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Mustard Seeds

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Mustard Seeds Nutritional Information (per 100g)

Water: 5.3 g
Calories: 508 kcal
Protein: 26.1 g
Carbohydrate: 28.1 g
Dietary fiber: 12.2 g
Sugars: 6.8 g
Fat: 36.2 g
Saturated fat: 2 g
Monounsaturated fat: 22.5 g
Polyunsaturated fat: 10.1 g
Vitamin C: 7.1 mg
Vitamin B1: 0.8 mg
Vitamin B2: 0.3 mg
Vitamin B3: 4.7 mg
Vitamin B6: 0.4 mg
Vitamin B9: 162 μg
Vitamin A: 2 μg
Vitamin E: 5.1 mg
Vitamin K: 5.4 μg
Calcium: 266 mg
Iron: 9.2 mg
Magnesium: 370 mg
Phosphorus: 828 mg
Potassium: 738 mg
Sodium: 13 mg
Zinc: 6.1 mg

Mustard seed is a catch-all term for the seeds of a number of different mustard plants. What these seeds share, however, is the warm and spicy flavour that for centuries led them to be the main source of spice on the Indian subcontinent, before the arrival of the chilli plant. A fantastic culinary alternative to add some heat to your dishes, the mustard seed is great in curries and stir-fries, whether it is ground, roasted, or sprouted. With surprising amounts of some essential minerals and the astonishing cancer-fighting powers seemingly common to Brassicas, the mustard seed is a great way to spice up any meal.

Nutritionally, the mustard seed is surprisingly nutrient dense considering the quantities one might realistically eat it in. One tablespoon of mustard seed is 6.3g, and contains 32 calories. Those 32 calories, however, add up to a surprising amount of essential nutrients. One tablespoon contains 23% of your Daily Value (DV) of selenium, 5% DV of magnesium and 3% DV of iron. These essential minerals are important for the maintenance of an incredible number of processes in the body, and, in a link to the next paragraph, selenium deficiency has been associated with cancer risk, making

Beyond the nutritional benefits, there is always the astonishing results that suggest that increased consumption of foods from the Brassica family reduces your risk of cancer. Studies on cruciferous vegetables have shown that increased intake of brassicas seems to have benefit for a whole range of cancers: breast cancer, lymphoma, bladder cancer, prostate cancer and lung cancer have all been studied and have all demonstrated the health effects of increased brassica intake. Gastrointestinal cancers have also been researched fairly conclusively.

In addition, two specific compounds that have been researched thoroughly, sulforaphane and indole-3-carbinol have additional anti-cancer benefits. This review paper notes that sulforaphane has been shown to have general tumour prevention properties. Indole-3-carbinol is also linked to a number of beneficial effects. It is, however, important to bear in mind that different brassicas contain differing levels of glucosinolates, so it’s best to get a wide variety of them for the full health benefits.