from harmful oxygen-free radicals.
- Mustards are a rich source of health benefiting minerals. Calcium, manganese, copper, iron, selenium, and zinc are some of the minerals especially concentrated in these seeds. Calcium helps build bone and teeth. Manganese used by the body as a cofactor for the antioxidant enzyme superoxide dismutase. Copper required in the production of red blood cells. Iron is essential for the red blood cell formation and cellular metabolism.
The Mustard seeds/oil is just not a tasty edible oil it has a great medicinal outlook as well. Some of the medicinal benefits are as under:
Cancer Treatment
The presence of compounds like glucosinolates and myrosinase in mustard seeds are known to use phytochemicals to inhibit the growth of cancer cells. This is definitely a major mustard seeds health benefit
Rheumatic Arthritis
Rai seeds are a source of relief for people having rheumatic arthritis. The selenium and magnesium content in it helps in providing relief from this problem
Migraine
Migraine occurrence also reduces owing to the magnesium content present in the mustard seed. A little touch of mustard to your fish can boost the constituting omega-3 content
Respiration Congestion
Rai seeds or mustard in general is known to relieve any congestion problems in respiration
Disease Prevention
There are certain nutrients in mustard seeds that prevent diseases from occurring. They are all a part of the basic structure of the Brassica family to which mustard belongs
Dietary Fiber
Rai seeds are a good source of dietary fibers that improve digestion in the body. They make the bowel movements better, thus improving the overall metabolism of the body. The fiber content here is mostly very readily soluble making it effective for use
Cancer Risk Prevention
Selenium content in mustard seeds provides good resistance to the body against cancer cell formation. It is known to slow down the rate of development of cancer cells and also acts as an anti-oxidant
Blood Pressure and Menopausal Relief
A number of nutrients present in mustard seeds like copper, iron, magnesium and selenium also assist in the treatment of blood pressure and menopause relief
Asthma
Rai/Mustard seeds are also known to be beneficial for Asthma patients. The presence of minerals like copper, magnesium, iron and selenium in it are responsible for the prevention of Asthma Attacks
Skin Benefits of Mustard Seeds
Natural scrub: Rai seeds are a natural scrub. You can add it to either lavender or rose essential oil. Use this mix to scrub your face and exfoliate dead skin.
Hydrates skin: Rai seeds, used with Aloe Vera gel, can act as a great combination to hydrate your skin. It removes all impurities from your face and nourishes it from within
Slows ageing: Rai seeds make for a great source of carotene and lutein. It is also a great power house of vitamin A, C and K. Together these nutrients make for an excellent antioxidant
Fights infections: These seeds contain a good amount of sulphur which is known for its anti-fungal properties. They help ward off skin infections
Hair Benefits of Mustard Seeds
Hair growth: Mustard oil, extracted from mustard seeds, is a good source of Vitamin A. Vitamin A is a great nutrient for hair growth. It is also a great stimulant which leads to faster hair growth
Strengthens hair: Mustard seeds contain protein, calcium, vitamin A and E, omega-3 and omega-6 fatty acids. All of these together strengthen your hair from within. Strengthened hair means lesser hair fall too.
Conditions: Mustard seeds contain fatty acids. These are known to condition your hair from deep within. It also gives hair a good shine and bounce.
Use in moderate quantity
For use as medicinal remedy, follow the instructions of your medical or health professional.
Inclusion of small quantity in the daily diet/use is the best way to enjoy the blessings of nature.
- Prevent aging
- Lowers blood cholesterol levels
- A rich source of phyto-nutrients, minerals, vitamins and anti-oxidants
- Enhance the nervous functions and regulating body metabolism.
- A rich source of calcium, manganese, iron, selenium, zinc and copper
- Cures muscle pains, rheumatic and arthritic pains
- Stimulates hair growth
- Rai paste can function as a laxative
- Stimulates the production of gastric mucosa
- Enhance the secretion of intestinal juices