If you are curious about incorporating sesame oil into your diet, read on to find the various health benefits of sesame oil.
Can you take a quick look at your pantry and tell us how many different oils you have in your kitchen? If you have a little bottle of sesame oil stashed in there somewhere, maybe it is time for you to put it to use.

Sesame oil is a staple ingredient in most Asian and Indian households. Sesame plants are believed to have originated in Asia. For its various medicinal and health benefits, sesame oil is very revered in Asian cultures.

Sesame oil is a good source of healthy fats, antioxidants, vitamins, and minerals. Besides, the rich flavor and aroma certainly add to its appeal in culinary. Let’s read on to find out the health benefits of sesame oil and how you can use it.

How Is Sesame Oil Made?
Sesame oils are produced from sesame seeds; grown from the sesame plant (Sesamum indicum). It is produced by pressing sesame seeds. Sesame oil can be of two categories; one is produced from raw sesame seeds that are nutty in taste and lighter in appearance. The other is produced from roasted seeds, more robust in flavor and aroma.

While sesame oil substitute can provide you the same nutrients as sesame oil, it is hard to find another ingredient that can produce such a rich taste. Sesame plants have high growth even in drought season, making it a perfect harvest for Africa and an excellent winter crop in Asia.

Health Benefits Sesame Oil

Sesame oil is a wholesome ingredient that can improve both your interior health and exterior health. It has antibacterial and anti-inflammatory properties that are widely used in ayurvedic treatment. Here are some of the well-known health benefits of sesame oil.

Good Source of Antioxidants

Alcohol, smoking, industrial chemicals, and even air pollution can trigger free radicals in our bodies. These free radicals can damage our cells, DNA, and proteins’, ultimately leading to various diseases such as cancer or Alzheimer’s.

Antioxidants help you fight off free radicals, saving you from cell damage. Sesame oil is a good supplement of antioxidants; it has two antioxidants- sesamol and sesaminol to inhibit the production of free radicals.

Improves Heart Health
While fats are considered bad for the heart, unsaturated fat is actually beneficial for the heart. Sesame oil contains about 82% unsaturated fatty acid, making it effective for maintaining heart health.

It is rich in omega-3 omega-6, and omega-9 fatty acids, which improves our immune function. Sesame oil lowers the cholesterol level, making it easier for the heart to fight off different heart conditions.

Anti-Inflammatory Property
Sesame oil has been used widely in ayurvedic practice for its anti- inflammatory properties. Inflammation can occur due to injured tissue from bacteria, heat, trauma, and other causes.

Chronic inflammation can be linked to cancer, diabetes, heart diseases, arthritis, bowel disease, and other serious diseases. Sesame oil has strong anti-inflammatory properties that can reduce inflammation in our body.

Regulates Blood Sugar
High blood sugar for too long can damage the blood-carrying vessels of various organs, leading to heart diseases and stroke, kidney diseases, and damaged nervous systems. Sesame oil has long been used for treating diabetes as it helps lower blood sugar.

Studies show that it can lower both the fasting sugar level (blood sugar while in rest) and hemoglobin A1c (normal blood sugar). However, coupling sesame oil with other sugar lowering supplements or medicine can bring down the sugar level too low.

Reduces Stress and Depression
While stress and depression are mostly psychological phenomenons, they can also stem out from physiological imbalance. Serotonin is such a physiological factor that decides our mood.

Sesame oil is a good source of tyrosine, a key regulator of serotonin production in our body. According to studies, including tyrosine rich foods in your diet can significantly improve your mood; help you fight off stress and depression.

Treat Arthritis
While there is no cure for joint inflammatory diseases such as arthritis, supplements like sesame oil can help patients cope with the syndromes. Sesame oil is revered in different cultures for its effects on improving joint pain and bone health.

The copper and zinc in sesame oil can increase red blood cell production – which can reduce the symptoms of arthritis. The anti- inflammatory properties of sesame oil further help with arthritis by reducing swelling and inflammation.

Improves Dental Hygiene
Sesame oil can improve your overall dental hygiene with its antibacterial property. While ‘oil pulling’ might seem like a new health trend, it was introduced in ayurvedic medicine long before its scientific benefits were discovered.

Swishing about a tablespoon of sesame oil in your mouth can remove toxins from your body. It can also inhibit plaque formation and the
growth of bacteria in your mouth.

Improves Skin Condition
Sesame oil has been used for skincare since ancient times. Sesame oil can regenerate healthy cells, moisturize the skin, and act as an anti-aging agent.

It has antibacterial and anti-inflammatory properties that can help heal wounds faster. It is also a great protector against UV rays.
Improves Hair Condition Vitamin E and Sesamin in sesame oil can aid in healthier and shinier hair.

Vitamin B, calcium, phosphorus, and magnesium also help the scalp stay nourished and the roots to be strong. Regular massage of sesame oil can reduce hair loss and dandruff. Sesame oil is also effective for darkening the hair and avoiding premature graying of hair.

How to Use Sesame Oil?

Since the days of Indus Valley civilization, sesame oil has been used for culinary, medicinal, and skincare purposes. Sesame oil can be used as
regular cooking oil, especially the recipes that need high heat cooking.

It is very rich in flavor and aroma; only a few drops can boost your food taste a great deal. Besides using it as a kitchen essential, you can also use it for topical application in massages.

The Bottom Line
The health benefits of sesame oil are versatile. You can add sesame oil to your diet by incorporating it in your cooking or by simply using it as a salad dressing.

If you have only known sesame oil as a necessary condiment for your ramen, now must be the time for you to get experimenting with it. At first sight, sesame oil might seem too strong to even consider in your cooking. However, don’t back away from the heat; you can get used to the taste once you realize its potential.