Overview
Are you confused about which oil is healthy and which isn’t? Is it difficult for you to choose between coconut oil and mustard oil? This blog will highlight the benefits of coconut oil and mustard oil.
Coconut Oil is an integral part of South Indian cuisine, whereas Mustard Oil, widely known as Sarson ka Tel is a common ingredient in North India. Both oils have their benefits, which have proven to be good for health, skin and hair.
Coconut Oil is praised for its antimicrobial and antioxidant properties, which promote overall well-being by improving skin and oral health. It also aids in weight loss.
The mustard seed oil also comprises powerful antimicrobial properties, which are excellent in preventing the growth of bacteria and fungi. Pure mustard oil is used to promote skin health and hair growth.
How to choose healthy oils for cooking?
Before selecting a cooking oil, it is essential to understand what makes an oil healthy.
As we know, oils are made up of fats, and dieticians suggest cutting down on fats. But the truth is some fats are good for your health. The goodness of oil is also assessed based on the kind of fats present in them.
Before buying, always know about healthy and unhealthy fats; the below table demonstrates the difference between healthy and unhealthy fats.
| Healthy Fats | Unhealthy Fats |
| Monounsaturated fats Lowers your LDL (bad) cholesterol and raises your HDL (good) cholesterol. It is found in olive, peanut, and canola oils, avocados, almonds, hazelnuts and pecans. | Saturated fats Increase your bad cholesterol level and puts you at a higher risk for heart disease. It is found in foods like butter, whole milk, yoghurt, cheese, lard, bacon fat, palm oil and palm kernel oils. |
| Polyunsaturated fats Omega-3 fats are high in polyunsaturated fat. It lowers the risk of heart disease. Polyunsaturated fat is found in plant and animal foods, such as salmon, vegetable oils, and some nuts and seeds. | Trans Fats Trans fats raise your LDL (bad) cholesterol and build up cholesterol in arteries. Rise the risk of cardiovascular disease and stroke. They are commonly found in packaged and processed foods. |
What to know about coconut oil?
Coconut Oil has gained popularity in recent years; many people started to use it for cooking, and many manufacturers have begun adding coconut oil to sweets, shampoo and packaged products.
According to a survey conducted in the US, 72 per cent of people believed that coconut oil is healthy, and only 37 per cent of nutritionists agreed.
Coconut Oil contains about 80% of saturated fat, called medium-chain fatty acids. Coconut oil is the best natural moisturiser for the skin.
Properties of Coconut Oil
Coconut Oil contains chain fatty acids, including capric acid, caprylic acid and lauric acid. It has no cholesterol, no fibre, and only traces of vitamins, minerals, and plant sterols.
The nutrition facts for 1 tablespoon serving of coconut oil.
Calories- 104
Protein- 0 grams (g)
Fat- 11.5 g
Saturated fat- 9.6 g
Carbohydrates- 0 g
Fibre- 0 g
Sugar- 0 g
Benefits of Coconut Oil
Coconut oil has various health benefits like it helps in treating eczema and supports weight loss, promotes hair growth, repairs skin, etc.
Coconut Oil may boost fat Burning
Coconut oil is rich in saturated fats, a main source of medium-chain triglycerides (MCTs). These MCTs help you improve the number of calories your body burns, which helps in weight loss.
A PubMed study suggests that coconut oil helps to lose belly fat. One can add a teaspoon of coconut oil to his/her diet to see an effective result. Or you can also add one or two teaspoons of coconut oil to your regular drinks like coffee, tea or hot water.
Decreases Inflammation and Improves HDL Cholesterol
As you know, coconut oil curbs your appetite as it is rich in MCTs, but it doesn't mean it is free of calories. So, it is advisable to consume coconut oil in moderation.
According to research paper published in NCBI, coconut oil helps decrease inflammation and improve HDL Cholesterol levels and insulin sensitivity. However, further studies are required to support this claim.
Antifungal and Anti-microbial properties
Coconut oil is rich in fatty acids, monoglycerides and has anti-inflammatory properties which makes them to fight bacteria and fungus. It also enhances our immune system.
Lauric acid makes about 50 per cent of the medium-chain triglycerides in coconut oil. It has anti-microbial properties against harmful microorganisms.
Coconut Oil promotes Skin Health
Coconut Oil has various health benefits, but it is considered an effective and healthy skin moisturiser for ages.
Most people use coconut oil to promote their skin health and to add glow to their bodies. The oil boosts the moisture content of dry skin.
It may also improve the function of the skin by preventing skin allergies, rashes and other skin infections.
How to use coconut oil on the skin?
- After bathing, pat your skin with a towel.
- Add a few drops of coconut oil to your palms and rub them together.
- Apply the oil over your skin and entire body.
Coconut Oil keeps your skin moisturised and helps to fight dry skin.
Coconut Oil for Hair
Coconut oil is also great for promoting hair growth and lowering hair damage.
Coconut oil deeply penetrates hair strands and makes them strong and flexible. It strengthens the strands and prevents them from breaking. The fatty acids present in the oil boost hair growth.
Being a natural moisturiser, the oil helps in nourishing the hair and improves overall hair health.
How to use coconut oil for hair regrowth?
- Take 6 to 8 drops of coconut oil in your palm and rub gently
- Keep massaging your scalp with your fingertips for 5 to 10 minutes
- Leave the oil in your hair for two to three hours; some may prefer oil to set overnight
- Gently wash the hair with shampoo.
- Repeat once a week for effective results.
Precautions to take with Coconut oil
- Consuming large amounts of coconut oil will lead to diarrhoea, cramps and gastrointestinal disorders.
- As a rich source of saturated fats, coconut oil may also increase LDL (bad cholesterol) levels, which may increase the risk of cardiovascular diseases.
- One should always check with his/her doctor before consuming coconut oil if he/she has high cholesterol levels.
- Avoid applying coconut oils on your face and neck if you have oily skin because it may result in acne, pimples and skin infections.
What to know about mustard oil?
Mustard oil is processed from the seed of the mustard plants. It is commonly used in Northern India as a regular cooking oil.
It is also widely used in Pakistan and Bangladesh. However, the US Food and Drug Administration bans the use of mustard oil for cooking as it contains erucic acid. It is a fatty acid associated with myocardial lipidosis in rodents.
In Canada, Europe and the United States, people use mustard oil as a massage oil, skin serum and hair treatment.
Mustard oil is known for its pungent aroma, reddish brown colour and strong flavour. It is obtained from mustard seeds using a steam distillation process.
Properties of Mustard Oil
The nutrition facts for one-tablespoon of Mustard Oil.
Calories: 124
Fat: 14g
Sodium: 0mg
Carbohydrates: 0g
Fibre: 0g
Sugars: 0g
Protein: 0g
Monounsaturated fats : 60 %
Polyunsaturated fats : 21 %
Omega-3 alpha-linolenic acid: 6%
omega-6 linolenic acid : 15%
Saturated Fats: 15%
Benefits of Mustard Oil
Mustard oil has various health benefits; it helps treat bacterial infections, slows down cancer cell growth, promotes hair growth, repairs damaged skin etc.
Helps to improve heart health
Mustard oil is a healthy edible oil low in saturated fats and a high source of omega fatty acids and alpha-linolenic acid. This oil is considered a good choice for people with heart disorders.
Polyunsaturated fats lower the LDL cholesterol and may also decrease HDL, but Omega-3 fatty acids lower blood pressure and inflammation and improve cardiovascular functions.
Effective for Cold and Cough
For ages, mustard oil has proved to be an effective remedy for colds, coughs and respiratory diseases. Inhaling steam containing mustard oil is an ancient remedy for clearing respiratory congestion.
Mustard Oil remedy for cold and cough
A concoction made by heating mustard oil with a piece of camphor and, when massaged on the feet and chest, gives instant relief from cold and cough.
May slow down the growth of cancer cell
Many research suggests that mustard oil helps to slow the process of cancer cell growth and the spread of certain types of cancer.
A test tube and animal study suggest that allyl isothiocyanate extracted from mustard oil lowers the spread of cancer cells.
However, more studies are needed to support the effectiveness of mustard oil in fighting cancer.
Boosts Immunity
The presence of required nutrients like omega 3, omega 6 fatty acids and vitamin E makes mustard oil boosts our immune system.
Reduces Inflammation
A regular mustard oil massage helps in relieving joint and muscle aches. It has proven effects on arthritis patients, they feel relief and comfort after an oil massage.
Omega-3 fatty acid in mustard oil helps ease stiffness and pain caused due to arthritis.
Best for Skin health
A rich source of vitamins like A, B, E, and omega-3 fatty acids helps promote skin health. Mustard oil's antibacterial and antifungal properties help maintain clear and glowy skin free from acne and pimples.
Mustard oil removes tans from the skin and acts as an anti-ageing serum by reducing fine lines and wrinkles.
Promotes Hair growth
Mustard Oil is a rich source of fatty acids, which keeps the hair hydrated and helps it grow faster. It helps in fighting dry hair by nourishing the hair with adequate moisture.
The vitamins present in mustard oil help strengthen the hair strands and prevents hair damage.
Being an antifungal, mustard oil prevents the development of fungus and dandruff on the hair scalp.
Precautions to take with mustard oil
- People with mustard allergies should avoid consuming mustard oil. It may result in rashes, itching in the mouth, swelling in the face and throat, difficulty breathing, etc. Seek advice from a healthcare provider before consuming mustard oil.
- The US Food and Drug Administration banned the usage of mustard oil for cooking as it contains erucic acid. Erucic acid may have a harmful effect on your heart health.
- Long-term application of mustard oil on the skin may have harmful effects on the skin resulting in blisters.
- Pregnant women should avoid consuming mustard oil as it contains various chemical compounds.
Differences between coconut oil and mustard oil
- According to the USDA, the amount of polyunsaturated fat and monounsaturated fat in mustard oil is much higher when compared to coconut oil.
- These monounsaturated and polyunsaturated fats help increase HDL levels and support overall health.
- Coconut oil provides 354 per cent of daily saturated fats, far greater than mustard oil.
- Mustard oil contains less saturated fat.
Conclusion
Both oils have their benefits, so before choosing any oil, always look for its nutrient value. The oil with monounsaturated and polyunsaturated fats is recommended to increase good cholesterol levels and to maintain a healthy balanced life.
FAQ's
Which is better: mustard oil or coconut oil?
Both oils help maintain skin health and hair growth.
