• Pure mustard oil, pumpkin seeds, hemp seeds, and flax seeds all have the perfect ratio of omega 3 to omega 6 fatty acids required by our body for good health. Other good sources of omega 3 fatty acids include fish, mustard greens, and kidney beans.
• Eating such foods in balance is associated with low incidence of diabetes, heart disease, high blood pressure, obesity and metabolic syndrome, rheumatoid arthritis, stroke, depression, and other diseases.
• These omega 3 rich foods also nurture the brain, improving memory and cognitive function. Omega 3s are also important for brain development and shown useful in increasing concentration power.
• Omega 3 fatty acids are a kind of fat. Many foods and oils contain omega 3s, however the most important thing to know is the ratio between omega 3 and omega 6 fatty acids.
• The ideal ratio of omega 3 to omega 6 fatty acids is 1:3, meaning 1 part omega 3 for every three parts omega 6. This is the exact balance found in mustard oil.
• Common vegetable oils like soybean oil, sunflower oil and margarine (dalda) have a dramatically skewed ratio closer to 1:20. Care should be taken, because these oils are popular for cooking and are most common ingredients in popular packaged and street foods. This omega 3-omega and omega-6 imbalance is a cause of diabetes, heart disease, high blood pressure, obesity and metabolic syndrome, rheumatoid arthritis, stroke, depression, and other diseases.
• “Edible Vegetable Oils” as an ingredient usually means a combination of omega 6 rich cottonseed, corn, soy, sunflower, safflower and/or palm oils.
• The use and consumption of such omega 6 rich oils must be minimized to achieve a healthy balance of omega-3s.
Other Dangers of Refined Oil
• During the refining process of popular modern cooking and edible oils, very harmful chemicals are created called ‘free radicals’ and ‘trans fatty acids’.
• Free radicals are very harmful compounds which, in excess, cause heart disease, cancer, accelerated aging and dozens of other degenerative diseases like kidney failure, nerve damage, blindness, and memory loss.
• Trans fatty acids are a type of fat found in “partially hydrogenated” oils. Trans fatty acids increase total cholesterol levels, promote obesity and greatly increase chances of heart disease. Trans fatty acids are so dangerous that they are being banned and made illegal in America (U.S.A.) and other countries. With no regulation in India, China or Nepal large amounts of trans fatty acids are found in nearly all fried and packaged foods like chow chow noodles, samosas, donuts, puri, pokora, biscuits, sweets, chips, etc.
• Mustard oil is an unrefined oil that is considered one of the world’s healthiest oils and great for preventing many disaeses. Pure mustard is low in free radicals and trans fatty acids and rich in antioxidants. Mustard oil is also very good for the skin and can be used as a massage oil.
• Antioxidants are very important micronutrients that combat the negative affects of free radicals in the body. Important sources of such micronutrients are fruits and vegetables and other foods like: Indian goose berry (amala), oranges, spinach, broccoli, organ meats, uncooked tomatoes, carrots, and green leafy vegetables.
• "Pure mustard is low in free radicals and trans fatty acids and rich in antioxidants.”
Taken From: Ayur Info Special Issue 2067
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