Sesame oil, derived from sesame seeds, has been used for thousands of years in culinary, medicinal, and cosmetic applications. Often dubbed the "Queen of Oilseeds" due to its impressive nutritional profile, sesame oil boasts antioxidant and anti-inflammatory properties that may benefit various aspects of health, including the heart, joints, skin, and hair. This article explores the science-backed benefits of sesame oil and how to incorporate it into your daily routine.
Nutritional Profile and Properties
Sesame oil is extracted from raw, pressed sesame seeds of the Sesamum indicum plant, belonging to the Pedaliaceae family. This oil is rich in unsaturated fatty acids, particularly omega-6 fatty acids, making up about 82% of its composition. Additionally, sesame oil contains essential fatty acids like oleic, palmitic, stearic, and linoleic acids, which are effective moisturizers for the skin.
The oil also boasts several phenolic compounds, including tocopherol, pinoresinol, sesamin, sesamolin, sesaminol, and sesamol, contributing to its antioxidant and anti-inflammatory properties. Furthermore, sesame oil is a source of vitamins B6, E, and K, as well as minerals like magnesium, calcium, iron, copper, and zinc.
Sesame oil exhibits several key properties that contribute to its health benefits:
- Antioxidant: Helps combat damage from free radicals, protecting cells from oxidative stress.
- Anti-inflammatory: Reduces inflammation and swelling, offering relief from various conditions.
- Antimicrobial: Kills harmful microorganisms or inhibits their growth.
- Non-comedogenic: Does not clog pores, making it suitable for acne-prone skin.
Health Benefits of Sesame Oil
High in Antioxidants
Sesame oil contains sesamol and sesaminol, two antioxidants with potent health effects. Antioxidants neutralize free radicals, reducing cell damage and protecting against inflammation and disease. Studies in rats have shown that sesame oil supplementation can protect against heart cell damage and increase antioxidant activity. Topical application of sesame oil may also reduce cell damage by inhibiting compounds that produce free radicals.
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Anti-Inflammatory Properties
Chronic inflammation can lead to various illnesses, making it crucial to limit its occurrence. Sesame oil has been traditionally used in Taiwanese medicine to treat joint inflammation, toothaches, and scrapes due to its anti-inflammatory properties. Animal and test-tube studies have demonstrated that sesame oil can reduce inflammatory markers like nitric oxide production.
Heart Health
A diet rich in unsaturated fats is beneficial for heart health, and sesame oil is composed of 82% unsaturated fatty acids. Its high content of omega-6 fatty acids plays a vital role in preventing heart disease. Research in rats suggests that sesame oil may prevent heart disease and slow the development of arterial plaque. Moreover, it can lower cholesterol levels when used as a substitute for oils high in saturated fats. A study involving adults showed that consuming sesame oil daily led to greater reductions in LDL (bad) cholesterol and triglycerides compared to those who consumed olive oil.
Blood Sugar Regulation
Sesame oil may help regulate blood sugar levels, particularly for individuals with diabetes. Studies on rats with diabetes have shown significant reductions in blood sugar levels after sesame oil consumption. A study in adults with type 2 diabetes found that sesame oil intake reduced fasting blood sugar and hemoglobin A1c (HbA1c) levels, an indicator of long-term blood sugar control.
Arthritis Relief
Sesame oil may alleviate symptoms of arthritis, a common cause of joint pain. Research involving rats demonstrated that sesame oil reduced markers of oxidative stress and arthritic symptoms.
Wound and Burn Healing
Sesame oil can be used topically to aid in wound and burn healing. Ozonated sesame oil, which has ozone added to it, has been linked to higher levels of collagen in wound tissue, a protein essential for wound healing. Studies have also shown that topical sesame oil treatment can reduce burn and wound healing time, likely due to its antioxidant and anti-inflammatory properties.
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Protection Against UV Rays
Sesame oil may offer some protection against UV ray damage due to its high antioxidant content. It can resist approximately 30% of UV rays, a higher percentage than many other oils.
Other Potential Benefits
While more research is needed, sesame oil may offer additional benefits:
- Improved sleep quality: Applying sesame oil to the forehead may improve sleep quality.
- Pain relief: Massaging with sesame oil may reduce arm and leg pain.
- Enhanced hair health: Compounds in sesame oil may increase hair shine and strength.
Sesame Oil for Skin
Sesame oil is a beneficial oil for the skin due to its antioxidant, antimicrobial, and anti-inflammatory properties. It contains vitamin E, which protects skin cells from environmental damage, and essential fatty acids that keep the skin moisturized and supple.
Benefits for Acne-Prone Skin
Sesame oil is non-comedogenic, meaning it doesn't clog pores, making it suitable for acne-prone skin. Its anti-inflammatory properties can also help fight acne.
Reduction of Oxidative Stress
Topical application of sesame oil may reduce oxidative stress, which can lead to cell or tissue damage.
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Healing of Burn Wounds
Sesame oil has been found to be helpful for healing second-degree burn wounds.
Pain Reduction
Sesame oil, combined with massage, can significantly reduce pain associated with limb trauma.
UV Ray Protection
Sesame oil may help filter out ultraviolet (UV) rays, but it is not as effective as products specifically designed for sun protection.
Anti-Aging Properties
Sesame oil is rich in antioxidants that can reverse the signs of aging and prevent premature aging. It contains sesamol and sesamin, which help prevent cell damage caused by free radicals and reduce damage from UV rays, environmental toxins, and pollution. The fatty acids and vitamins in sesame oil can also repair damage in the skin cells and reduce enlarged pores, diminishing the look of fine lines and wrinkles.
Cleansing and Exfoliating
Sesame oil can be used as an effective cleanser and exfoliator. It helps remove dirt, oil, accumulated sebum, dead skin, bacteria, and other pollutants from the skin pores, giving the skin a glowing, soft, and bright look. Adding a few drops of sesame oil to a regular scrub or with oatmeal can act as an excellent scrub.
Wound Healing
Sesame oil can improve blood circulation, rejuvenate the skin, and promote the quick recovery of damaged cells. Its antioxidant and anti-inflammatory properties speed up the healing of wounds and burns, and it can help increase the cell renewal process and repair scar tissues.
Acne Treatment
Sesame oil contains anti-inflammatory and antimicrobial properties that can help with acne issues. It can help a person get rid of acne, pimples, blackheads, whiteheads, and other stubborn acne.
How to Use Sesame Oil for Skin
- Patch Test: Before using sesame oil on your skin, perform a patch test to check for any allergic reactions. Apply a small amount of sesame oil to a small area of skin, cover it with a bandage, and leave it for 24 hours. If no irritation occurs, you can safely use the oil.
- Application: Apply sesame oil liberally on your skin for massage and moisturizing purposes. For acne or acne scars, dab it onto the affected area with a cotton ball and leave it on overnight.
- Exfoliation: Exfoliate your skin before applying sesame oil to remove dead skin cells and debris, which may help the oil absorb more easily.
Sesame Oil for Hair
Sesame oil benefits hair health by controlling hair fall and promoting hair growth. It contains sesamin, a bioactive compound that deters the enzyme responsible for hair loss. Its tranquilizing properties can also relieve anxiety and prevent hair fall caused by oxidative stress. For those with a dry scalp, combining sesame seed oil with aloe vera gel can help restore moisture and luster.
How to Use Sesame Oil for Hair
- Massage: Massage sesame oil into your scalp to improve blood circulation, nourish the hair follicles, and promote relaxation.
- Combine with Aloe Vera: Mix two tablespoons of sesame seed oil with two tablespoons of aloe vera gel and apply to your scalp for added moisturizing benefits.
- Leave-In Treatment: Apply a small amount of sesame oil to the ends of your hair as a leave-in treatment to add shine and prevent dryness.
- Hair Mask: Combine sesame oil with other beneficial ingredients like honey or yogurt to create a nourishing hair mask.
Other Uses of Sesame Oil
Besides its benefits for skin and hair, sesame oil has several other uses:
- Cooking: Sesame oil has a slightly nutty taste, making it excellent for stir-fried dishes and salad dressings. It may help lower cholesterol and inflammation in the body and reduce blood pressure.
- Mouthwash: Sesame oil's antibacterial qualities make it an effective mouth rinse. This Ayurvedic technique is known as oil pulling.
- Constipation Relief: Diluted sesame oil may help relieve minor constipation. Mix one to two tablespoons of sesame oil with water and drink twice a day.
Types of Sesame Oil
There are several varieties of sesame oil, each with a slightly different flavor and aroma:
- Unrefined sesame oil: Light in color with a nutty flavor, best used for cooking at low to medium heat.
- Refined sesame oil: More processed with a neutral flavor, best for deep- or stir-frying.
- Toasted sesame oil: Deep brown color with a delicate flavor, best suited for dressings and marinades.
Easy Ways to Add Sesame Oil to Your Diet
- Stir-fries
- Sesame noodles
- Marinades for meat or fish
- Vinaigrettes
- Sauces or dips
Sesame Oil in Ayurveda
In Ayurveda, sesame oil is considered the queen of all oils for its ability to nourish and strengthen skin and hair. It is a vital part of many Ayurvedic remedies, offering benefits such as better blood flow, lymphatic stimulation, soft and lustrous skin, improved collagen production, and cleansing of internal organs.
Ayurvedic Properties of Sesame Oil
- Tridoshic: Balances all three doshas (Vata, Pitta, and Kapha).
- Dantya: Good for teeth.
- Deepana: Improves digestion.
- Medhakara: Improves intelligence.
- Vranashodhana: Cleanses wounds.
- Twachya: Good for skin.
- Vayasthapana: Rejuvenating and anti-aging.
- Balya: Strength-promoting activity.
- Keshya: Beneficial to hair.
- Sukshma: Deep tissue penetration
Abhyanga with Sesame Oil
Abhyanga, or Ayurvedic self-massage, is often performed with sesame oil. Curing the oil by heating it to 100°C enhances its penetrative qualities, allowing it to be absorbed deeper into the tissues.
How to Cure Sesame Oil for Abhyanga
- Pour pure, organic, food-grade cold-pressed sesame oil into a stainless steel pan.
- Heat on medium heat until steam and wisps of smoke rise from the oil, indicating it has reached approximately 100°C. Be sure it does not boil. If in doubt add one drop of water and if it bubbles and splutters itâs ready - just allow the water to evaporate out.
- Remove the pan from the heat and allow the oil to cool down.
- Rebottle the oil in a glass container and store it in a dark, cool place.
Warm a small batch of the cured oil before each massage for optimal results. Avoid abhyanga after eating, when constipated or unwell, or when menstruating. During pregnancy, use only light touch.