mustard seeds (rai) MEDIUM

Mustard seeds, commonly known as "rai," are small, round seeds that come in different varieties, including yellow, brown, and black. They are widely used in cooking for their pungent flavor and are also known for their health benefits. Below is the general nutritional content of medium-sized mustard seeds:

Nutritional Content per 100 grams of Mustard Seeds (Medium):

1. Calories: ~508 kcal
2. Carbohydrates: ~28 grams
   • Dietary Fiber: ~12 grams
3. Protein: ~26 grams
4. Fats: ~36 grams
   • Saturated Fat: ~2 grams
   • Monounsaturated Fat: ~24 grams
   • Polyunsaturated Fat: ~8 grams
5. Vitamins:
   • Vitamin A: ~31 IU
   • Vitamin C: ~7.1 mg
   • Vitamin E: ~5 mg
   • Vitamin K: ~5.4 mcg
   • Folate (B9): ~162 mcg
6. Minerals:
   • Calcium: ~266 mg
   • Iron: ~9.2 mg
   • Magnesium: ~370 mg
   • Phosphorus: ~828 mg
   • Potassium: ~738 mg
   • Zinc: ~6.1 mg
   • Manganese: ~2.5 mg
   • Copper: ~0.7 mg
   • Selenium: ~208 mcg

Bioactive Compounds:

1. Glucosinolates: These compounds have anti-cancer properties and contribute to the pungent taste of mustard seeds.
2. Sinigrin: A specific type of glucosinolate found in mustard seeds, known for its anti-inflammatory and antibacterial properties.
3. Omega-3 Fatty Acids: Mustard seeds contain alpha-linolenic acid (ALA), which is beneficial for heart health.

Health Benefits:

• Anti-Inflammatory Properties: The compounds in mustard seeds can help reduce inflammation in the body.
• Digestive Aid: Mustard seeds stimulate the production of digestive juices, aiding digestion and reducing bloating.
• Rich in Antioxidants: The seeds help protect the body from oxidative stress and reduce the risk of chronic diseases.
• Heart Health: Mustard seeds contain omega-3 fatty acids that support cardiovascular health.
• Bone Health: The high calcium and magnesium content support bone strength and density.

Mustard seeds are versatile and can be used in various forms, such as whole seeds, ground powder, or mustard oil, and are a staple in many cuisines for their flavor and health benefits.