Mustard is made from the seeds of the mustard plant. It got its name around 1300 as a condiment and today more than 700 million pounds of it is consumed each year worldwide.
The mustard plant, like Brussels sprouts, broccoli and cabbage, is a cruciferous vegetable. There are about 40 varieties of mustard plants but the black (Brassica nigra), white (Brassica alba - actually yellow in color) and brown (Brassica juncea - actually dark yellow in color) are the three principal types of plants used to make mustard.
One tablespoon (11 grams) of yellow mustard seed has 52 calories. Twenty-six of those calories are from fat. There is a total of 3 grams of fat: 0.2 grams of saturated fat, 2.2 grams of monounsaturated fat, 0.6 grams of polyunsaturated fat and 0.0 grams of trans fats. The majority are healthy fats, including omega 3 and 6. Every cell in the body needs healthy fats. They help prevent cell damage which helps prevent a number of health problems.
One tablespoon of yellow mustard seed also has:
2 grams of fiber (6 percent of the daily value - DV). Fiber has many roles in the body, including keeping the bowels regular, decreasing “bad” cholesterol (LDL) levels and regulating blood sugar levels.
14.7 micrograms of selenium (21 percent DV). Selenium is an antioxidant that protects cells from free radicals. It maintains the skin, eyes and hair, promotes normal liver function and protects against heart disease.
0.2 milligrams of manganese (10 percent DV). Manganese is involved in forming connective tissue, calcium absorption, regulating blood sugar levels and metabolizing carbohydrates and fats.
92.5 milligrams of phosphorus (9 percent DV). Phosphorus is needed for bone formation, hormone balance, cell repair, digestion, excretion, protein formation and energy extraction.
32.8 milligrams of magnesium (8 percent DV). Magnesium helps maintain muscles, nerves and bones.
57.3 milligrams of calcium (6 percent DV). Calcium has many important functions besides keeping bones strong. It helps contract muscle, regulate hormones and transmit nerve impulses. Recent research suggests a deficiency in calcium may be a cause of hypertension and colon cancer.
1.1 milligrams of iron (6 percent DV). The primary function of iron is to carry oxygen to blood cells throughout the body.
How to Make Mustard
To enjoy the above health benefits of mustard, you can easily make your own by macerating the seeds in water, wine or vinegar and grinding them into a smooth paste. You can also spice it up by adding some turmeric, garlic, tarragon, paprika and/or pepper.
Mustard seeds: https://www.whfoods.com/genpage.php?tname=foodspice&dbid=106
Spices, mustard seed, yellow: https://nutritiondata.self.com/facts/spices-and-herbs/194/2
Photo courtesy of https://en.wikipedia.org/wiki/File:David_holding_mustard.JPG (in the public domain)