Mustard Prevents Cancer and Offers Other Amazing Benefits

When hearing about mustard, most people immediately think of that sauce that is sold in supermarkets and commonly used to add flavor to snacks, meats and dishes in general. But, did you know that mustard is, in fact, a plant grown all over the world and that it can be used from leaves to seeds, and that it is very nutritious?

Luiza Ferracini, nutritionist at Dietbox (a platform that helps nutrition professionals to strengthen their relationship with patients), comments that mustard can be found on sale in the form of seeds, leaves or industrialized sauces. “It’s an iconic food and has a lot of history… It’s estimated to have first appeared in India in the 3000s BC,” she says.

In addition to being used in different ways, mustard stands out for offering several health benefits. “Mustard leaves and seeds are rich in minerals like calcium, magnesium, potassium and phosphorus. In addition, they have antioxidants, such as flavonoids, which have been proven to help prevent breast, prostate, colon and ovarian cancer”, highlights Luiza.

8 surprising benefits of mustard

Find out why it’s worth including mustard in your diet:

1. Detoxifying power: mustard leaf is rich in glucosinolate (a compound that protects the liver and improves its performance) and, therefore, activates enzymes that metabolize toxic substances. In addition, it has chlorophyll, which also contributes to the elimination of toxins from the bloodstream.

2. Combating high cholesterol: both mustard leaf and mustard seed are allies when it comes to fighting high cholesterol. The seed contains vitamin B3, which fights atherosclerosis (when there is accumulation of fat, cholesterol and other substances on the walls of the arteries); and the leaf improves the production of bile by the liver (which uses cholesterol as a raw material). This all even helps to prevent heart disease.

3. Improvement of PMS and menopause symptoms: mustard can be a great ally because, especially due to the presence of calcium and magnesium, it helps to maintain good bone health in women.

4. Fighting pain: with anti-inflammatory action, mustard helps relieve joint and muscle pain.

5. Cancer prevention: Luiza recalls that mustard has antioxidants, such as flavonoids, which have been proven to help prevent breast, prostate, colon and ovarian cancer.

6. Prevents constipation: as it is a source of fiber, it can help in the treatment of constipation and in the proper functioning of intestinal transit.

7. Prevention of arthritis and osteoporosis: mustard has a large amount of vitamin K, which acts directly on good bone health, among other important nutrients in this sense, such as calcium.

8. Improved blood circulation: mustard seeds can also be indicated for the treatment of hypertension, as they stimulate blood circulation.

For these and countless other reasons, it is worth including mustard in your daily diet!

how to consume mustard

Luiza points out that mustard can be consumed in different ways. “For its benefits to be better used, the ideal is to consume the raw leaves in salads. These leaves should be stored in the refrigerator sanitized, for better conservation,” she says.

The leaves can also be sautéed or steamed and seasoned to taste. The seeds, on the other hand, can be placed in the preparation of various meats and other foods. “The seeds are used to make the sauces we are used to consuming. They can also be crushed and used as a topping for salads, in meat broths, etc.”, comments nutritionist Luiza.

The powdered mustard, according to the nutritionist, is used in dishes with eggs, cheeses, toppings for salads. And it’s easily mixed.

Mustard sauce, in turn, is widely used in ready-to-eat dishes, combines with meats and sandwiches, in addition to being part of the seasoning of salads and vegetables.

Regarding the mustard sauce commonly consumed, it is worth noting: it is made from mustard seeds and thus has its nutrients and benefits. However, most industrialized mustard sauces have other ingredients harmful to health in their composition.

“We still do not know the harm that industrialized foods can cause to human health due to their dyes, acidulants, etc. Mustard itself does not have any harmful effects, but one should pay attention to the amount of preservatives and prefer the most natural sauces”, says Luiza.

A good tip is to prepare your own mustard sauce at home: just soak the seeds in water, vinegar or wine until they are soft. Then, grind in a food processor until obtaining a smooth paste, adding herbs and spices of your choice.

The different types of mustard

Know the particularities of the main types of mustard:

Yellow mustard: Luiza explains that yellow mustard goes well with a wide variety of foods. It has this color because turmeric is added to the preparation.

Dark Mustard: Dark mustard is widely consumed in Indian, Chinese and Japanese cuisines, according to Luiza. “It has this color due to the higher concentration of seeds in the preparation. It also has a spicier flavor,” she explains.

Dijon Mustard: It takes its name because the city Dijon (France) is a major producer of mustard and its derivatives. Luiza explains that dijon mustard has wine or grape juice in its preparation. It may also contain honey and other spices. It can be combined with salads, sandwiches, meats, etc.

With these variations, you can make delicious recipes using mustard! Get inspired by the preparations below that gain the special touch of mustard:

Mustard sauces and salads

1. Homemade Dijon Mustard: a more economical version of the popular Dijon mustard (which is usually very expensive here in Brazil). Plus, this mustard looks just amazing and it’s not hard to make!

2. Honey mustard sauce: a great way to spice up your salad leaves, making healthy eating much tastier. You will only use yellow mustard, honey, lemon and freshly ground pepper.

3. Spinach, Prosciutto and Mustard Salad: a sophisticated salad, delicious, but easy to prepare. You will only use raw spinach, raw ham, finely chopped radish and cheese, and make the sauce based on grain mustard, olive oil, sour cream, herbs, salt and pepper.

4. Lettuce Salad, Sun-Dried Tomatoes and Honey Mustard Dressing: The yield is six servings, and you will use different types of lettuce, in addition to raisins and sun-dried tomatoes. For the sauce, you will need yellow mustard, olive oil, honey, lemon drops, salt and filtered water.

5. Smoked Salmon Salad with Goat Cheese and Mustard Dressing: An elegant and delicious salad. You will need grain mustard, lemon, fresh cream, olive oil, herbs, salt, smoked salmon, watercress, fennel, and goat cheese.

6. Salad of leaves, figs and honey mustard sauce: it goes perfectly with a roasted kibbeh, for example. You will use mixed leaves, figs, walnuts, sheep’s cheese, garlic, honey, grain mustard, lemon juice and olive oil.

Side dishes and snacks

7. Pear, mustard and walnut carpaccio: you will only use honey mustard, walnuts, pears, filtered water and lemon. It is a dish that goes very well with green leaves.

8. Zucchini Carpaccio: in addition to being a vegetarian version of carpaccio, it is a champion in flavor, refreshing, healthy, easy to make and cheap! It’s worth a try!

9. Quinoa with sprouts and mustard leaf: using sprouts is a way to make the dish more interesting, diverse and tasty. In addition to assorted sprouts, you will use quinoa, cherry tomatoes, eggs and the sauce (made with mustard, olive oil and balsamic).

10. Dijon mustard potatoes: a different and easy side dish. You will only use potato, chopped parsley, butter, fresh cream, Dijon mustard, water, olive oil, salt and ground pepper.

11. Mashed potatoes with mustard and white wine: mashed potatoes are already a perfect side dish, right? With mustard and white wine then… it gets even better! You will use large potatoes, cream, garlic, Dijon mustard, dry white wine and butter.

12. Spicy meatballs with dark mustard sauce: quick to make and a great snack option, these meatballs are spiced with a good dose of pepperoni. Makes 35 dumplings and you should serve with dark mustard.

13. Mushroom and Camembert Crepe with Mustard Sauce: You will use eggs, milk, wheat flour, salt, butter, mushrooms, portobello mushrooms, zucchini, camembert cheese, black pepper, mustard grains and sour cream.

Simple main dishes with mustard

14. Creamy chicken with mustard: good for a change “the everyday chicken”! You will use milk, parsley, onion, garlic, olive oil, butter, diced chicken, salt, pepper, nutmeg, balsamic vinegar, regular mustard, Dijon mustard and ricotta cream.

15. Beef with mustard sauce: the result is a very strong sauce, which mixes the sweet acidity of the yellow mustard with all the flavor of the meat, and an aroma of thyme to finish. For a meat lover, there’s no defect!

16. Fillet with mustard and potato sauce: an easy dish to make, but that impresses and pleases most people. Good tip to serve at a dinner for two or with friends.

17. Filet mignon in mustard sauce: a dish that is simple and quick to prepare, but which is incredibly good. To make the sauce, in addition to Dijon mustard and yellow mustard, you will use butter, dehydrated onion, water, sour cream, salt and black pepper.

18. Diaper roasted in mustard: if you can’t find diaper, you can use titty which is also delicious. The potatoes are very tasty and golden, due to a special “trick” in the recipe.

19. Chicken fillet with mustard sauce: the recipe is made with sassami, but you can use the same sauce (which is delicious) on other cuts of chicken, such as thigh and drumstick, for example.

20. Chicken in dark mustard sauce: in a short time, you will have an honest food, with a different taste and that will be even more “charming” with a few mustard seeds on top.

21. Fried chicken in mustard sauce: it’s one of those recipes you can find in almost every American restaurant. Fried chicken is a traditional recipe in southern US cuisine and is very easy to make. It is juicy, soft, crispy on the outside and well seasoned.

Main dishes made with mustard

22. Salmon Gravlax with Mustard Sauce: A dish of sophisticated flavors that is beautiful just to look at! You will use salmon, sugar, salt, white pepper, oil, Dijon mustard, mustard, lemon, and olive oil.

23. Pork filet mignon with dark mustard sauce: as the piece of pork filet is small, the dish is enough for two people. To accompany, the tip is a sautéed peas.

24. Pork loin with mustard sauce: you will use pork loin, onion, garlic, mustard, chopped oregano, white wine,…