Sesame oil, derived from sesame seeds, has been used for centuries in cooking, traditional medicine, and skincare. Its benefits stem from its rich nutritional profile, including healthy fats, antioxidants, and bioactive compounds. Here’s a rundown of its potential benefits based on available knowledge:
Rich in Healthy Fats: Sesame oil contains monounsaturated and polyunsaturated fatty acids, particularly omega-6 fatty acids like linoleic acid. These fats can support heart health by helping to manage cholesterol levels when used in moderation as part of a balanced diet.
Antioxidant Properties: It’s packed with antioxidants like sesamol, sesamin, and vitamin E. These compounds help combat oxidative stress in the body, potentially reducing the risk of chronic diseases such as heart disease and cancer by neutralizing free radicals.
Anti-Inflammatory Effects: The antioxidants and fatty acids in sesame oil may help reduce inflammation. Some studies suggest that sesamin and other lignans in the oil have anti-inflammatory properties, which could benefit conditions like arthritis or general inflammation.
Skin and Hair Health: In skincare, sesame oil is valued for its moisturizing and emollient properties. It’s often used in massages or as a natural hydrator due to its ability to penetrate the skin. The vitamin E and zinc content may also promote wound healing and hair strength, though evidence is largely anecdotal or based on traditional use.
Bone Health: Sesame oil contains zinc, calcium, and magnesium—minerals linked to bone density. While it’s not a primary source of these nutrients, regular consumption might contribute to maintaining strong bones, especially in cuisines where it’s a staple.
Oral Health: In Ayurvedic practices, sesame oil is used for "oil pulling," a technique believed to improve oral hygiene by reducing bacteria, plaque, and gingivitis. Some small studies support this, showing it may decrease harmful oral bacteria, though more research is needed.
Blood Pressure and Heart Support: The polyunsaturated fats and sesamin may help lower blood pressure and improve cardiovascular health. Research has indicated that substituting sesame oil for other cooking oils could have a positive effect on hypertension in some cases.
Potential Blood Sugar Regulation: Preliminary studies suggest sesame oil might improve insulin sensitivity and help regulate blood sugar, possibly due to its healthy fats and antioxidants. This could be beneficial for managing diabetes, but it’s not a substitute for medical treatment.
How to Use It?
Cooking: It’s great for stir-frying, dressings, or drizzling (especially toasted sesame oil for flavor). It has a moderate smoke point, so avoid very high-heat cooking with unrefined versions.
Topical: Apply it directly to skin or hair for hydration or massage.
Oil Pulling: Swish a tablespoon in your mouth for 10-15 minutes, then spit it out (don’t swallow).
