Superfood of the Week: Mustard

The pleasing heat of mustard illustrates its ability to stimulate circulation, so that youth giving nutrients and oxygen are distributed to all parts of the body.

Its so much more than Dijon! The mustard seed is an excellent source of nutrients. As a member of the illustrious anti-aging family of Brassicas, which includes broccoli and cabbage, it contains glucosinolates and isothiocyanates that help prevent cancerous growths, especially those involved in hormone related breast and prostate cancer. It also contains substances known as mucilages that soothe the digestive tract wall, and help the protective mucous lining stay intact. This lining allows nutrients into the system, but keeps out harmful elements, such as toxins, bacteria, and viruses. Mucilages also bulk out stools, inducing a very mild laxative effect that supports cleansing digestion.

• Very high source of the mineral selenium, a potent antioxidant, that supports proper, heart health by reducing the risk of heart attack in those with diabetes and atherosclerosis. It also aids in reducing high blood pressure levels and the severity of asthma attacks.
• Selenium is a component of the antioxidant enzymes glutathione peroxidase and thioredoxin reductase which assists the liver in phase I and II detox.This mineral is also required for steady reproductive health and is vital to maintaining many metabolic processes within our bodies
• Mustard seeds are also a great source of Omega-3 fatty acids and manganese. They are also loaded with phosphorous, magnesium, copper, and vitamin B1; which are required for optimal bone health and cardiac function.
• Oil derived from the seeds, are commonly used in Ayurvedic medicine as a remedy for promoting hair growth when applied topically.
• A digestive stimulant that facilitates optimum absorption of rejuvenating nutrients
• Anti-inflammatory properties support smooth blemish free skin and supple joints
• Commonly used medicinally as a mustard plaster to aid in supporting the respiratory tract in acute illness.(I will discuss how to do this later in the week)

Practical Tips:

Mustard can be bought as a paste, when the ground seeds have been combined with water, or as a powder. It's health benefits decrease significantly if it is not used quickly, and the powder should always be stored in a dark, air tight container. To make up a whole- grain (also called 'granary') mustard, simply add vinegar to the seeds.

Did you Know?

Dating back to 3,000 B.C., mustard is one of our oldest medicinal foodstuffs. It's name comes from the Latin "mustum" meaning "New Wine"

While there are approximately forty different varieties of mustard plants, there are 3 principle types used particularly to make mustard seed. White mustard (Brassica alba), Black mustard (Brassica nigra), Brown mustard (Brassica juncea), each with their own qualities and benefits. The black variety, native to the middle east exhibits the strongest flavor, while the white hails from eastern Mediterranean regions are the mildest and use to make American Yellow mustard. The brown variety, which originated in the foothills of the Himalayas, has a pungent, acrid taste and is involved in the making of "Dijon-style mustard"

*While dried mustard powder itself does not exhibit a very strong quality, mixing it with water catalyzes an enzymatic process that greatly enhances its pungency and "calor"..heat. In order to reduce its sharp flavor, an addition of hot water or an acidic substance such as vinegar will stop the enzymatic process.

Bonus Recipe: "Spicy Fish Curry" on the Riverbirch Holistic Health Facebook Page!!