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Health Benefits of Sesame Oil: Usage, Nutrition Profile & Side Effects

Health Benefits of Sesame Oil:  As a great ingredient, sesame oil is being used from thousands of years back and is known for its capability to increase the flavor and taste of certain dishes.

In addition to providing a significant number of antioxidants and heart-healthy fats, this healthy ingredient has also been proven to support skin health, decrease inflammation, improve heart health, and gets rid of chronic pain.

Is sesame oil good for you? And how can you add sesame oil in your diet? This article will cover everything about this ingredient as well as six health benefits of sesame oil.

Benefits of Sesame Oil

What Is Sesame Oil?


Sesame oil is a kind of vegetable oil made of sesame seeds. 

Additionally, it is being used as cooking oil; it’s also applied to increase the flavor and taste of some dishes, thanks to its nutty taste.
There are some different refining ways applied to make the oil; however, the seeds usually are crushed and then pressed.

The sesame plant has been grown for thousands of years and was firstly favored than other crops because of containing its ability to tolerate dry weather. Currently, sesame oil is applied in many dishes all over the world.

Health Benefits of Sesame Oil:


1. Sesame Oil Helps To Keep Good Heart Health


According to new research, sesame oil helps boost heart health and protect against diseases.

A study conducted over 48 people found that taking four tablespoons of sesame oil for one month daily decreased bad LDL cholesterol as well as body weight, belly fat, and triglyceride levels, all of which are threat aspects for heart disease.

Sesame oil is made up mostly of “unsaturated fats”-a type of heart-healthy fatty acid that can develop a heart condition.

Actually, a review of 15 studies proved that switching to saturated fats for polyunsaturated fatty acids could help reduce the possibility of rising heart problems by 17 %.

2. The sesame oil Keeps Blood Sugar level in Control

Some studies have noticed that white sesame oil may keep blood sugar in control.

A study of the American College of Nutrition published that eating white sesame oil for 90 days helped decrease high blood sugar and stimulate long-term blood sugar in control for people with type 2 diabetes.

A study conducted on the animal in Pakistan had similar results, showed that the oil was able to decrease blood sugar levels in rats along with improving signs that were found in measuring heart, liver, and kidney health.

3. Sesame oil is a Good Source of Antioxidants

The nutrition profile of sesame oil contains a significant number of main antioxidants, including sesaminol and sesamol.

Antioxidants are great elements that help decrease free radicals causing diseases and protect against chronic disorders, for example, cancer and heart disease.

According to a journal published in Cardiovascular Disease Research in an animal model proved that applying sesame oil to rats for 30 days showed that this oil could help stop oxidative damage to cells that occurred by free radicals.

4. Benefits of Sesame Oil to Relieve Pain and Inflammation

This oil has long been applied in traditional medicine to soothe pain and treat inflammatory disorders like arthritis.

The current study on the anti-inflammatory properties of sesame has proved positive results. In one study, eating 40 grams of sesame seed regularly was beneficial in decreasing many signs of inflammation in persons with osteoarthritis.

Some studies in vitro and animal models have shown the same results, advising that sesame seed oil could decrease inflammation, which plays a vital role in health and disease.

5. Benefits of Sesame Oil for Skin and Hair Health

Sesame oil is regularly applied in producing natural beauty products. Currently, many studies have shown that sesame oil could improve hair and skin health.

According to a study of the Global Journal of Health Science in 2015 proved that taking a supplement of sesame and vitamin E was able to develop hair luster within eight weeks.

One more study confirmed that the oil help stops UV rays from protecting the skin, and maybe even more beneficial than other oils like coconut, olive, and peanut oil.

Moreover, animal models prove that sesame oil may also get faster-wound healing and increase collagen creation, which is likely due to antioxidants.

6. Benefits of Sesame oil in Decreasing Chronic Pain

Sesame oil is commonly used topically to decrease pain, which is possible for containing its anti-inflammatory, antioxidant, and analgesic properties.

According to a study through Anesthesiology and Pain Medicine found that using the oil topically was able to decrease the severity of the pain and drop the requirement for pain medicines in people with trauma to the lower or upper ends.

One more study in Iran had the same results, saying that massaging sesame oil could be helpful for relieving pain, with a low cost and less possibility of side effects than other treatments.

Sesame Oil Nutrition Profile:

Similar to other vegetable oils, sesame oil contains a high amount of calories and fat. You can get about 119 calories and 13.5 grams for a tablespoon of sesame oil.

Although it contains a small volume of saturated fat, most of the fats found are almost equal, like mono- and polyunsaturated fatty acids.

It has a small volume of omega-3 fatty acids, however, made up of omega-6 fatty acids, for example, 5,550 milligrams in a tablespoon of sesame oil. It also contains a small volume of other nutrients, like vitamin E and K.

How to Use Sesame Oil?

There are many types of sesame oil available; each of them is different in taste, uses, and look.
Processed sesame oil is very mild, neutral taste and suitable for cooking and frying.

On the other hand, unrefined sesame oil has a lighter color and a more nutty taste. Because the smoke point of unrefined sesame oil is slightly low, it should be applied for cooking methods like stir-frying and sautéing instead of roasting or deep-frying.

Toasted sesame oil is made from the toasted seeds and extracts the oil. This makes a strong nutty flavor, which can add depth to the recipes. Because toasted sesame oil contains the lowest smoke point and it should be used to increase flavor in salad dressings, sauces, and marinades.

To get the higher benefits of sesame oil for hair and skin health, massage it into your scalp or skin. You can also mix it with other oils, for example, coconut oil and make a DIY hair or skin mask.

So, how much sesame oil should you take daily? Although there are no exact rules for how much are the best of applying. But it will be best to combine it with other healthy oils in your diet and take moderately as part of a balanced diet.

Sesame Oil Side Effects

In spite of having many sesame oil benefits, there are some disadvantages also.
Sesame oil contains a high amount of omega-6 and a low amount of omega-3s fatty acids. We need omega-6 fatty acids in control.

A difference in omega-3, 6, and 9 fatty acid ratios may occur to inflammation and the risk of chronic disease. So it is necessary to moderate in eating higher omega-6 fatty acids containing foods.

Moreover, the most common side effects of sesame oil are developing itchiness in the skin or allergic reaction. Confirm to do a spot test before using topically to stop any side effects.

Final Words:

As common cooking oil, this oil has been utilized all over the world for centuries.
The sesame oil is an excellent source of antioxidants and unsaturated fats. It also has many micronutrients, like vitamins E and K.

Is sesame oil healthy? Possible health benefits of sesame oil include better heart health, better blood sugar level, reduced inflammation, higher skin, and hair health, and lowered pain.

Processed, unprocessed, and toasted varieties are all available; each of these has unique taste and flavor.

Processed and unprocessed oils can be applied for cooking, whereas toasted sesame makes a great addition to sauce dressings and marinades to increase the flavor and taste.

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