Mustard oil offers several benefits when used for cooking vegetables:
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Distinct Flavor: Mustard oil has a unique, pungent flavor that enhances the taste of vegetables. It adds a depth of flavor that complements various dishes, especially in Indian and Bengali cuisines.
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Rich in Healthy Fats: Mustard oil is high in monounsaturated and polyunsaturated fats, particularly omega-3 and omega-6 fatty acids. These fats are beneficial for heart health and can help reduce bad cholesterol levels.
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Antioxidant Properties: It contains antioxidants such as vitamin E and selenium, which help protect cells from oxidative stress and may reduce the risk of chronic diseases.
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Anti-microbial Properties: Mustard oil has natural antibacterial and anti-fungal properties, which can help in preserving food and maintaining freshness when used in cooking.
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Nutrient Retention: When used correctly (such as in moderate heat cooking), mustard oil can help retain the nutritional value of vegetables due to its stable composition under heat.
However, it's important to note that mustard oil has a high smoke point, making it suitable for stir-frying and sautéing, but it should be used in moderation due to its strong flavor and potential for causing irritation if consumed excessively or in large quantities. As with any oil, moderation and balance are key to enjoying its benefits without exceeding recommended limits.