Sesame Seed Oil: Nutrition Facts, Advantages, and Additional Information
Sesame oil, a staple in many Asian and Middle Eastern cuisines, is more than just a flavour enhancer. This versatile oil, derived from the seeds of the plant Sesamum indicium, is packed with numerous health benefits.
In the kitchen, sesame oil is a key ingredient in many recipes. For instance, a classic hummus recipe includes 15-ounce can of chickpeas, 3 tablespoons of sesame oil, 2 tablespoons of lemon juice, 2 tablespoons of olive oil, 2 cloves of peeled and crushed garlic, ½ teaspoon of cumin, ½ teaspoon of salt, ¼ teaspoon of black pepper, 2 tablespoons of warm water, and is made by blending all the ingredients together until smooth.
Beyond its culinary uses, sesame oil boasts a rich nutritional profile. One tablespoon of sesame oil contains approximately 124 kilocalories, 0 grams of protein and carbohydrates, 14 grams of total fat, and various fatty acids, vitamin E, choline, and vitamin K.
Sesame oil can be produced by pressing either raw or toasted sesame seeds, with cold-pressed oil suitable for cooking and toasted oil suitable for seasoning. White sesame seed oil may help regulate blood glucose and protect against the harmful effects of diabetes.
Current scientific studies support several health benefits of sesame oil. Notably, for cardiovascular health, metabolic regulation, anti-inflammatory effects, antioxidant properties, and cognitive support.
Key findings include:
- Cardiovascular Health: Sesame oil contains sesamin, a lignan with potent cardiovascular benefits. Research shows it lowers systolic and diastolic blood pressure, reduces LDL (bad cholesterol), increases HDL (good cholesterol), reduces vascular inflammation, and helps prevent arterial plaque buildup.
- Anti-inflammatory Properties: Sesame oil has powerful anti-inflammatory effects by decreasing inflammatory markers and blocking key inflammatory pathways.
- Antioxidant Effects: It is rich in antioxidants, including sesamin and vitamin E, which neutralize reactive oxygen species, protecting cells from oxidative stress-related damage.
- Metabolic and Blood Sugar Regulation: Clinical studies found that consuming sesame oil for about eight weeks can lower fasting blood glucose and glycated hemoglobin (HbA1c) in type 2 diabetes patients. It also improves insulin sensitivity and boosts adiponectin, a hormone involved in glucose regulation and metabolism.
- Brain and Cognitive Health: Emerging research indicates sesamin in sesame oil helps lower stress hormone cortisol, protects neurons from stress-related damage, and nourishes brain cells through omega-6 fatty acids and antioxidants.
In addition to sesame oil, alternatives such as olive oil, avocado oil, and coconut oil also have their unique health benefits and culinary uses. For instance, olive oil is in polyphenols, which are plant compounds with antioxidant properties. Consumption of virgin olive oil is associated with reducing blood pressure, lowering the risk of amyotrophic lateral sclerosis and multiple sclerosis, decreasing cancer risk, reducing inflammation and modulating the immune system in autoimmune conditions such as inflammatory bowel disease (IBD), systemic lupus erythematosus, rheumatoid arthritis, and sclerosis.
While sesame oil offers numerous health benefits, it is essential to remember that moderation is key. Excessive consumption of any oil, including sesame oil, may have negative health effects.
In summary, sesame oil contributes to heart health by improving lipid profiles and reducing blood pressure, lowers inflammation and oxidative stress, regulates blood sugar, and supports brain health. However, while animal and clinical studies show promising results, more large-scale human trials are still needed to fully confirm some mechanisms and optimize dosage recommendations.
Recipe ideas for sesame oil include its use in cooking and seasoning various dishes, such as the spicy Asian chicken soup recipe or the sesame oil salad dressing recipe. Whether used in a meal or enjoyed on its own, sesame oil is a versatile and health-promoting addition to any kitchen.
- Science has uncovered numerous health benefits of sesame oil, which is a staple in Asian and Middle Eastern cuisines.
- Besides its use in cooking, sesame oil is packed with nutrients that contribute to workplace-wellness, supporting medical-conditions such as chronic diseases, cardiovascular-health, and neurological-disorders.
- In the realm of chronic diseases, sesame oil assists in regulating blood glucose and providing protection against the harmful effects of diabetes.
- Sesame oil, derived from the seeds of Sesamum indicium, is rich in antioxidants and fatty acids, offering benefits for respiratory-conditions, digestive-health, and eye-health.
- For those with hearing problems, incorporating sesame oil into their diet may provide some relief due to its anti-inflammatory properties.
- Aging individuals often confront skin-conditions and skin-care concerns; sesame oil, with its fatty acids and vitamin E, can help maintain healthy skin.
- Sesame oil has been found to boost hearing and balance in some studies, making it valuable for those with hearing impairments or vestibular disorders.
- Health-and-wellness enthusiasts pursuing fitness-and-exercise regimes may find improved performance due to sesame oil's ability to enhance cognition.
- Men with autoimmune-disorders or struggling with sexual-health issues could consider incorporating sesame oil into their diets as it has been shown to support general health and wellbeing.
- Sesame oil can provide relief for women dealing with menstrual pain and hormonal imbalances due to its anti-inflammatory properties.
- Parents aiming to manage their weight and maintain a balanced diet may find that incorporating sesame oil into their recipes, like global-cuisines, contributes to weight-management.
- Therapies-and-treatments for various medical-conditions, such as cancer, may include the use of sesame oil due to its antioxidant properties and potential anti-cancer effects.
- CBD, a popular therapeutic agent, often used in wellness practices, can be combined with sesame oil to create a more efficacious blend.
- Sesame oil, with its nutritional profile, can improve the overall nutrition of a person's diet, making it a valuable component in men's-health and women's-health regimes.
- For individuals diagnosed with neurological-disorders such as Parkinson's or Alzheimer's, consuming sesame oil may slow the progression of these conditions due to its cognitive support.
- Intersperse healthy-cooking sessions with sessions on learning about Nutrition, helping ensure that you understand the importance of various foods and practices in maintaining good health as we age.
