Sesame seeds, known scientifically as Sesamum indicum, are not just tiny grains; they are packed with nutrients and have been used by humans for centuries. These seeds are a great source of protein and can be pressed to produce sesame oil, which is popular in cooking, cosmetics, and even medicine. Sesame seeds come in various colors, including black, white, and yellow, each with its own unique qualities. While black and yellow seeds are widely used, white sesame seeds are especially valued for their high oil content and quality.
Sesame oil itself comes in two main types: raw and toasted. Raw oil has a light color and a mild taste, making it versatile in various dishes. On the other hand, toasted oil, with its darker color and bold, nutty flavor, adds a rich depth to recipes. In this article, we’ll explore the benefits of sesame seeds and oil, touching on their health benefits, uses in cooking, and some points to consider for those who might be new to this ancient ingredient.
Benefits of sesame oil
Sesame seed oil can be consumed orally in food or applied topically on the skin. Here are some of the health benefits associated with sesame oil. It’s important to note that more human studies are needed to understand these effects fully.
1. Improves cardiovascular health
Sesame oil contains 82 percent unsaturated fatty acids. These fatty acids include omega-3 and omega-6, which are polyunsaturated fatty acids, and omega-9, a monounsaturated fatty acid. Regularly consuming these healthy fats may help prevent heart-related conditions.
Sesame oil will also lower Low-Density Lipoprotein (LDL) cholesterol and triglycerides, improving cardiovascular health.
2. Antioxidant and anti-inflammatory properties
Sesame oil contains two powerful antioxidants called sesamol and sesaminol. These antioxidants combat cell damage caused by free radicals. The oil also contains anti-inflammatory properties. It was often used in traditional Taiwanese medicine to treat toothaches, aching joints, scrapes, cuts, and premenstrual cramps.
Lab studies have shown that sesame oil can inhibit inflammatory markers such as nitric oxide production. If used topically, it can also prevent bacterial and fungal skin infections that cause the skin to become inflamed.
3. May lower blood sugar
One lab study showed the potential of sesame oil to lower blood sugar in humans. Another study in humans that involved 46 diabetic adult patients showed that consuming this oil for 90 days significantly lowered their blood glucose levels.
Kindly note that diabetes is a serious medical condition, so talk to your healthcare provider before using sesame oil. Also, more research needs to be done on its potential to regulate blood sugar.
4. Can prevent sun damage on the skin
Applying sesame oil to the skin has been shown to provide a protective barrier against harmful UV rays. Some studies suggest it can block up to 30 percent of these rays, thereby reducing the risk of sun damage. This is supported by research, such as a study conducted by California State University, which highlightedits protective effects against UV exposure.
The unsaturated fatty acids in sesame oil can also prevent and reduce skin inflammation. They help increase elasticity, preventing premature aging, wrinkles, and aging spots.
5. May prevent cancer cell growth
Sesame oil contains beneficial compounds like sesamol and sesamin, which have shown potential in reducing the risk of colon cancer by helping the body naturally eliminate damaged cells. Additionally, the oil’s lignan may help prevent hormone-related cancers, such as breast cancer. These findings, however, are based on laboratory research. Further studies involving humans are necessary to confirm these health benefits.
6. Fosters healthy hair growth
When applied to hair, sesame oil may help minimize hair loss, maintain natural hair color, and make your hair strong and shiny. Because of its antibacterial and antifungal properties, it can heal scalp-related illnesses such as dandruff and dry, itchy scalp.
7. Relieves stress, anxiety, and depression and improves sleep
Sesame oil contains tyrosine and other natural compounds that may relieve stress and improve mood. It also contains tryptophan, which enables you to relax and improve your sleep. It will also calm the nerves and improve the general well-being of the nervous system.
Considerations when using sesame oil
Despite being packed with benefits that may better your overall health, sesame oil has a few disadvantages that you may want to consider.
1. Allergies
If you are allergic to sesame seeds, you are likely to be allergic to sesame oil as well. Do a patch test before applying it to your skin, and seek immediate medical attention if you experience any allergic reactions.
2. Weight gain
Sesame oil contains heart-friendly omega-3 and omega-6 fatty acids. However, it is also high in calories, and excessive consumption might lead to unwanted weight gain. Like any other seed oils, use sparingly.
3. Drug interactions
Research has shown that sesame oil has the potential to lower your blood pressure and blood sugar. If you are using any medication for hypertension or diabetes, then your blood pressure or blood sugar may drop too low. Talk to your doctor before using this remedy.
In a nutshell
Consuming sesame oil as part of a balanced diet will benefit your general well-being in unique ways. You can incorporate this incredible oil into your diet through various easy-to-prepare recipes. It’s ideal for sautéing foods at low and medium heat, and it adds flavor to sauces, dips, sesame noodles, soups, and vinaigrettes. You can also garnish your meals with sesame seeds to add fiber to your diet.
