Why Sesame Seed Oil Is a Must-Have in Your Kitchen

Sesame oil is derived from the seeds of the plant sesame (Sesamum Indicum). Sesame oil contains high amounts of nutrients and  antioxidants.Sesame oil includes linoleic acid, palmitic acid, and stearic acid. Sesame or til is a seed that is an excellent source of healthy fat, protien, B vitamin, minerals, fibre, antioxidants and other beneficial plant compound owing to its multiple benefits. It should be an essential diet component for one’s health. Sesame seed has a Rejuvenating Quality, it makes a person physically stronger because it contains calcium which strengthens one’s bones, muscles and joints. It is also a good source of plant based protein for vegeteriens. Sesame seed oil can prevent Neurodegenrative Diseases as it contains phenolics such as lignans which has a very high antioxidant properties.  In the world of culinary oils, sesame seed oil often stands out as a lesser-known gem. While olive oil and coconut oil may dominate the spotlight, sesame seed oil is quietly making its mark as a versatile and beneficial kitchen staple. If you’re looking to elevate your cooking and enhance your health, sesame seed oil deserves a prominent place in your pantry.

Nutritional Composition of Sesame Seed Oil

The nutritional composition of 1 tablespoon (approximately 14 grams) of sesame oil can vary slightly depending on the brand and whether the oil is toasted or raw. According to the U.S Department of Agriculture (USDA) data 1 tablespoon (tbsp) of sesame oil contains:

Nutrient                        Amount
Calories                       120 kcal
Total Fat                       13.6 g
Saturated Fat               1.9 g
Monounsaturated Fat   5.7 g
Polyunsaturated Fat     5.6 g
Cholesterol                   0 mg
Sodium                         0 mg
Total Carbohydrates     0 g
Protein                          0 g
Vitamin E                     1.2 mg
Vitamin K                     0.4 µg

This data provides a clear picture of the basic nutritional profile of sesame oil per tablespoon. Keep in mind that the exact values can vary slightly based on the specific type of sesame oil and its processing.

Fats and Oils Present in Sesame Seed Oil

Sesame seed oil is notable for its diverse and beneficial fat profile. Here’s a breakdown of the types of fats found in sesame seed oil: 

1. Monounsaturated Fats

• Percentage: About 40-45% of the total fat content.
• Benefits: Monounsaturated fats are known for their positive impact on heart health. They can help reduce levels of LDL (bad) cholesterol while increasing HDL (good) cholesterol. This can contribute to a lower risk of cardiovascular disease.

2. Polyunsaturated Fats

• Percentage: Approximately 40-45% of the total fat content.
• Types: Includes essential fatty acids such as omega-6 fatty acids.
• Benefits: Polyunsaturated fats are crucial for overall health and can help improve cholesterol levels. Omega-6 fatty acids are essential for brain function and cell growth, though it's important to balance them with omega-3 fatty acids in the diet.

3. Saturated Fats

• Percentage: Around 14-15% of the total fat content.
• Types: Includes stearic acid and palmitic acid.
• Considerations: While saturated fats are necessary for various bodily functions, they should be consumed in moderation. Excessive intake of saturated fats can contribute to elevated cholesterol levels and heart disease.

4. Other Components

Sesamol and Sesamin: These are antioxidants found in sesame seed oil. They help protect the oil from oxidation and offer additional health benefits, including anti-inflammatory and potential anti-cancer properties.

Summary Table
Type of Fat                Approximate Percentage of Total Fat         Key Benefits
Monounsaturated Fats       40-45%                                              Heart health, cholesterol balance
Polyunsaturated Fats         40-45%                                              Essential fatty acids, brain and cell health
Saturated Fats                   14-15%                                              Necessary in moderation, can affect cholesterol levels

Health Benefits of Sesame Seed Oil

Sesame oil provides a range of notable health benefits, such as helping to manage anxiety and stress, supporting heart health, lowering blood pressure, and more. The nutty oil is packed with good-for-you vitamins and minerals, not to mention flavor, making them a great addition to your daily diet. 

Helps in Rheumatoid Arthritis

A cup of sesame seeds contains about 5.9 mg of copper, that’s about 294% of your daily value. Copper is essential for building red blood cells, making connective tissues and keeping nerves and blood vessels healthy. Copper is also an anti-inflammatory mineral. As a result, sesame oil is believed to have beneficial effects on arthritis-related pain. Additionally, the calcium, magnesium, and zinc found in sesame seeds contribute to the strengthening of bones, joints, and blood vessels.

Fight Free Radicals

The food we eat, the alcohol we drink, and our surrounding environment produce free radicals, which can harm DNA, cells, and proteins, potentially leading to diseases such as Alzheimer's, Parkinson's, and cancer. Recent research indicates that sesame oil is particularly rich in antioxidants, especially sesamol. Therefore, incorporating sesame seeds and sesame oil into your diet is beneficial for mitigating these risks.

Sesame oil pulling improves Oral Health

Oil pulling with sesame oil can be a beneficial addition to your oral care routine. Its natural antibacterial and anti-inflammatory properties contribute to improved oral health and may offer additional health benefits. In ancient time our ancestors used oil pulling for removing plague and maintaining oral health.

Helps in Preventing Diabetes

Owing to the presence of magnesium, sesame seeds and sesame oil comes in handy in comabting diabetes. Sesame seed oil is a good source of nutrition for the human body. The consumption of sesame seeds and oil have a favourable effect on blood sugar levels and sesame oil may be a beneficial agent for human glucose metabolism and can be a part of even glucose lowering diets.

Helps in improving Eye Health

Sesame seeds and oil provide both nutritional and protective benefits for eye health. Rich in flavonoids, phenolic compounds, antioxidants, omega-6 fatty acids, dietary fiber, and vitamins, sesame oil helps safeguard ocular cells from inflammation and vision issues. When used topically, it can hydrate dry under-eye areas due to its emollient fatty acids, such as linoleic acid, palmitic acid, oleic acid, and stearic acid.

Conclusion

Sesame seed oil is more than just an exotic ingredient; it is a versatile, nutritious, and flavorful addition to your kitchen. Its rich nutritional profile, ability to enhance the flavor of dishes, and versatility in cooking make it a must-have in any culinary arsenal. By incorporating sesame seed oil into your cooking routine, you can enjoy its numerous health benefits and bring a new layer of taste to your meals.