Why Mustard Might Be the Healthiest Condiment in Your Fridge
Mustard isn’t just for hot dogs and sandwiches anymore. This tangy condiment, made from the seeds of the mustard plant, is quietly packed with surprising health benefits — and it might just deserve a spot alongside olive oil and turmeric in your wellness arsenal.
Whether you’re reaching for classic yellow, spicy Dijon, or rustic whole grain, mustard is more than a flavor booster. It’s anti-inflammatory, low-calorie, and full of compounds linked to digestion, immunity, and even metabolism.
What Makes Mustard So Good for You?
1. Mustard Seeds Are Nutritional Powerhouses
Mustard comes from the seeds of the Brassica plant family — the same group that includes broccoli, kale, and Brussels sprouts. These seeds are rich in:
- Selenium: known for its anti-inflammatory properties
- Magnesium: important for muscle and nerve function
- Omega-3 fatty acids: heart-healthy fats
- Glucosinolates: compounds shown to have anti-cancer potential
2. It’s Naturally Low in Calories and Sugar
A teaspoon of yellow mustard has:
- Just 5–10 calories
- 0 grams of sugar
- 0 grams of fat
Compare that to ketchup (with about 4g of sugar per tablespoon), and mustard becomes a clear winner for anyone trying to reduce added sugars.
3. Aiding Digestion (and Possibly Your Metabolism)
Mustard has been used traditionally as a digestive aid. Its heat and pungency stimulate salivation and digestive enzyme activity, which may help the body better break down food.
Some small studies also suggest mustard compounds may slightly increase metabolic rate — though more research is needed.
4. Anti-Inflammatory Properties
Thanks to its selenium and glucosinolates, mustard may help combat inflammation. This is particularly helpful for people managing:
- Arthritis
- Chronic joint pain
- Autoimmune conditions
Real Talk: Is All Mustard Healthy?
Not all mustards are created equal. Some commercial brands may include added sugars, artificial preservatives, or high sodium levels. Here’s what to look for when choosing a healthier mustard:
- Short ingredient list
- No added sugar or corn syrup
- Organic or stone-ground options
- Whole grain mustard for more fiber
Did You Know?
Mustard seeds have been used in traditional medicine across India and China for centuries — as everything from a cold remedy to a muscle rub.
How to Add More Mustard to Your Diet
- Whisk into vinaigrettes with olive oil and lemon
- Spread on grilled chicken or tofu instead of heavy sauces
- Add to salad dressings for extra flavor
- Use as a marinade base with garlic and herbs
You can also experiment with mustard oil — widely used in Indian cooking — which carries some of the same health-boosting compounds.
More from Healthy Living Magazine
- The Anti-Inflammatory Diet Basics: What to Eat (and What to Skip)
- Why the Mediterranean Diet Is Still the Gold Standard for Healthy Eating
- Chia Seeds: Tiny Powerhouses Unlocking Big Health Benefits
Additional Resources
- Cleveland Clinic – Is Mustard Healthy?
- Harvard T.H. Chan School of Public Health – Brassica Vegetables
- NIH – Glucosinolates and Human Health
Ava Sinclair
Ava Sinclairis a wellness expert and writer with a passion for integrative health, sustainable living, and everyday rituals that support long-term well-being. She brings a thoughtful, science-informed perspective to topics that connect body, mind, and lifestyle.
