🌿 What is Sesame Oil?
Sesame Oil is a type of vegetable oil extracted from sesame seeds. It is considered one of the earliest oils to be derived from plants. It typically has a yellowish to brownish color.
Sesame seed oil is widely used in cooking due to its rich, nutty flavor and high nutritional value. It also plays a role in preventing certain diseases and is commonly used in hair and skin care products.
There are several methods to extract sesame oil from its seeds. However, the most common technique involves roasting the seeds at high temperatures, followed by pressing them to extract the oil.
🥄 Nutritional Value of Sesame Oil
Sesame oil is a source of healthy fats, and like other vegetable oils, it is high in calories. One tablespoon of sesame seed oil contains 119 calories. It contains no carbohydrates or protein.
Sesame oil includes the following components:
- Unsaturated Fats:
One tablespoon of sesame oil provides 5.4 grams of monounsaturated fats, which are beneficial for heart health. It also contains 5.6 grams of polyunsaturated fats, including omega-3 and omega-6, which are found in high amounts in sesame oil. These unsaturated fats help increase HDL (good cholesterol) and reduce LDL (bad cholesterol). - Saturated Fats:
These are the less healthy types of fats. One tablespoon of sesame oil contains 2 grams of saturated fats, which is relatively low and generally considered safe when used in moderation. - Vitamins and Minerals:
Sesame oil does not contain high levels of vitamins and minerals. However, one tablespoon contains about 0.19 mg of Vitamin E and 1.8 mcg of Vitamin K.
| Calories | 119 kcal |
| Carbohydrates | 0 g |
| Proteins | 0 g |
| Fats | 13.5 g |
| Vitamin K | 1.8 mcg |
| Vitamin E | 0.19 mg |
🌿 Types of Sesame Oil
There are several types of sesame oil available, each differing slightly in flavor, color, and usage:
🟤 Unrefined Sesame Oil
(Unrefined Sesame Oil)
This type is extracted directly from fresh sesame seeds. It has a strong, distinct sesame flavor and a yellowish-brown color.
⚠️ Note: Unrefined sesame oil is not heat-stable and oxidizes quickly, so it’s recommended only for light sautéing and not for prolonged cooking.
🟡 Refined Sesame Oil
(Refined Sesame Oil)
This is the processed version of sesame seed oil. It has a mild flavor and a light color, similar to other vegetable oils.
✅ Usage: Ideal for cooking and frying due to its neutral taste and better resistance to oxidation compared to the unrefined type.
⚫ Toasted Sesame Oil
(Toasted Sesame Oil)
This oil is made from roasted sesame seeds and has a dark brown color.
🍽️ Flavor: Offers a rich and intense sesame flavor, often used as a flavor enhancer in dishes.
⚠️ Note: Not suitable for cooking, as it oxidizes the fastest among the three types.
💪 Health Benefits of Sesame Oil
Sesame oil offers numerous health benefits, including:
❤️ Supports Heart Health
Sesame seed oil helps protect against heart disease due to its high content of unsaturated fats, especially omega-6, which promote cardiovascular well-being. It works by:
- Increasing HDL (good cholesterol)
- Lowering triglyceride levels
- Reducing LDL (bad cholesterol)
- Preventing fat buildup in arteries, reducing the risk of atherosclerosis
🛡️ Rich in Antioxidants
Sesame oil contains powerful antioxidants like sesamol and sesaminol, which fight free radicals. These can be absorbed through:
- Oral consumption
- Topical application
They also help protect DNA from damage linked to chronic diseases.
🩺 Regulates Blood Sugar Levels
Studies have shown that consuming sesame oil for 90 days improves:
- Fasting blood sugar levels
- Long-term glucose control
Especially beneficial for people with Type 2 Diabetes Mellitus.
🔽 Lowers Blood Pressure
Sesame oil helps reduce blood pressure in individuals with hypertension thanks to:
- Lowering sodium levels
- Presence of polyunsaturated fats
- Rich in Vitamin E and antioxidants
🦴 Improves Bone Health
Being rich in copper and calcium, sesame oil helps prevent:
- Osteoporosis
- Age-related bone weakness
😌 Reduces Anxiety and Stress
Due to its tyrosine content, which is linked to serotonin production, sesame oil helps improve mood, enhance relaxation, and reduce stress levels.
🔥 Fights Inflammation
Sesame oil helps relieve:
- Arthritis pain
- Toothaches (used as a mouth rinse)
- Muscle and joint pain (when applied topically)
Thanks to its antibacterial and antioxidant properties like sesamol.
🚽 Relieves Mild Constipation
Mix:
1–2 tablespoons of sesame oil + 1 cup of water
Drink twice daily to ease mild constipation.
🔁 Improves Circulation and Metabolism
The copper in sesame oil aids in the production of red blood cells, which enhances blood circulation and boosts overall health.
✅ Recommendation
Due to its many health benefits, it is recommended to include sesame oil in your diet as a healthy alternative to other vegetable oils.
✨ Benefits of Sesame Oil for the Skin
Sesame oil offers several skin benefits due to its antioxidant, antibacterial, and anti-inflammatory properties.
🩹 Promotes Wound and Burn Healing
When applied topically, sesame oil helps:
- Speed up the healing of wounds and burns
- Stimulate collagen production
- Regenerate skin cells thanks to its high concentration of antioxidants
🌞 Protects Against UV Rays
Rich in antioxidants and Vitamin E, sesame oil helps:
- Protect the skin from up to 30% of harmful UV rays
- Act as a support layer under sunscreen
💧 Deeply Moisturizes the Skin
Thanks to fatty acids like:
- Palmitic Acid
- Linoleic Acid
Sesame oil:
- Provides deep hydration
- Maintains skin softness and elasticity
- Is non-comedogenic (won’t clog pores)
🌿 Fights Acne and Its Scars
Sesame oil helps:
- Reduce skin inflammation and acne
- Can be applied at night in small amounts directly on pimples
- Works best after gentle exfoliation to improve absorption
- Helps fade dark spots and acne scars
🌿 Benefits of Sesame Oil for Hair
Sesame oil is rich in essential fatty acids and vitamins that support hair health. It is widely used in natural hair care remedies and beauty treatments.
💇♀️ 1. Reduces Hair Loss
Sesame oil helps strengthen hair and prevent hair fall due to its content of:
Omega-3 and Omega-6 fatty acids
Nutrients that support hair follicles and promote growth
💧 2. Moisturizes Dry Hair
Sesame oil works to:
Deeply hydrate the scalp and hair strands
Soften the hair and improve its texture
Nourish dry ends thanks to linoleic and palmitic acid
🧠 3. Soothes the Scalp
It helps:
Reduce inflammation and irritation
Stimulate regrowth in bald areas and strengthen hair roots
Restore balance to the scalp
❄️ 4. Treats Dandruff
With its antibacterial and antifungal properties, sesame oil:
Reduces dandruff and associated itchiness
Prevents the recurrence of dandruff
✂️ 5. Prevents Split Ends
Sesame oil:
Forms a protective layer around the hair shaft
Reduces dryness and breakage
Enhances shine and overall hair health
🎨 6. Delays Premature Graying
It helps:
Maintain the hair’s natural color
Delay the appearance of gray hairs
Nourish the hair with essential vitamins and fatty acids
🧴 How to Use Sesame Oil for Hair
🔹 Direct Application:
Warm 2–3 tablespoons of sesame oil (just 10–15 seconds)
Make sure it’s not too hot before applying
Gently massage into the scalp from front to back
Distribute the rest through the hair ends
Cover with a towel and leave it for at least one hour
Wash thoroughly with shampoo
🔹 Alternative Methods:
Mix sesame oil with yogurt or mayonnaise to make a nourishing hair mask
Combine with other oils like:
Olive oil
Argan oil
Avocado oil
Resources
Rachael Link. Sesame Oil: Popular In Asian Cuisine and Full of Health Benefits. Retrieved on the 27th of April, 2020, from:
https://draxe.com/nutrition/sesame-oil/
Jinan Banna. Is Sesame Oil Healthy?. Retrieved on the 27th of April, 2020, from:
https://www.livestrong.com/article/400229-is-sesame-oil-healthy/
Michael Joseph. Sesame Oil: Nutrition Facts, Health Benefits, and Concerns. Retrieved on the 27th of April, 2020, from:
https://www.nutritionadvance.com/sesame-oil-nutrition-benefits/
Ashley Sobel. 10 Science-Backed Benefits of Sesame Oil. Retrieved on the 27th of April, 2020, from:
https://www.healthline.com/nutrition/sesame-oil-benefits
Edmund Hsu, and Sam Parthasarathy. Anti-inflammatory and Antioxidant Effects of Sesame Oil on Atherosclerosis: A Descriptive Literature Review. Retrieved on the 27th of April, 2020, from:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5587404/
Traci Joy. What Are the Health Benefits of Sesame Oil?. Retrieved on the 27th of April, 2020, from:
https://www.livestrong.com/article/17951-health-benefits-sesame-oil/
Daniel J. DeNoon. Sesame Oil Benefits Blood Pressure. Retrieved on the 27th of April, 2020, from:
Corey Whelan. What Are the Benefits of Using Sesame Oil on Your Skin?. Retrieved on the 27th of April, 2020, from:
https://www.healthline.com/health/beauty-skin-care/sesame-oil-for-skin
Noreen Iftikhar. 5 Uses of Sesame Oil for Hair. Retrieved on the 27th of April, 2020, from:
https://www.healthline.com/health/sesame-oil-for-hair
Natasha Tuli. What are the benefits of sesame oil for premature white hair?. Retrieved on the 27th of April, 2020, from:
https://www.quora.com/What-are-the-benifits-of-sesame-oil-for-premature-white-hairs
John Staughton. 12 Powerful Health Benefits of Sesame Oil. Retrieved on the 27th of April, 2020, from:
https://www.organicfacts.net/health-benefits/oils/sesame-oil.html