Choosing between mustard oil and olive oil for health benefits depends on various factors, including nutritional composition, cooking methods, and individual health needs. Here’s a comparison to help determine which oil might be healthier for you:
Also Read: Why consumption of mustard oil is banned in the US and Europe
Nutritional composition of mustard oil and olive oil
Monounsaturated Fats (MUFA) in mustard oil is about 60% and Polyunsaturated Fats (PUFA) is about 21%. If we talk about saturated fats, it is 12% and omega-3 fatty acids are high in content and are beneficial for heart health. On the other hand, omega-6 fatty acids is moderately present in it. Erucic acid is high in amount and can be a concern when consumed in large quantities.
Olive oil’s Monounsaturated Fats is about 73%, Polyunsaturated Fats (PUFA) is about 11%, Saturated Fats is 14%, and it is rich in antioxidants like vitamin E and polyphenols.
Take a look at the benefits of both the oils:
Heart Health: Mustard oil is high in MUFA and PUFA, which help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). Omega-3 fatty acids help reduce inflammation and prevent heart disease. On the other hand, olive oil is rich in MUFA, particularly oleic acid, which helps lower bad cholesterol (LDL) and increase good cholesterol (HDL).Contains antioxidants that protect against oxidative damage.
Also Read:15 amazing facts and uses of mustard oil
Antibacterial and Antifungal: Mustard oil contains compounds like allyl isothiocyanate, which have antimicrobial properties.
Anti-Inflammatory: Mustard oil has Omega-3 fatty acids and other compounds help reduce inflammation in the body. On the other hand olive oil has high levels of polyphenols and oleocanthal provide anti-inflammatory benefits.
Skin and Hair Health: Traditionally mustard oil is used for massage due to its beneficial effects on the skin and hair.
Weight Management: Though high in calories, olive oil can promote feelings of fullness and satisfaction, potentially aiding in weight management. And the strong flavor of mustard oil can help in suppressing appetite, leading to lower calorie intake and promote weight loss.
Antioxidant-Rich: Olive oil is rich in antioxidants like vitamin E and polyphenols help protect cells from damage and reduce the risk of chronic diseases.
Erucic Acid: Mustard oil has high levels of erucic acid can be harmful in large amounts, potentially causing heart issues. However, this is generally a concern only with prolonged and excessive consumption.
Digestive Health: Olive oil promotes healthy digestion and can have mild laxative effects.
Also Read:Dos and Don’ts of Cooking with Olive Oil
Flavor: Mustard oil has a strong, pungent flavor that may not be suitable for all dishes. On the other hand, olive oil has a mild, versatile flavor suitable for various dishes, particularly Mediterranean cuisine.
Weight Management: MUFAs in olive oil can help with satiety, potentially aiding in weight management.
Cooking Methods: Extra virgin olive oil has a lower smoke point, making it unsuitable for high-heat cooking. However, regular or light olive oil has a higher smoke
Which one is better?
For Heart Health: Both oils are beneficial, but olive oil, especially extra virgin olive oil, is generally considered superior due to its higher content of MUFAs and antioxidants and the absence of erucic acid.
For Anti-Inflammatory and Antioxidant Benefits: Olive oil has the edge due to its higher antioxidant content.
For Cooking: Olive oil, particularly regular or light olive oil, is more versatile for various cooking methods, including sautéing, grilling, and baking.
How to use?
Mustard oil is mostly preferred in traditional Indian cooking and for its distinct flavor and antimicrobial properties. On the other hand, olive oil is better suited for Mediterranean dishes, salads, and low to medium-heat cooking.
Final words
They both have their own sets of benefits and can be equally good for the body if consumed in right quantity and cokked right. Hence, one should choose the oil depending upon the dietary needs, cooking preferences, and health goals.
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