Importance of well balance diet
All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.
MUSTARD
Typical serving size:
1 tsp or 5 mL
HOW IT HARMS
Diarrhea or vomiting
Allergies
Skin irritation
WHAT IT HEALS
Cancer
Heart disease
Inflammation
Bone strength
When you think of mustard, the first thing that probably comes to mind is the condiment
So you may
be surprised to learn that mustard is good for more than just a sandwich spread, dip, or salad dressing
ingredient
In addition to the condiment, you can find mustard in the form of seeds or a powder made from
ground mustard seeds
The seeds that are used to make traditional mustard come from a cruciferous
plant, and the mustard greens from that plant can also be eaten for additional Health Benefits
You probably won’t be eating enough mustard to gain all the Health Benefits
, but in combination
with other foods rich in the same nutrients, it can help several conditions
Health Benefits
Protects against cancer and heart disease
Mustard is a source of selenium, a mineral with
antioxidant properties that may help protect against certain cancers, prevent cardiovascular disease,
defend your cells against damaging free radicals, and give your immune system a boost
Decreases inflammation
Mustard is a source of magnesium, which can help reduce inflammation,
lower blood pressure, balance blood sugar, and relax muscles
Eases PMS symptoms
The manganese in mustard can help strengthen bones
Mustard contains
manganese and phosphorus, which contributes to strong bones and teeth and helps the body process
carbohydrates and fats in protein synthesis
Health Risks
Digestive problems
Ingesting too many mustard seeds (or more than a teaspoon of mustard powder)
could result in diarrhea or vomiting
Allergies
In rare cases, mustard may be a food allergen: It may also irritate the skin when used
topically, despite being revered for its typically skin-soothing properties
QUICK TIP:
Make Your Own Mustard
Create this condiment by adding 2 to 3 Tbsp (30 to 45 mL) of liquid (vinegar, wine, water, and/or
flat beer) to about ¼ cup (59 mL) dry mustard (seeds and powder), and dress it up with turmeric
(for a bright yellow tint), garlic, sugar or honey, salt, tarragon, or other herbs
Allergies
Add mustard to salad dressings, sauces, and marinades
Stir in some spicy mustard with grilled brussels sprout halves to add some spice to the vegetable
For a little kick to your next stew or roast, add a couple teaspoons of mustard
Buying Tip
s
Yellow mustard is milder than Dijon mustard, which is pungent and a bit spicy
Stone ground is usually more coarse, leaving larger chunks of mustard seed, creating a more spicy flavor
and a pronounced texture
Nutritionally, most mustards are the same
However, Dijon-style mustards
often have a bit more sodium than regular yellow mustard
MORE MUSTARD USES
If you have an aching back, arthritis pain, or sore muscles, add 6 to 8 oz of mild yellow mustard
to a bath, or rub the mustard directly on the painful area (do a spot test first to make sure the
mustard doesn’t irritate your skin)
You can use mustard as a decongestant; simply rub prepared
mustard on your chest and put a hot wet washcloth over it
Mustard can also help soothe and
stimulate skin, so consider using it for your next facial mask
Storing Tips
Refrigerate prepared mustard after opening
Mustard seeds and powder can be stored in a dry, dark place
Seeds are typically good for a year; mustard powder keeps well for about 6 months