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Sesame Oil – sources, health benefits, nutrients, uses and constituents at

Thursday, July 06, 2017 by

Sesame can be considered as one of the most nutrient-dense foods today. This healthy food has been enjoyed by people for more than 5,000 years and it’s still highly valued today, not just for its taste but for its medicinal benefits as well. Sesame seeds produce sesame oil, which is one of the lesser known vegetable oils but is among the healthiest alternatives to normal vegetable oil. Sesame is popular because it’s inexpensive and has a lot of health benefits.

List of known nutrients

  • Alpha linolenic acid
  • Arachidic acid
  • Behenic
  • Calcium
  • Copper
  • Eicosenoic acid
  • Erucic
  • Fiber
  • Iron
  • Linoleic acid
  • Magnesium
  • Manganese
  • Oleic acid
  • Palmitic acid
  • Palmitoleic acid
  • Phosphorus
  • Protein
  • Sesamin
  • Sesamol
  • Sesamolin
  • Stearic acid
  • Thiamin
  • Tryptophan
  • Vitamin B6
  • Vitamin E
  • Vitamin K
  • Zinc

Medicinal uses for sesame oil

Just like other vegetable oils, sesame oil contains fatty acids that can be good for the heart. It is abundant in polyunsaturated fatty acids, like sesamol and sesamin, that keep cholesterol levels low. The anti-inflammatory properties of sesamol help prevent atherosclerosis. Magnesium, another nutrient that you can obtain from sesame, helps lower blood pressure and is highly beneficial for hypertensive diabetics.  A 2011 study published in the American Journal of Clinical Nutrition showed that sesame oil showed positive effects of the oral antidiabetic drug glibenclamide in type 2 diabetic patients. A similar study proved that using sesame oil lowers blood pressure and plasma glucose in hypertensive diabetics.

Furthermore, another study stated that magnesium found in sesame oil can also help prevent cancer. It reported that the risk of colon tumors was reduced by 13 percent and the risk of colon cancer decreased by 12 percent for every 100 grams of magnesium ingested. The compound phytate is also linked to lower risks of developing cancer.

Sesame oil contains copper, calcium, and zinc, which are minerals that are vital in promoting bone health. Adding sesame oil to your diet will significantly diminish the risks of osteoporosis and other age-related bone problems. In addition, copper, an essential mineral that is found in sesame, possesses anti-inflammatory properties that can alleviate conditions like arthritis and gout. Incorporating sesame oil to your meals can help reduce the swelling of joints and strengthen the blood vessels.

Body systems supported by sesame oil

Sesame oil’s numerous health benefits are wide-ranging. For starters, it helps boost the production of collagen to make skin more elastic. It also aids in repairing damaged tissues and treating burns and other skin-related problems. It’s also great for your oral health. Sesame oil can remove dental plaque, whiten teeth, and boost overall health.

Enjoy a healthier digestive system by adding sesame oil to your dishes. Its rich fiber content helps clean the digestive tract, promotes normal bowel movement, and even contributes to colon cancer prevention.  Likewise, sesame oil is great for your respiratory health. It can prevent asthma and other related disorders.  It’s also vital in lowering blood pressure and ensuring the heart is free from plaque buildup. More importantly, sesame oil protects the cells from DNA damage. Healthy cells make the body more resistant to illnesses.

Ways to use sesame oil

Sesame oil is great in salads, lettuce wraps, savory chicken dishes, grilled salmon, noodles, and stir-fried meals. There’s a wide range of dishes you can spruce up with sesame oil. Here are some tasty recipes you can try.

Where to learn more


Sesame oil can promote healthy hair and skin.

Sesame oil helps lower blood pressure and cholesterol levels for a healthy heart.

Sesame oil promotes healthy teeth and gums.

Sesame oil provides relief from migraines and headaches.

Sesame oil can detoxify the body.

Sesame oil prevents diabetes, constipation, and even cancer.

Sesame oil helps reduce stress.

Sources include 1 2 3






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