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"Another essential spice in the Indian kitchen is the pungent and flavorful mustard seed. Left whole and undisturbed, the seeds are completely odorless. But crush them even slightly and they transform into a spice whose pungency can be quite intense. But it is this very pungency that makes the mustard very nutritive. The aroma and flavor of mustard comes from the essential oil contained inside the seeds. There are three varieties of mustards seeds - black, brown and yellow - that are used in various aspects of cooking. Slightly larger yellow seeds are the mildest of the three; black mustard seeds the most pungent. Mustard seeds are a very good source of omega-3 fatty acids as well as iron, calcium, zinc, manganese, magnesium, protein, niacin and dietary fiber. Black and/or brown mustard seeds are commonly fried in a little oil before they are added as a garnish. When added to hot oil, these seeds pop and splutter, developing a nutty taste in the process. This flavor is particularly loved in South India. Mustard seed is also pounded with other spices in the preparation of curry powders and pastes. Mustard oil is popular especially as cooking oil in many parts of eastern India. Leaves of the mustard plant are edible and are high in magnesium and vitamins A and C."