The Health Benefits of Mustard

Mustard is a low-calorie alternative to higher-fat condiments.

Prepared yellow mustard is one of the most common condiments used in homes around the country. The familiar topping is usually made by combining mustard seeds (Brassica alba) with vinegar, salt, lemon, and other ingredients. 

There are also other varieties of mustard made from other types of mustard seed including brown mustard seeds (Brassica juncea) or black mustard seeds (Brassica nigra). 

Is Mustard Good For You?

Mustard is good for you because it contains several antioxidants that provide various health benefits including anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties.1 Mustard is a low-calorie highly flavored condiment that can replace or augment more calorie dense options. 

Health Benefits

Mustard is usually consumed in small amounts. When consumed as a condiment, it is not associated with significant health benefits. However, mustard is a low-calorie alternative to many higher-fat condiments like mayonnaise. 

Different types of mustard seeds are used for health purposes. For example, old herbalists used the white mustard seed to clear the voice when mixed with honey. 

Mustard contains two antioxidants of interest: isothiocyanates and sinigrin. Isothiocyanates, the oil responsible for giving the pungent taste found in mustard, has anti-cancer capabilities for breast, lung, GI tract, and prostate cancers. However, the mechanism remains unclear and more research is needed to conclude the efficacy of mustard's health benefits related to cancer. 

Isothiocyanates may also play a role in diabetes management, reduce bad cholesterol to provide cardiovascular protective effects and neurological benefits that may help people with autism. But, similar to the cancer benefits, more research is needed. 

The other antioxidant mustard contains is sinigrin, which is a precursor for isothiocyanates until it is damaged or smashed. When this happens an enzyme turns it into isothiocyanates or mustard oil. Research shows this antioxidant has anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties. 

However, there is currently not enough scientific evidence to support any of these cosmetic or medicinal uses of mustard or mustard seed. 

Nutrition Facts

A single serving of mustard is usually about a teaspoon. A packet of mustard that you find in restaurants is often about a one-teaspoon serving. It is not likely that you will consume a lot of mustard because of the condiment's spicy, pungent, and salty flavor. 

A serving of prepared yellow mustard provides only about 3 calories, according to USDA data. (One teaspoon of spicy mustard is also around 3 calories per serving.) Most of the calories in mustard come from carbohydrates, but because the calorie count is so low, these carbs are not likely to make a significant difference in your daily intake. 

Dijon mustard may provide more calories, but not many more. A single serving of Dijon mustard may contain up to 10 calories.

Selection, Preparation, and Storage

Mustard is easy to find in almost every grocery store. You'll find prepared yellow mustard and Dijon mustard in the condiment aisle of most markets. 

If you visit a specialty store, you can also find more exotic flavors. For example, you may see mustard made with honey, spicy peppers, and wine. You might also see course mustard varieties that have a distinct texture with seeds still intact. 

It is smart to buy mustard in small quantities. The condiment can lose flavor with time. Since you probably will use mustard in limited amounts, you don't want to buy a large container that will likely spoil. 

Once opened, store mustard in the refrigerator for up to one year. 

Mustard imparts a strong, spicy taste that pairs well with meat and seafood. Mustard can also be used to make salad dressings. 

Possible Side Effects

Mustard is "generally recognized as safe" (GRAS) by the United States Food and Drug Administration when consumed in amounts commonly found in food. However, if you use mustard for cosmetic or medicinal uses, you should exercise caution.

The Natural Medicines Database notes that applying white or black mustard to the skin for an extended period of time can cause burns, blisters, or ulcers. The source also notes that consuming large amounts of black mustard seed by mouth can damage the throat and cause side effects including heart failure, diarrhea, drowsiness, breathing difficulties, coma, and death.

Lastly, mustard and mustard seed allergies are not uncommon. According to the Anaphylaxis Campaign in the United Kingdom, other foods derived from the mustard plant—including mustard leaves, seeds and flowers, sprouted mustard seeds, mustard oil, and foods that contain these—are likely to cause reactions in people with a mustard allergy.

Symptoms of a mustard allergy may be mild or severe—they generally come on shortly after consuming the mustard product. You may experience a rash or a tingly, itchy feeling in the mouth. Difficulty breathing is also possible. 

• Prickly heat - expert shares four signs you have heat rash and how to treat it  

Summer is one of the most beloved seasons but it can also pose a struggle for prickly heat sufferers. 

1. Heat rash, also known as prickly heat or miliaria, describes a skin condition triggered by blocked sweat ducts, which prevents sweat from being released onto the skin's surface. 

2. "When sweat gets trapped beneath the skin, it can cause inflammation, itching, and the appearance of small red bumps or blisters," Dr Sameer Nakedar, Chief Medical Officer at Welzo said. 

3. Unfortunately, this type of rash occurs more frequently in hot, humid environments where people sweat excessively. 

4. The good news is that there's plenty you can do to manage the annoying condition and still enjoy summertime, according to the doctor. 

5. What are the signs of prickly heat?

6. Due to the nature of the rash, prickly heat often crops up on areas of the skin, where sweat is more likely to be trapped.

7.  According to the doctor, these four warning signs can ring alarm bells: 

8. Small red bumps or blisters: Heat rash often presents as clusters of tiny red bumps or fluid-filled blisters on the skin's surface. 

9. Itching: The affected areas can be quite itchy, causing discomfort and a prickly or stinging sensation. 

10. Redness and inflammation: The skin surrounding the rash may appear red and slightly swollen due to inflammation. 

11. Mild to moderate pain: Some individuals may experience mild to moderate pain or tenderness in the affected area.

    Prickly heat - expert shares four signs you have heat rash and how to treat it© GETTY

    When it comes to the areas you should watch out for, heat rash usually develops in skin folds and areas where clothing creates friction. 

Therefore, the doctor recommended checking your neck, armpits, chest, back, groin and thighs. 

"The symptoms may worsen if the skin is exposed to further heat, humidity, or friction," Dr Nakedar added.  

How to manage heat rash

From home remedies to medication, various interventions could help alleviate the painful symptoms that come with prickly heat. 

The doctor recommended the following medications, remedies and changes to tackle the rash: 

Stay cool: Spend time in air-conditioned or well-ventilated environments to help reduce sweating and keep your skin cool.

• Wear loose, breathable clothing: Choose lightweight, loose-fitting clothes made of natural fabrics, like cotton or linen, that allow air to circulate and wick away moisture.

• Shower frequently: Bathe or shower regularly, especially after sweating, using cool water and a gentle soap to remove sweat and debris from the skin. Make sure to pat the skin dry rather than rubbing it to avoid further irritation.

• Avoid heavy creams or ointments: Use light, water-based moisturisers or lotions instead of heavy creams or ointments that may clog sweat ducts. 

• Apply cool compresses: Use a cool, damp cloth or ice pack wrapped in a towel to soothe the affected area and reduce inflammation.

• Over-the-counter remedies: Consider using over-the-counter hydrocortisone cream or calamine lotion to help reduce itching and inflammation. Apply as directed and follow the instructions on the product packaging.

• Aloe vera gel: A natural remedy for soothing the skin, aloe vera gel can be applied topically to the affected area to help alleviate itching and redness.

• Oatmeal bath: An oatmeal bath can help soothe irritated skin. Add colloidal oatmeal (finely ground oatmeal) to a cool or lukewarm bath and soak for 15-20 minutes to help relieve itching and inflammation.

• Antihistamines: Over-the-counter oral antihistamines, like diphenhydramine (Benadryl), can help relieve itching in some cases. However, use caution, as these medications can cause drowsiness. 

1. Stay hydrated: Drinking plenty of water can help regulate body temperature and maintain overall health, which may contribute to reduced heat rash symptoms.

2. If your heat rash symptoms persist or worsen, the expert recommended consulting a healthcare professional for appropriate diagnosis and treatment.  

Suffering with eye eczema? Experts reveal how to treat the symptoms

Eczema (also known as dermatitis) is a persistent condition characterised by dry and itchy skin, and given that the eye area is very delicate, it’s a common place to experience it.

“The skin is much thinner around the eyes and is therefore more vulnerable to a lot of things that may cause an eczema flare-up,” Dr Anjali Mahto, consultant dermatologist at Self London, tells Bazaar. “It is prone to irritation more so than say the skin on your nose, for example,” she adds, confirming that eczema around the eyes can develop suddenly, and in isolation. However, “those who have suffered with eczema from childhood may find that they are more susceptible to developing eczema on the eyelids”.

Anecdotally, eczema on the eyelids, or the surrounding eye area, is on the rise. Dermatologists like Dr Mahto are seeing more cases in clinics, and on social media it’s trending – for want of a better word – with #eczemaeyes racking up 59.3 million views on TikTok and counting.

What causes ‘eczema eyes’?

“One of the reasons for seeing eczema around the eye area at the moment is because of product overuse,” reveals Dr Mahto. “Patients are using too many actives all at once, and even though they are not always targeting the eye area with their application, the ingredients in the product inevitably migrate and that’s when we get irritation and potential eczema flare-ups.”

Cosmetic doctor and dermatology specialist at Trikwan Aesthetics, Dr Zoya Diwan, agrees, citing how the Covid-era skincare boom led to “people trying a lot more ingredients on their skin”. As well as the actives (such as retinol, vitamin C and exfoliating acids), the fragrance in products can pose a problem. “A lot of skincare has fragrance in, which can irritate the area around the eyes if you have sensitive skin.”

Eczema can also be caused by an allergic reaction to something that the skin has been in contact with, the most common being nail polish. In particular, most gel and acrylic formulas contain methacrylate chemicals, which are known irritants and causes of allergies. If insufficiently 'cured', a reaction to the chemicals can occur on the skin, such as that of the delicate eye area, when coming into contact with the fingertips. This isn't to say that you should avoid getting manicures, but if you're opting for gel polish ensure that your technician is sufficiently trained and adheres to the exact curing time dictated by the polish brand they're using.

Products aside, the environment plays a part, too. “It always starts getting worse around hay fever season,” Dr Diwan adds. With the release of histamine prompted by allergens entering your system, symptoms like itchy eyes are common for hay fever sufferers, triggering eczema flare-ups for those susceptible.

Treating ‘eczema eyes’

“Eye eczema can manifest in dry scaly patches, a rash, weeping sores, a thin creased appearance of the whole eye area, as well as in other ways too,” says Dr Mahto, cautioning that it’s imperative to ensure that you do indeed have eczema before you begin to try and treat it. Resist the urge to turn to TikTok to self-diagnose and see a skin specialist. “A consultant dermatologist will be able to assess the area and provide you with the correct diagnosis.” 

In the age of digital dermatology, it’s now possible to get prescriptive advice via video and phone-based consultations, as well as in clinics.

Whether seeing a patient suffering from eye area eczema in person or virtually, as a starting point Dr Mahto “would advise using products without fragrance or essential oils – as these can be irritating to the eye area”. From there, “it might be that we need to prescribe a mild topical steroid for you to apply to the area to get it under control”.

Beyond those options, she has some general tips for preventing and alleviating the eczema:

Reference: Harpers Baazar: Bridget March 

Peanut Butter Nutrition Facts and Health Benefits

Peanut butter is one of the most popular foods in the United States, with an average consumption of three pounds per American per year. It is also one of the least expensive sources of plant protein.  

Peanut butter is high in fat and calories. Just 2 tablespoons deliver a quarter of your recommended daily intake of fat, some of it saturated. Moreover, peanuts are one of the eight most common food allergens in the United States, affecting 1.4% of the population (or roughly 4.6 million people). 

Even so, peanut butter's nutritional benefits most often outweigh its drawbacks, particularly for people who don't get enough protein in their diets. 

Peanut Butter Nutrition Facts

Peanut butter nutrition includes 190 calories per 2 tablespoon serving, with 16g of fat, 8g of carbs, 2g of fiber, and 7g of protein. Peanut butter is high in healthy fats, folate, potassium, vitamin E, and B vitamins. The following nutrition information is provided by the USDA for 2 tablespoons (32g) of smooth peanut butter with added salt.1

Carbs

Peanuts butter is relatively low in carbohydrate. The carbs in a serving of peanut account for only 13% to 16% of their total weight, translating to a glycemic index (GI) of only 14. A serving of peanut butter is less likely to affect blood sugar than higher-GI foods like the white bread (75 GI per slice) used to make a PB&J sandwich. 

Most of the carbohydrates in peanuts are complex, the type that the body breaks down gradually. Peanut butter has few of the simple carbohydrates that trigger spikes in blood sugar. 

Even commercial peanut butter brands that add sugar tend to keep it to a minimum, adding no more than a gram or two to those naturally found in peanuts. 

Fats

Although 16 grams of fat per serving may seem like a lot, most are "healthy" monounsaturated fat and polyunsaturated fat. Only around 4% is from "unhealthy" saturated fat, the type that can clog your arteries. 

The monounsaturated fats in peanuts are primarily from oleic acid (which positively influences cholesterol levels), while the polyunsaturated fats are predominantly from linoleic acid (which helps build muscle). Peanut butter also contains significant amounts of omega-3 fatty acids, which are anti-inflammatory and associated with a reduced risk of diabetes and cardiovascular disease. 

However, some commercial brands contain hydrogenated oils that stabilize the peanut butter and prevent the natural oils from separating and rising to the top. Unlike monounsaturated and polyunsaturated fats, hydrogenated oil does affect blood lipid levels, causing "bad" LDL cholesterol to rise and "good" HDL cholesterol to fall. 

Protein

Approximately 35% of peanut butter's total weight is from protein, making it a good source of plant-based protein. It provides 7 grams of protein per serving. 

Vitamins and Minerals

Peanut butter is nutrient-dense and can help you meet your reference daily intake (RDI, or recommended daily amount) of vitamins and minerals. Peanut butter provides important B-complex vitamins as well as essential minerals and antioxidants.

Here is how 32 grams of peanut butter contribute to the RDI of key nutrients: 

• Copper: 43% of RDI
• Manganese: 28% of RDI
• Vitamin B3 (niacin): 25% of RDI
• Iron: 22% of RDI
• Folate: 20% of RDI
• Potassium: 18% of RDI
• Vitamin E: 18% of RDI
• Vitamin B1 (thiamine): 17% of RDI
• Magnesium: 14% of RDI
• Vitamin B5 (pantothenic acid): 11% of RDI
• Zinc: 10% of RDI
• Vitamin B6 (pyridoxine): 9% of RDI

Calories

Packaging often lists a single serving of peanut butter as 2 tablespoons (32 grams), roughly the amount needed to make a peanut butter sandwich. Like all other types of nut butter, peanut butter is high in calories, and has 191 calories per serving. 

But the good news is that peanut butter packs a lot of nutrition into a small amount of food. And, because peanut butter can make you feel fuller faster, you don't tend to eat a lot. What you do consume can support health. 

Health Benefits

Beyond its nutritional value, peanut butter contains compounds that can potentially promote weight loss and reduce the risk of heart disease. 

May Help Support Weight Loss

Peanut butter is believed to aid in weight loss by promoting satiation (the sensation of feeling full soon after eating) because of its protein and fat content. By curbing your appetite, peanut butter may help you maintain a healthy weight and reduce the risk of obesity. 

Whether peanut butter can actually help you shed pounds is less certain. An eight-year study from Harvard University evaluated the medical histories of over 50,000 women and found that a higher consumption of nuts corresponded to a lower incidence of weight gain and obesity when compared to women who never ate nuts.2 But it did not show a direct association between nut consumption and weight loss. 

While peanut butter may help curb your appetite, it's important to watch your portions. Two servings account for 50% of your daily fat and 20% of calories in a 2,000-calorie-a-day diet. 

May Help Reduce Risk of Heart Disease

Evidence that peanuts or peanut butter can reduce the risk of heart disease is mixed. For example, the FDA noted that eating 1.5 ounces of nuts per day may be beneficial to the heart, but not that it could prevent heart disease. 

Some scientists disagree. A 2016 review of studies from France suggested that an antioxidant in peanuts, known as resveratrol, can reduce cardiovascular inflammation and relax blood vessels, increasing circulation and lowering blood pressure. 

Resveratrol has also been shown to decrease LDL oxidation, which contributes to the development of atherosclerosis (hardening of the arteries) and coronary artery disease.3 

Consuming 2 ounces of nuts (not just peanuts) per week may have a cardioprotective effect if used as part of a low-fat diet with routine exercise.4 

Helps Manage Blood Sugar Spikes

A 2018 study examined the effects of adding peanut butter to a high-glycemic index breakfast to see if it would help in minimizing blood glucose spikes. The study, performed with 16 adults, determined that two tablespoons of peanut butter, paired with breakfast, can help to prevent sudden blood glucose rises following the meal.5 

May Help in Muscle Building

Magnesium is a critical nutrient in muscle management and strength building. A single serving of peanut butter (2 tablespoons) contains anywhere from 14% to 16% of magnesium, making the food a beneficial dietary addition for a strength routine.6 Protein is also important in muscle-building, and peanut butter provides that too. 

May Improve Memory

A study published in Clinical Nutrition in 2021 explored the effects of peanut butter on cognitive function and stress. A total of 63 adults participated in the study and researchers discovered that consuming peanuts and peanut butter on a regular basis could improve memory function and even reduce anxiety.7 

Allergies

Peanut allergies are one of the most common and potentially dangerous food allergies, affecting no less than 1% of the U.S population and 2% of children. 

Peanut allergies can range in severity from mild to life-threatening. In rare cases, it can lead to an all-body reaction known as anaphylaxis, characterized by a severe rash or hives, shortness of breath, wheezing, rapid heart rate, and the swelling of the face, tongue, or throat. If left untreated, anaphylaxis can lead to shock, coma, heart or respiratory failure, and death. 

The American Academy of Allergy, Asthma, and Immunology (AAAAI) recommends that peanuts and other allergens be introduced into a child's diet at as early as four to six months of age. This can sensitize them to peanuts and help them avoid developing an allergy.8 

Adverse Effects

While uncommon, the resveratrol in peanut butter can inhibit blood clotting if consumed in excess. This can amplify the side effects of blood thinners like Coumadin (warfarin), causing nosebleeds, easy bruising, abdominal pain, blood in the urine (hematuria), and heavy menstrual bleeding. 

The occasional or even daily consumption of peanut butter shouldn't be problematic as long as you limit your intake to one to two servings. 

Varieties

There are many varieties of peanut butter available. Natural peanut butter, for example, is made from peanuts and peanuts alone. Both natural peanut butter and organic peanut butter contain peanuts and nothing else. The peanuts used in organic peanut butter must be produced without the use of chemical fertilizers, pesticides, or other artificial agents.

Other peanut butter varieties may have additives including salt, sugar, oil, xylitol (which is dangerous for dogs) or other artificial sweeteners. You'll also find crunchy, extra crunchy, or smooth peanut butter options.

If you love peanut butter but don't like the number of calories, you can use a peanut butter protein powder. Blend it into drinks or bake it into muffins, cookies, or pancakes. You can even mix it with water to make a reduced-calorie, low-fat spread. A 2-tablespoon serving provides 50 calories, 1.5 grams of fat, 4 grams of carbohydrate, and 6 grams of protein.

Storage and Food Safety

Because it doesn't contain any stabilizers, the natural oils in natural peanut butter can separate from the solids and need to be stirred back in before eating. This also means that natural peanut butter should be kept in the refrigerator since the oils can spoil and turn rancid at room temperature. 

The average shelf life of natural peanut butter is two to four months in the pantry and three to six months if refrigerated. Regular peanut butter can be stored in the pantry or refrigerator for up to one year.  

Sight is usually the best way to tell if peanut butter has gone bad. If it has become darker, harder, or drier, it is best to toss it. If peanut butter has lost its buttery aroma or smells off, it is better to throw it out regardless of its use-by date.

Never eat peanut butter with any signs of discoloration or mold. One type of mold common to peanut butter, called aflatoxin, is classified as a carcinogen. Animal studies have shown that long-term exposure to aflatoxin can increase the risk of liver cancer and other types of cancer. 

How to Prepare

As a quick snack, peanut butter can be eaten on its own or spread on a celery stick, banana, or cracker. It is also tasty swirled into vanilla yogurt or blended into a smoothie or protein shake. It works in savory meals like noodle dishes and curries. And of course, there is always the PB&J sandwich, adored by children and adults alike.