Mustard is available in white, black and brown varieties. The white variety is the mildest of the three. Mustard is an excellent source of a variety of nutrients. These include antioxidant minerals [iron, manganese, magnesium, phosphorus, calcium, zinc and selenium], vitamins, protein, fibre and omega-3 fatty acids.

Health benefits of mustard seed

• Mustard contains myrosin and sinigrin that generate heat. This speeds up metabolism and increases blood flow. As a result, you also sweat a bit to help bring down your core temperature.
• Being hot and spicy, mustard stimulates secretion of saliva, aiding digestion. [This is true of all varieties].
• Black and brown mustard contain isothiocyanates, which inhibit the growth of cancer cells. The antioxidants in mustard greens [flavonoids, indoles, sulforaphane, carotenes, lutein and zeaxanthin] also help fight cancer.
• Mustard has sulphur, making it effective in treating skin ailments.
• The anti-inflammatory property of mustard helps reduce the severity of asthma and migraines. It also brings relief in rheumatoid arthritis.
• Magnesium, present in mustard greens and mustard seeds is effective against high blood pressure.
• Mustard greens reduce LDL [bad cholesterol] and increase HDL [good cholesterol] levels in the blood and are thus considered to be good for heart ailments.
• Mustard seeds are a good source of magnesium and selenium, making them effective against age-related memory disorders like Alzheimer’s.
• Eating mustard helps the body in getting rid of nicotine quickly.
• The omega-3 and omega-6 fatty acids in mustard make it effective against coronary heart disease.

How to store mustard

Store whole mustard seeds in airtight containers in a cool, dry place so that they can last up to a year. You can even store ground/powdered mustard in a similar manner up to six months. Sauces made from mustard last long as they are made using an acid component and salt. They last better if stored in the refrigerator. However, the pungency and flavour starts to diminish with passing time, even when unopened. So use them within a year.

Mustard oil too stays best refrigerated or it goes rancid.

Quick serving tips

Here are some ideas on using mustard in your diet:

1. Use mustard instead of fatty condiments like mayonnaise, cheese spread/dips, butter and oil dressings.
2. Use mustard as a salad dressing. Combine it with vinegar and honey for extra flavour.
3. Use it as a marinade for non-vegetarian dishes such as fish, chicken and meat.
4. Sprinkle roasted whole mustard seeds or seeds added to oil while tempering on dhoklas, muthias, dals to give them a nutty flavour.
5. Pair mustard greens with spinach to make parathas. Add butter, tomato, garlic and onion to mellow down the pungent flavour. The greens also taste great with chicken, meat, egg curries and soup.

Don’t have mustard if…

1. You have a thyroid problem: Mustard greens are not recommended for those with thyroid problems since it belongs to the goitrogen family, which may interfere with thyroid hormone production and can cause thyroxine hormone deficiency in individuals with thyroid dysfunction.
2. You suffer from oxalate urinary tract stones: Mustard greens contain oxalic acid, which may crystallise and form stones.
3. You are pregnant or lactating. There is some evidence that mustard oil might cause a miscarriage or reduce the flow of milk.
4. Further, people having hypertension should limit their intake of mustard sauce, as it contains butter, vinegar and preservatives like salt.

Mustard oil is a strong irritant, which can cause potential ill effects.

Side effects of mustard oil:

• The vapours from allyl isothiocyanates found in oil of black and brown mustard are strong eye irritants and may lead to eye inflammation, redness and watering. They may also irritate the skin. Hence, as a precautionary measure, do a patch test beforeusing the oil. Do not use this oil for massaging babies as they havesensitive skin, which may react to mustard oil.
• Mustard oil has a sharp pungent taste, which may not suit everyone’s palate.

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Why you must eat it

• Pistachios are a rich source of vegetable protein.
• Cholesterol-free and high in monounsaturated fats [90 per cent of its total fat content], pistachios help reduce the bad cholesterol and boost the good cholesterol. This helps prevent cardiovascular diseases.
• The presence of vitamins and minerals in pistachios help build immunity and combat diseases. They also help in building strong bones and teeth, strengthen nerves, and purify blood.
• The phytonutrient content in pistachios helps fight degenerative diseases such as atherosclerosis and cancer.
• Pistachios are packed with fibre [3g per serving] that curbs food cravings, thus making them a good diet snack. The fibre also eases constipation and haemorrhoids.
• The vitamin B6 in pistachios boosts production of amino acid GABA [gamma-aminobutyric acid], which acts as a mood elevator and stress reliever.
• The magnesium content in pistachios relaxes the nerve cell activity in the uterine muscles helping relieve menstrual cramps.
• Being rich in potassium, pistachios act as antidote for those suffering from high blood pressure.
• Pistachios have carotenoids like lutein and zeaxanthin in significant amounts. This helps reduce the risk of macular degeneration. It is lutein that lends these nuts its green colour
• Pistachios have good amounts of vitamin A, C, E and folic acidnutrients that are good for your skin.

How much to eat

Pistachios are high in mono and polyunsaturated fat and protein. The recommended intake is 1oz [28g] or a handful for not more than four times a week. A handful of plain unsalted pistachios provide approximately 150  200 calories.

What you must know

• Eat pistachios in limited quantity, else you may suffer its side effects.
• Pistachios go rancid if not stored properly in a cool dark place due to their high fat content. The nuts are more protected in their shells.
• To cut down on the sodium and fat intake, avoid having salted or fried pistachios.

In your diet

Here are some ways to include pistachios in your diet:

• Add them to your breakfast cereal, pancakes, breads or muffins.
• Add them to your soups and salads to get that extra crunch.
• Snack on them in between your meals to curb hunger pangs.
• Mash dates after removing the seeds.
• Make round balls of it and stuff some crushed pistachios into them to make excellent dessert.

This was first published in the May 2011 issue of Complete Wellbeing.

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There is another variety, called the Hamburg parsley, which are white turnip-like roots or tall fern-like leaves. Parsley is an excellent addition to your daily diet if you just get used to its slightly bitter or pungent, salty taste.

Nutritional benefits

Parsley is loaded with nutrients. It contains:

• Traces of vitamin B12 that helps in maintaining a healthy nervous system and DNA synthesis.
• Beta carotene [a potent antioxidant] that prevents ageing, night blindness and other eye problems. It also boosts immunity, protects against toxins and cancer formations.
• Folic acid that plays a vital role in maintaining good cardiovascular health. It aids proper cell multiplication and maturation.
• Fluorine and calcium, which are essential in tooth and bone development. Parsley also prevents tooth decay and bad breath.
• Chlorophyll, which has anti-bacterial and anti-fungal and anti inflammatory properties. It is also effective against nasal congestion, sinusitis and body odour.
• Alpha-linolenic acid, an important essential fatty acid that acts against cancer and is essential for good brain health. It slows the build-up of atherosclerotic plaques, which cause hardening of the arteries thus preventing cardiac diseases and lowering blood pressure.
• It has more vitamin C than most of the vegetables and even oranges.

Health gains

Due to the presence of multiple nutrients, parsley has the following therapeutic uses:

• Helps fight against common cold, fevers and infections.
• Aids in treating anaemia due to its high iron and folic acid content.
• Has diuretic properties and helpful in treating many kidney disorders.
• Stimulates digestion, reduces inflammation, regulates the menstrual cycle and relieves menstrual pain.
• Acts as an immunity booster.
• Purifies blood and hence is used to treat many liver diseases.
• Fights free radical attack thus helpful in treating cancer, prevent ageing and cardiovascular diseases.
• Inhibits histamine secretions during allergy attacks and thus is useful in treating hives and other such allergy symptoms.

Adding it to your diet

Here is how you can add parsley to your diet:

• Add chopped parsley mixed with lime juice over some cut veggies like chopped bell peppers, baby corn, carrots to make a delicious crunchy salad.
• Add chopped parsley to tomato or pumpkin soup to make it more zesty and delicious.
• Use parsley paste with lime, ginger and garlic to marinate fish, chicken, and lamb.
• Add chopped parsley while making juice of carrot, beetroot and orange. This is a very refreshing vitamin-booster drink.
• Add chopped parsley with cottage cheese and corn while making grilled sandwich.
• Sprinkle it over any of the salads with your favourite dressing.
• Consume fresh parsley juice as a healthy herbal drink.

Side-effects

Take caution regarding the following:

• Parsley should not be consumed by pregnant women in large amounts as oil from parsley can stimulate contractions of the uterine muscles and possibly result in pre-term labour or may even cause abortion.
• Parsley contains large amounts of oxalates, which if it becomes too concentrated in the body may, crystallise and cause kidney stones in people who are predisposed to kidney problems.
• Parsley tea if had in excess amounts can lead to internal bleeding in case of warfarin therapy.

Usage tip

Clean fresh parsley by cutting off the ends of the stems and washing them. The washed parsley leaves should then be placed in paper towels and refrigerated immediately so that they remain fresh.

Check that the parsley is not very moist as it may spoil soon. Use only fresh parsley as the dried variety is inferior to it in flavour as well as nutritive value.

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