MUSTARD SEEDS HEALTH BENEFITS AND MINERALS

Posted in HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Generally perceived as health benefiting spice, mustard seeds are indeed very rich in phyto-nutrients, minerals, vitamins and anti-oxidants.

2.  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.

3.  The seeds are high in essential oils as well as plant sterols. Some of important sterols include such as brassicasterol, campesterol, sitosterol, avenasterol and stigmasterol. Some of glucosinolate and fatty acids in the seeds include sinigrin, myrosin, erucic, eicosenoic, oleic, and palmitic acids.

4.  Mustard seeds are an excellent source of essential B-complex vitamins such as folates, niacin, thiamin, riboflavin, pyridoxine (vitaminB-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.

5.  100 g of mustards provide 4.733 mg of niacin (vitamin B-3). Niacin is a part of nicotinamide co-enzymes that help lower blood cholesterol and triglyceride levels.

6.  Mustard seeds contain flavonoid and carotenoid antioxidants such as carotenes, zea-xanthin, and lutein. In addition, the seeds compose a small amount of vitamin anti-oxidants such as vitamin A, C, and vitamin K.

7.  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 mucus membranes and skin by protecting it from harmful oxygen-free radicals.

8.  Mustards are 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 is employed by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for the red blood cell formation and cellular metabolis

Minerals:

Nutritive value per 100 grams

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%

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%

ELECTROLYTES

Sodium

13 mg

1%

Potassium

738 mg

16%

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%

PHYTO-NUTRIENTS

Carotene-ß

18 µg

--

Crypto-xanthin-ß

0 µg

--

Lutein-zeaxanthin

508 µg

--

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