It is not uncommon for pregnant women to experience sudden and intense cravings for certain foods. However, women pay closer attention to what they eat and how it may affect their health during pregnancy. It can be hard to figure out which foods are safe to eat at this time because there are so many different opinions and pieces of information out there.
The distinctive sour flavor of mustard makes it a condiment that is both popular and used extensively in the kitchen. Whether it’s incorporated into sauces, seeds, oils, or even leafy greens, mustard adds a tasty and healthy twist to many foods. If you are pregnant and have cravings for mustard sauce to sprinkle on salads or sandwiches, you might be wondering if it is safe to eat mustard during pregnancy.
What Is Mustard (Sarson)?
Mustard, often referred to as “sarson” in some regions, is a versatile and flavorful condiment derived from the seeds of the mustard plant (Brassica juncea). It shares a family tree with cabbage, broccoli, and Brussels sprouts—the Brassicaceae. It comes in three main varieties: yellow (white), brown, and black. The flavor and strength of the mustard depend on the color of the seeds.
Mustard can be used as a condiment and sauce to enhance the flavor of a variety of dishes. It is a popular choice for sandwiches, burgers, hot dogs, and as an ingredient in salad dressings, marinades, and sauces.
Mustard is associated with several health benefits. It is low in calories and fat, making it a healthy condiment choice. The presence of antioxidants may contribute to overall health, and mustard seeds are rich in nutrients. They contain vitamins such as A, C, and K, as well as minerals like calcium, iron, and magnesium. Mustard is also a good source of antioxidants and omega-3 fatty acids According to the USDA, ground mustard seed contains 162 µg of folate1.
Related Reading: 11 Sauces To Avoid During Pregnancy
Can I Eat Yellow Mustard While Pregnant?
One worry that many pregnant women have is yellow mustard and pregnancy. Yellow mustard is made from finely ground mustard seeds, vinegar, water, and spices such as turmeric and paprika.
During pregnancy, it is generally considered safe to consume different types of mustard in moderate amounts. There is currently no scientific evidence indicating that a moderate amount of mustard can be harmful during pregnancy.
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What Are The Health Benefits Of Eating Mustard During Pregnancy?
Mustard seeds provide a distinctive and tangy taste to dishes. Using them in cooking while pregnant will help to improve the flavor of food without using harmful additives or too much salt.
In terms of nutrients, it’s a powerhouse, particularly for expectant mothers. As expecting mothers strive to maintain a balanced and nutritious diet, incorporating mustard into their meals can offer a range of advantages.
Here are some of the top health benefits of eating mustard during pregnancy:
1. Excellent source of folate
As per the USDA, 162 µg of folate can be found in 100 grams of ground mustard seed. Folate is a crucial B vitamin. The need for folate rises during pregnancy due to its essential role in the growth and development of the fetus.
Folate deficiency has been linked to abnormalities in both mothers, such as anemia and peripheral neuropathy, as well as in fetuses, including congenital malformations. It has long been shown that folic acid supplementation during the period of conception lowers the child’s risk of neural tube abnormalities (NTDs).
Related Reading: Green Tea And Folic Acid Absorption During Pregnancy
2. Helps to regulate blood pressure
Maintaining a normal blood pressure range during pregnancy is crucial for the mother’s and the baby’s health. Mustard seeds are a good source of potassium and magnesium.
Both minerals help in the relaxation of blood vessels, facilitating better blood flow and potentially reducing blood pressure2.
3. Helps to alleviate discomfort with breathing
Black mustard seeds during pregnancy can be beneficial for breathing issues. Certain properties of mustard may offer short-term relief for certain respiratory symptoms. Mustard seeds contain compounds like selenium and magnesium, which may have some anti-inflammatory and bronchodilatory effects3.
According to some traditional treatments, the use of mustard oil or mustard plasters is recommended for the treatment of chest congestion.
Related Reading: 7 Signs Of Low Potassium (Hypokalemia) During Pregnancy And 5 Ways To Deal With It
4. Helps to improve immunity
Mustard seeds are a good source of various nutrients, including selenium, zinc, magnesium, and omega-3 fatty acids. All these factors contribute to the effective functioning of the immune system4.
On top of that, mustard seeds are rich in antioxidants like sinigrin and isothiocyanates, which are derived from glucosinolates5. Following a diet rich in glucosinolates has been associated with a lower risk of developing chronic illnesses6.
Consuming mustard during pregnancy can enhance immunity, which is crucial as the immune system tends to be somewhat compromised during this period.
5. Helps to alleviate constipation
While there isn’t a great deal of evidence, the mucilage in mustard seeds might help alleviate constipation by making feces more bulky7. The majority of pregnant women experience constipation at some point during their pregnancy, which is a bothersome condition.
6. May help with weight management
Mustard seeds have potential benefits for women who want to maintain a healthy weight gain during pregnancy. Mustard has a low-calorie count, making it an excellent choice for flavoring meals without significantly increasing calorie intake.
If you are watching your calorie consumption but still want your food to taste good, try using mustard instead of fatty dressings or sauces. Some chemicals in mustard seeds, like allyl isothiocyanate, may have a thermogenic effect, which means they speed up the metabolism8. This also helps to maintain a healthy weight.
7. Helps with muscle pain
Pregnancy comes with muscle pain. Mustard seeds contain compounds like allyl isothiocyanate, which have been associated with anti-inflammatory effects9.
Remedies with anti-inflammatory qualities can help reduce the discomfort often associated with muscle pain and inflammation.
Applying mustard to the skin makes it feel warmer. When applied externally, mustard seed-based products can promote increased blood circulation in the affected area and reduce muscle pain.
Related Reading: 9 Common Pregnancy Aches and Pains With Remedies
8. Helps with digestion
Mustard seeds have long been recognized for their ability to support digestion and promote gastrointestinal health. Consuming mustard-flavored foods or chewing mustard seeds can help stimulate the salivary glands10, leading to an increase in saliva production.
Saliva contains enzymes that start the digestion process in the mouth. Mustard seeds contain myrosinase and sinigrin11, which can become active when they are chewed or crushed. This activation leads to an increase in the production of digestive enzymes11.
Mustard seeds are known for their ability to increase the bulk of stools and support regular bowel movements. Additionally, mustard seeds possess enzymes that can help alleviate symptoms of gas and bloating.
9. Improves heart health
Pregnancy places additional strain on the cardiovascular system to ensure adequate oxygen and nutrient delivery to the developing baby. During pregnancy, the heart rate naturally increases to support the increased blood volume and fulfill the needs of the developing fetus12.
It is crucial to prioritize heart health during pregnancy. Omega-3 fatty acids, found in mustard seeds, have been recognized for their ability to promote heart health.
Further, mustard’s ability to stimulate blood flow and improve circulation may contribute to overall cardiovascular health by ensuring that the heart receives an adequate supply of oxygen and nutrients.
10. Could help control blood sugar
Some studies suggest that mustard seeds may have hypoglycemic effects potentially helping in managing blood sugar levels, which is important for women with gestational diabetes.
Additionally, mustard seeds contain bioactive compounds that have the potential to help regulate blood sugar levels13.
What Are The Risks Associated With Eating Mustard During Pregnancy?
It’s important to note that mustard, when consumed in moderate amounts, is generally considered safe during pregnancy. However, like any food, it’s crucial to be aware of potential risks and to consult with a healthcare professional for personalized advice.
Here are some potential risks associated with consuming mustard during pregnancy:
1. May cause allergic reaction
Mustard contains allergenic compounds that could trigger allergic reactions in some individuals14. Pregnant women with a known mustard allergy should avoid it to prevent allergic responses, which can range from mild to severe.
Allergic symptoms include itching, hives, swelling, difficulty breathing, or in severe cases, anaphylaxis.
2. Can cause or aggravate heartburn
Mustard is acidic and may contribute to heartburn or indigestion. Pregnant women are already more prone to these issues due to hormonal changes that relax the digestive tract muscles.
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Pregnant women prone to frequent heartburn or acid reflux should consume mustard in smaller quantities; otherwise, it might exacerbate these symptoms15.
3. May interfere with iodine absorption and certain medicines
Mustard contains compounds (glucosinolates) that may interfere with iodine absorption, potentially affecting thyroid function16. Individuals with thyroid issues should be cautious.
Likewise, mustard may interact with certain medications, affecting their absorption or efficacy. So it is better to ask the doctor if you are taking medicines for some underlying health issues.
4. Risk of salt
Some mustard products, especially commercially prepared ones, may contain high levels of salt17. Excessive salt intake can lead to water retention and increased blood pressure.
Excessive sodium intake during pregnancy may pose risks, particularly for those with hypertension or fluid retention.
5. Risk of microbial contamination
Mustard that has been handled or stored incorrectly could be contaminated with microbes. Also, there is a possibility of microbial contamination in homemade mustard or sauces made with mustard if they are not prepared or stored correctly.
Pregnant women, in particular, must follow food safety protocols because they are at a higher risk of contracting certain food-borne diseases that could harm their pregnancy.
6. Risk of additives and preservatives
It is important to be mindful of the ingredients in certain mustard products, as some may include additives or preservatives that could raise concerns during pregnancy.
Opting for natural, minimally processed mustard is a wise choice to minimize exposure to potentially harmful substances.
Related Reading: How To Cope With Heavy Feeling In Stomach During Early Pregnancy
7. May induce gastrointestinal discomfort
Mustard, especially in excess, can cause gastrointestinal upset. Pregnant women may experience nausea, bloating, or diarrhea if they consume large amounts of mustard. If you notice any adverse reactions, it’s best to limit your intake or consult with your healthcare provider.
Is Food Cooked In Mustard Oil Safe In Pregnancy?
Consuming food cooked in mustard oil during pregnancy can be considered safe as long as it is consumed in moderation and high-quality, food-grade oil is used.
Pros:
- Mustard oil is a good source of alpha-linolenic acid (ALA)18, which is an omega-3 fatty acid. Omega-3 fatty acids are essential for the development of the fetal brain and eyes19.
- It also contains antioxidants like vitamin E and selenium, which are beneficial during pregnancy.
- Mustard oil has a high content of monounsaturated and polyunsaturated fats20, which can contribute to heart health by reducing bad cholesterol levels.
- Mustard oil contains essential minerals like iron, calcium, and magnesium 21. These minerals are important for the development of the baby’s bones and overall growth.
- Mustard oil has natural antibacterial properties that may help eliminate harmful bacteria like E. coli.
Cons:
- Mustard oil contains erucic acid, which, in high amounts, may be harmful. Consuming excessive amounts of erucic acid has been linked to the development of cardiac problems .
- Mustard oil has a low smoke point, and when heated to high temperatures, it can produce smoke and toxic fumes. Deep frying with mustard oil is not recommended during pregnancy due to potential health risks associated with inhaling these fumes.
- Ingesting large quantities of mustard oil may lead to gastrointestinal distress, including nausea, vomiting, and diarrhea. Such symptoms can be particularly uncomfortable during pregnancy.
- Some individuals may be allergic to mustard oil, leading to skin rashes, itching, or digestive issues. Allergic reactions can be unpredictable and may pose a risk to both the pregnant person and the baby.
It is essential to ensure that the oil is used and stored properly to maintain its effectiveness.
- Opt for food-grade, cold-pressed, and filtered mustard oil to ensure it meets safety standards.
- Check product labels for information on erucic acid levels.
NOTE: When it comes to mustard oil during pregnancy, moderation is key. Excessive consumption of any cooking oil, including mustard oil, can contribute to excessive calorie intake.
Can Pregnant Women Take Mustard Oil Massages?
Mustard oil massage during pregnancy is a practice with both potential benefits and considerations for pregnant individuals. Here are some points to keep in mind
Pros of mustard oil massage during pregnancy
- Mustard oil is rich in fatty acids and can help moisturize the skin, potentially reducing the dryness and itchiness commonly experienced during pregnancy.
- Some believe that regular massages with mustard oil can aid in preventing or minimizing the appearance of stretch marks, a common concern for pregnant women
- Massage with mustard oil may promote better blood circulation, providing a sense of relaxation and potentially alleviating swelling in the limbs, a common pregnancy symptom.
- The massage process itself can offer a calming and stress-relieving effect, which is beneficial for the overall well-being of the pregnant person.
Related Reading: 13 Common Pregnancy Myths Busted
Cons of mustard oil massage during pregnancy
- Mustard oil can cause skin irritation or allergic reactions in some individuals. Pregnant women, whose skin may be more sensitive during this time, should be cautious and perform a patch test before using it extensively.
- Mustard oil contains erucic acid, which, in high amounts, may pose a risk during pregnancy. While the concentration in culinary amounts is generally considered safe, extensive topical use may lead to absorption and potential concerns.
- Individuals allergic to mustard or related substances may experience adverse reactions, making it important to be aware of any pre-existing allergies before using mustard oil for massages.
- Some people find the smell of mustard oil to be strong and pungent. This may be a personal preference, but heightened sensitivity to odors is common during pregnancy, and the smell may be off-putting for some.
In conclusion, the safety of mustard during pregnancy hinges on various factors. Mustard, when used in moderate amounts as a condiment or flavoring agent, is generally considered safe and can even contribute beneficial nutrients. However, caution is warranted when considering extensive topical applications.