Mustard
Also known as: Mustard, Mustard seeds, Mustard powder, Brown mustard, Black mustard, White mustard, Brassica nigra, Sinapis alba, Brassica juncea
Overview
Mustard is a spice derived from the seeds of plants in the Brassicaceae family, including *Brassica juncea* (brown mustard), *Brassica nigra* (black mustard), and *Sinapis alba* (white mustard). It is commonly used as a condiment and cooking ingredient. Mustard is a natural source of myrosinase, an enzyme that hydrolyzes glucosinolates into isothiocyanates, such as sulforaphane. Sulforaphane is known for its potential health benefits, including antioxidant and anti-carcinogenic properties. The myrosinase in mustard is more thermally stable than that found in vegetables like broccoli, making it effective in enhancing sulforaphane production even in cooked foods. Research suggests that adding mustard to cooked Brassica vegetables can significantly increase sulforaphane bioavailability, potentially maximizing the health benefits associated with these compounds. While research on mustard as a supplement is still growing, current evidence supports its role in enhancing sulforaphane bioavailability.
Benefits
The primary benefit of mustard consumption, particularly brown mustard, is its ability to enhance the bioavailability of sulforaphane from Brassica vegetables like broccoli. Studies have shown that adding mustard to cooked broccoli can significantly increase urinary sulforaphane-N-acetyl-L-cysteine (SF-NAC) levels, a marker of sulforaphane absorption. For example, one study found a 4.7-fold increase in urinary SF-NAC levels when 1g of powdered brown mustard was added to cooked broccoli. This is clinically significant because sulforaphane has been associated with potential anti-carcinogenic effects. While less studied, mustard may also offer anti-inflammatory and antioxidant effects due to its isothiocyanate content. These benefits are likely applicable to all populations consuming Brassica vegetables.
How it works
Mustard's primary mechanism of action involves the myrosinase enzyme, which hydrolyzes glucosinolates (like glucoraphanin) into isothiocyanates (like sulforaphane). This process enhances the bioavailability of sulforaphane, especially when added to cooked Brassica vegetables where the plant's native myrosinase may be denatured by heat. The isothiocyanates produced interact with various body systems, potentially influencing detoxification pathways and antioxidant defenses. These compounds can affect molecular targets, including enzymes involved in detoxification and cell cycle regulation. By providing an exogenous source of myrosinase, mustard ensures that glucosinolates are efficiently converted into bioavailable isothiocyanates.
Side effects
Mustard is generally considered safe when consumed in typical culinary amounts. However, some individuals may experience gastrointestinal discomfort, such as bloating or irritation, particularly with high doses. Allergic reactions are possible in sensitive individuals, and those with known mustard allergies should avoid it. There is limited evidence on significant drug interactions, but caution should be exercised with medications that may interact with isothiocyanates. Pregnant or breastfeeding women should consult healthcare providers before using mustard as a supplement. While uncommon, prolonged or excessive use may lead to mild skin irritation or dermatitis in susceptible individuals. Overall, mustard has a relatively low risk profile when used in moderation.
Dosage
The minimum effective dose of mustard for enhancing sulforaphane bioavailability is not definitively established, but studies suggest that 1g of powdered brown mustard is effective when added to cooked broccoli. There is no established optimal dosage range for mustard as a supplement beyond this. The maximum safe dose is also not well-defined, but typical culinary use is generally considered safe. To maximize sulforaphane production, mustard should be added to cooked Brassica vegetables immediately before consumption. Powdered mustard seeds are more effective than whole seeds due to increased surface area for enzyme activity. The presence of water and chewing can further enhance the action of myrosinase from mustard.
FAQs
How does mustard enhance sulforaphane bioavailability?
Mustard contains myrosinase, an enzyme that converts glucosinolates in vegetables like broccoli into sulforaphane. This is especially helpful when vegetables are cooked, as cooking can deactivate the vegetable's own myrosinase.
Is mustard safe for everyone?
Mustard is generally safe in culinary amounts. However, individuals with mustard allergies should avoid it. Some people may experience gastrointestinal discomfort with higher doses. Pregnant or breastfeeding women should consult a healthcare provider.
How much mustard should I add to my broccoli?
Research suggests that adding about 1 gram of powdered brown mustard to cooked broccoli can significantly increase sulforaphane bioavailability. Add it immediately before consumption for best results.
Does mustard itself provide sulforaphane?
No, mustard does not directly provide sulforaphane. It enhances the production of sulforaphane from glucosinolates already present in Brassica vegetables like broccoli, cauliflower, and kale.
Research Sources
- https://centaur.reading.ac.uk/77433/1/Okunade%20et%20al%202018%20mnfr201700980%20accepted%20for%20publication%20Sulforaphane%20%20Bioavailability%20Paper.pdf – This randomized crossover study found that adding 1g of powdered brown mustard to cooked broccoli significantly increased sulforaphane bioavailability, as measured by urinary SF-NAC levels, by approximately 4.7 times compared to consuming cooked broccoli alone. The study had a small sample size (n=12) and short duration, but it was well-designed, providing strong evidence for the effect of mustard on sulforaphane bioavailability.
- https://www.medicalnewstoday.com/articles/what-to-know-about-mustard-oil – This article provides general information about mustard oil, including its potential health benefits and uses. While not a primary research article, it offers background context on the properties of mustard and its traditional applications.
- https://www.researchgate.net/publication/251554495_Improvement_of_sulphur_mustard-induced_chronic_pruritus_quality_of_life_and_antioxidant_status_by_curcumin_Results_of_a_randomised_double-blind_placebo-controlled_trial – This study investigates the effects of curcumin on sulfur mustard-induced chronic pruritus. While not directly related to dietary mustard, it provides insights into the effects of sulfur compounds and antioxidants, which are relevant to understanding the potential health benefits of isothiocyanates derived from mustard.
- https://www.ccjm.org/content/32/3/165 – This article discusses the health benefits of cruciferous vegetables, including their potential role in cancer prevention. It highlights the importance of sulforaphane, a compound produced from glucosinolates, and provides context for understanding the benefits of enhancing sulforaphane bioavailability through mustard consumption.
- https://www.researchgate.net/publication/266325791_Short-term_Curcuminoid_Supplementation_for_Chronic_Pulmonary_Complications_due_to_Sulfur_Mustard_Intoxication_Positive_Results_of_a_Randomized_Double-blind_Placebo-controlled_Trial – This study examines the effects of curcuminoid supplementation on chronic pulmonary complications due to sulfur mustard intoxication. While not directly related to dietary mustard, it offers insights into the effects of sulfur compounds and antioxidants, which are relevant to understanding the potential health benefits of isothiocyanates derived from mustard.
