Yellow seeds are mellow with less pungency, and have an initial floral sweetness to them. 
When soaked in water the myrosinase is activated and the dish will benefit from an intense heat and pungency. A trick is to heat or toast the seeds in hot oil or ghee instead, the nutty flavours are achieved with none of the acridness. Add towards the end of cooking if it’s been ground into powder.
Used in food:
Beef or chicken braise with wine
Sauces
Relish
Pickles
Chutneys
Marinade
Vinaigrettes
Curry
Beans
Mustard seed works well to kick up the flavour of mild ingredients such as
Potatoes
Legumes
Chicken
Seafood
 
Natural benefits may include:
Source of selenium, Magnesium, iron and omega-3 fatty acids.
Strengthen bone, teeth, hair & nails
Antioxidant & anti-inflammatory
Help relieve water retention (edema)
Increase appetite
Reduce the severity of asthma attacks
Lowering blood pressure