10 ٍScientifically supported benefits of sesame oil
the nutritional qualities of the sesame plant have inspired some to refer to their oil as the "queen of oilseeds" (1).
it belongs to the family praniume, a group of plants that harvest their edible seeds, whose scientific name is sesame seeds.
sesame oil is made from raw pressed sesame seeds and has culinary, medicinal, and cosmetic uses (1).
this article lists 10 scientifically supported benefits of sesame oil.
1. High antioxidant
sesame oil contains sesame phenol and sesamol, two antioxidants that may have a powerful effect on your health (2).
antioxidants are substances that help reduce cell damage caused by free radicals. the accumulation of free radicals in cells can lead to inflammation and disease (3).
a one-month study in rats found that taking sesame oil supplements prevented damage to heart cells (4).
in the same study, rats who consumed approximately 2 or 5 ml of sesame oil per day per pound of body weight (5 or 10 ml per kilogram of body weight) increased their antioxidant activity (4).
sesame oil may have a similar effect when used topically. a study of rats showed that it could reduce cell damage by inhibiting free radical-producing compounds such as xanthine oxidase and nitric oxide (5).
Summary: sesame oil is rich in antioxidants that can significantly benefit your health.
2. Has strong anti-inflammatory properties
chronic inflammation can be harmful and cause disease, which is why it's important to limit it as much as possible (6).
traditional taiwanese medicine has long used the anti-inflammatory properties of sesame oil to treat joint inflammation, toothache, and abrasions (7).
recently, animal and test-tube studies have shown that sesame oil can reduce inflammation, which may be one of its major health benefits.
for example, test-tube studies have found that sesame oil can reduce the production of inflammatory markers, such as nitric oxide (1, 7, 8).
however, more research is needed on humans.
Summary: Animal and test-tube studies have shown that sesame oil may reduce inflammation. however, more research is needed on humans.
3. Good for your heart
a well-established study shows that a diet rich in unsaturated fats is beneficial for heart health (9, 10).
sesame oil contains 82% unsaturated fatty acids (11).
In particular, it is rich in omega-6 fatty acids. Omega-6 fatty acids are polyunsaturated fats that are essential to your diet and play an important role in preventing heart disease (12).
studies in mice have shown that sesame oil may help prevent heart disease and even slow the formation of arterial plaque (1).
in fact, when replacing an oil rich in saturated fats with it, it may lower your cholesterol levels.
A 1-month study of 48 adults found that people who consumed 4 tablespoons (59 ml) of sesame oil per day had greater reductions in LDL (bad) cholesterol and triglycerides (13) compared to those who consumed olive oil (13).
Summary: sesame oil is a healthy oil rich in monounsaturated fats that reduce heart disease risk factors.
4. may help control blood sugar
sesame oil may support healthy blood sugar regulation, which is especially important for people with diabetes.
one study showed that mice with diabetes who ate 6% sesame oil for 42 days had significantly lower blood sugar compared to mice that were not fed sesame oil (14).
Sesame oil may even play a role in long-term blood sugar regulation.
A study of 46 adults with type 2 diabetes found that taking sesame oil for 90 days significantly reduced fasting blood glucose and hemoglobin A1c (HbA1c) compared with the placebo group. HbA1c levels are an indicator of long-term glycemic control (15).
Summary: consuming sesame oil may help regulate blood sugar levels, especially for people with diabetes.
5. may help treat arthritis
osteoarthritis affects nearly 15% of the population and is a common cause of joint pain (16).
several rodent studies have linked sesame oil to improvements in arthritis (17, 18, 19, 20).
in a 28-day study, researchers gave the oil to rats at a daily dose of 0.5 milliliters per pound of body weight (1 milliliter per kilogram of body weight). markers of oxidative stress and arthritis symptoms in rats are reduced, such as joint pain (16).
although animal studies have shown that sesame oil can relieve arthritis, research is still needed in humans.
Summary: Sesame oil may improve symptoms of arthritis, but current research has been limited to animal studies.
6. May help heal wounds and burns
while sesame oil can be consumed for its health benefits, it can also be used topically for wounds and burns.
ozone is a natural gas that can be used for medical treatment. its clinical use dates back to 1914, when it was used to treat infections during world war i. ozone-added oils (called ozone oils) are used topically to treat various skin diseases (21).
in one rat study, topical treatment with ozonated sesame oil was associated with elevated collagen levels in wound tissue. collagen is a structural protein necessary for wound healing (21).
other studies have shown that topical treatment with hemp oil can reduce burn and wound healing time in mice, although human studies on this area are lacking (22, 23).
the oil's ability to accelerate wound and burn healing may be attributed to its antioxidant and anti-inflammatory properties (24).
summary: sesame oil is a natural product that can help heal wounds and burns. however, research is limited to rodent studies and more research is needed in humans.
7. Can resist UV rays
some studies have shown that sesame oil can protect against UV damage, which can damage your skin. this effect may be mainly due to its high antioxidant content (25).
in fact, it is resistant to 30% UV rays, while many other oils, such as coconut oil, peanut oil, and olive oil, are only resistant to 20% (25).
SOME SOURCES CLAIM THAT SESAME OIL CAN BE A GOOD NATURAL SUNSCREEN AND HAS A NATURAL SPF. HOWEVER, THERE IS LIMITED RESEARCH ON ITS EFFECTIVENESS AGAINST STRONG SUNLIGHT, SO IT IS BEST TO USE SUNSCREEN.
summary: while sesame oil may have some ability to repel ultraviolet rays, there is limited evidence to support its effectiveness. it is best to use sun protection.
Although research is limited, there is some evidence that sesame oil may have the following benefits:
8. can improve sleep quality
one study showed that dropping sesame oil on the foreheads of 20 participants over a 7-30-minute session of 2 weeks improved sleep quality and quality of life compared with placebo (26).
9. topical application can reduce pain
. some studies have shown that massaging with sesame oil may help reduce pain in the arms and legs (7, 27).10. Can improve hair health
The compounds in this oil can increase the shine and strength of the hair. An eight-week study found that taking a daily supplement consisting of sesame and vitamin E can enhance hair strength and shine (28).summary: while more extensive research is needed, sesame oil can improve sleep, enhance hair health, and relieve pain when used topically.
an easy way to add it to your diet
sesame oil adds a delicious and nutty flavor to a variety of dishes. it is a popular ingredient in asian and middle eastern cuisine.
there are many varieties of this oil, each offering a slightly different flavor and aroma.
unrefined sesame seeds are light in color and have a nutty flavor, making them ideal for cooking over low to medium heat. refined sesame oil is more processed and has a neutral taste, making it best for frying or stir-frying.
roasted sesame oil is a dark brown color with a delicate taste, making it ideal for use as a condiment and marinade.
here are some simple dishes you can add sesame oil to your diet:
- cooking
- sesame noodles
- marinade for meat or fish
- balsamic vinegar
- sauce or dip
you may find sesame oil at your local grocery store or buy it online.
summary: sesame oil is required in many recipes, and different types of sesame oil can be used for different cooking needs.
Bottom line
sesame oil is a delicious and healthy fat that can be added to your diet.
due to its antioxidant and anti-inflammatory properties, it may benefit your heart, joints, skin, hair, and more. however, more human research is needed to investigate these potential effects.
you can take advantage of the potential benefits of sesame oil by adding sesame oil to recipes and making it part of a balanced diet.