Sesame oil is derived from raw or toasted sesame seeds and is widely used in Japanese, Chinese, and Middle Eastern cuisines. Extracted from the sesame (Sesamum indicum) plant, these seeds are rich in numerous nutrients.
Sesame oil serves various medicinal, culinary, and cosmetic purposes. Continue reading to discover the top sesame oil benefits.
Sesame Oil: Nutritional Profile
Sesame seed oil is a powerhouse of nutrients. One tablespoon of this oil contains:
- Energy: 124 kilocalories
- Total fat: 14 grams
- Saturated fatty acids: 1.99 grams
- Monounsaturated fatty acids: 5.56 grams
- Polyunsaturated fatty acids: 5.84 grams
- Vitamin E: 0.196 milligrams
- Vitamin K: 1.9 micrograms
- Choline: 0.028 milligrams
Some other beneficial components of sesame oil include:
- Lignans: These are the plant compounds, mimicking the estrogen’s functions in the body and may possess anticancer properties.
- Antioxidants: Compounds that protect cells from disease-causing free radicals.
- Phytosterols: Plant compounds that can help lower cholesterol levels.
Sesame Oil Benefits
Sesame oil benefits your health in a variety of ways, such as:
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Powerful Anti-inflammatory Effect
Reducing chronic inflammation is essential because it can be harmful and a contributing factor to many illnesses. Because of its anti-inflammatory properties, sesame oil has long been used to treat small injuries, joint inflammation, and toothaches. Some test-tube studies indicate that sesame oil successfully decreases inflammatory markers, but more human research is required.
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Strong Antioxidant Action
One of the main sesame seed oil benefits is its high antioxidant content. Sesamin, an antioxidant lignin found in plant tissue, is one of the most beneficial compounds found in this oil. Antioxidants helps in preventing diabetes, heart disease, cancer, and other diseases by protecting you against the damage that free radicals do.
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Promotes Heart Health
The ratio of omega-6, omega-3, and omega-9 fatty acids in sesame oil is well-balanced. While omega-9 fatty acids are monounsaturated, omega-6 and omega-3 fatty acids are polyunsaturated. Diets high in these beneficial fats help reduce the risk of heart disease, according to research. Furthermore, research indicates that ingesting sesame oil may safeguard heart health by lowering triglycerides and LDL cholesterol.
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Helps Regulate Blood Sugar
This is one of the best sesame oil benefits. Sesame oil may help control blood sugar levels. According to a study, adults who consumed sesame oil had reduced haemoglobin A1c (a measure of average blood sugar over the previous two to three months) and fasting blood sugar levels.
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Protects Skin Against Sun Damage
Because of its strong antioxidant content, research indicates that one of sesame oil benefits for skin is protection against UV light damage. The UV resistance of sesame seed oil is 30%, while that of peanut, coconut, and olive oils is just 20%. Despite claims from certain sources that it can be a natural sunscreen with SPF, conventional sunscreen is still advised due to the paucity of research.
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Boosts Digestive Health
Because sesame oil lubricates the intestines and encourages bowel movements, it can help avoid constipation. Additionally, it aids in digestion by feeding good gut bacteria. Sesame oil has also been demonstrated to have protective properties against intestinal parasites like tapeworms and Ascaris.
How to Add Sesame Oil to Your Diet?
Sesame oil enhances the flavour of various dishes with its delicious, nutty taste. Available in different varieties, each type offers a unique aroma and uses:
- Unrefined sesame oil, light in color, perfect for low to medium heat cooking.
- Refined sesame oil, neutral in flavour, is ideal for deep- or stir-frying.
- Toasted sesame oil, with a rich brown hue and delicate flavor, is great for dressings and marinades.
Here are some simple ways to incorporate sesame oil into your diet:
- Sesame noodles
- Stir-fries
- Meat or fish marinades
- Sauces or dips
- Vinaigrettes
Conclusion
Sesame oil is a flavorful and nutritious fat to incorporate into your diet. With its robust nutritional profile, antioxidant content, and anti-inflammatory properties, it can support the health of joints, hair, skin, and more. You can enjoy the potential benefits of sesame seed oil by including it in your recipes and making it a part of a balanced diet.
