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Mustard oil has been a staple in North and East Indian kitchens for generations and cold pressed black mustard oil is commonly used for everyday cooking. It is suggested to be used it in moderate amounts and rotating with other oils routinely. If you have a health condition, ask your doctor or dietitian what suits you.

Heat the oil gently until it just begins to smoke lightly, then let it cool slightly before adding your ingredients. This traditional step softens the sharp raw bite. Many do it for sabzis, fish curries but skip it for pickles, where the strong flavour is preferred. Heat carefully and never leave hot oil unattended.

Yes. In Indian homes, 'kachi ghani' mustard oil is traditionally used for cooking, pickling and skincare, hair care and body massage, especially in winter. Do a small patch test first if you are trying it for the first time, because mustard oil may irritate sensitive skin.

Cold pressed (kachi ghani) mustard oil is made by pressing seeds without chemical solvents, so it contains natural compounds, along with its strong aroma and flavour. Refined oil goes through heating and processing that reduces its flavour and removes natural antioxidants. For everyday Indian cooking, many people prefer cold pressed for its taste and minimal processing

There is no said limit for mustard oil. Indian dietary guidelines (ICMR-NIN) suggest keeping the total of all visible fat, including cooking oil, ghee and butter, to 20 - 50 grams a day (equal to 4-10 teaspoons of oil), depending on an individual’s activity level. Mustard oil usage is included in this suggested daily limit.