Mustard is part of the brassica plant family along with broccoli, cabbage and horseradish. All brassicas contain glucosinolates, compounds with proven cancer fighting properties. Glucosinolates are also responsible for the pungent odors and flavors of these plants.
Mustard seeds are also a great source of trace minerals. These spicy seeds are especially high in selenium, which has high anti-inflammatory effects in the body. Phosphorous, magnesium and manganese are also present in substantial amounts. Iron and copper are present in mustard seeds in smaller amounts.
Mustard seeds are nutritional powerhouses with strong anti-cancer and anti-inflammatory properties.
Other compounds in mustard seeds with proven health benefits are high levels of omega-3 fatty acids and tryptophan. Beta carotene, a vitamin A precursor, is present in significant amounts. Mustard seeds also contain many sulfur compounds, giving them both anti-bacterial and anti-fungal properties when eaten or when applied topically to the skin.
Eating small amounts of mustard seeds daily can also boost metabolism. This could be important for anyone trying to lose weight or just cut their body fat percentage. This effect has also been shown for some other spicy foods.
It is easy to add mustard seeds to any healthy whole food diet. I like to add whole seeds to a pot of cooking dried beans. Mustard seeds make a good addition to pickling brine for cucumbers or other vegetables. I will occasionally brine a chicken or pork roast overnight for flavor and tenderness before cooking and always throw in some whole mustard seeds. Or make your own fresh mustard condiment – it is quick, easy and better tasting than any prepared mustard available in stores.
The green leaves of fast growing mustard plants are also edible and make a good addition to any backyard garden. Mustard greens can be eaten raw in green salads when young and tender. Older, larger leaves can be cooked along with collards, beet greens and turnip greens for a nutritious side dish.