Cooking oil is sold with so much variety and so many brands in the market today. Buying the right cooking oil can be a tough task for you. TV and news advertisements of different oil brands claiming their cooking oil as the healthiest leave you more confused.
The US government has finally officially removes “Cholesterol –long thought to cause heart disease and hypertension” from its list of ‘nutrients of concern’ following The Dietary Guidelines Advisory committee report that concludes: "Available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol. Cholesterol is not a nutrient of concern for overconsumption."
(Ref: http://health.gov/dietaryguidelines/2015-scientific-report)
So, don’t look for chemical analysis of Oil which shows percentage value of fats, cholesterol etc. The best Ayurveda classical book named ‘Charaka Samhita’ written by Acharya Charka about 5000 years ago declared Sesame oil as the best oil for internal as well as external use. It doesn’t need any evidence. So, without any doubt, we have to accept it.
Sesame oil is edible oil derived from Sesame seeds. Sesame (Sesamum indicum) is a flowering plant that is grown throughout the world. It is the oldest seed oil on the earth. Sesame oil was discovered and cultivated in the India first time. It is used in India since Vedic period. Sesame oil is widely used oils in India, China, Japan, Thailand, Korea and a number of other South Asian countries.
It is known as Queen of oils because of having unlimited benefits. If you are looking for best healthy cooking oil then this is it! It has nice, sweet taste and mild aroma. Its taste is far better than Cotton seed or Peanut oil. Just try and tell me your experience!
Generally, cooking with sesame oil is not in fashion. Cotton seed or Peanut oil is widely used in India because their cultivation, oil extraction and preservation are cheap compared to Sesame oil. Sesame oil is extracted by manual methods still today making its some costly. It is produced in little quantities compared to others. Many Multinational oil companies are unaware from its qualities. We hope they take interest. Now, demand of sesame oil is going to increase day by day due to its high nutritional content. Here we will talk about only Internal Use of Sesame oil. External Uses of it will be published later.
What Latest Research says about Sesame oil?
- Antibacterial / Antifunfal / Antiviral: It shows Antibacterial effect on staphylococcus and streptococcus bacteria as well as fungus and viral infection.
- Anti-oxidant:
Research shows that sesame seed oil is a potent antioxidant. Sesame seed oil is a cell growth regulator and slows down cell growth and replication.Thus it imposes Anti Aging effect.
- Lipid Management: It is having ‘Sukshma Guna’ (Properties to penetrate into deeper tissue and small capillaries).Therefore, Sesame oil increases good cholesterol (HDL) and lowers bad cholesterol (LDL).
- Anti-arthritic: Sesame seed oil helps joints keep their flexibility. Eating 4 teaspoons of sesame seed found superior to 1000 mg of Tylenol for knee Arthritis, in 2 month study (International Journal of Rheumatic Diseases). It can strengthen the bones, joints and muscles because of its ability to deeply penetrate into muscles and bone marrow. This is why in India; toddlers are massaged with this oil before bath so they can grow strong and healthy.
- Hair Care: It stimulates hair growth. Your hair requires external as well as internal nutrition. Sesame oil can help you both the ways. If you are experiencing hair problems like dry & rough hair, hair falling, fungal infections, premature graying etc., then you should certainly add sesame oil in your diet.
- Skin Friendly: It helps tighten facial skin, particularly around the nose, controlling the usual enlargement of pores as skin ages chronologically. Teen boys and girls have learned, wrongly, that all oil is bad for their facial skin. Heavy oils and toxic oils and creams are bad for all facial skin. But sesame seed oil is the one oil which is actually good for young skin. It helps control eruptions and neutralizes the poisons which develop on the surface and in the pores. With sesame oil, no cosmetics are needed. The oil will cause young facial skin to have and display natural good health.
- Lowers Blood Pressure:
Research study was performed to investigate the effect of sesame oil in hypertensive patients who were on antihypertensive therapy either with diuretics (hydrochlorothiazide) or Beta-blockers (atenolol). Thirty-two male and 18 female patients aged 35 to 60 years old were supplied sesame oil and instructed to use it as the only edible oil for 45 days. Substitution of sesame oil brought down systolic and diastolic blood pressure to normal. The same patients were asked to withdraw sesame oil consumption for another 45 days. Withdrawal of sesame oil substitution brought back the initial blood pressure values. A significant reduction was noted in body weight and body mass index (BMI) upon sesame oil substitution. The results suggested that sesame oil as edible oil lowered blood pressure and increased antioxidant status in hypertensive patients.
- Diabetes: It lowers the glucose levels in hypertensive diabetics. A study published in 2011 in the Clinical Journal of Nutrition showed that sesame oil improved the effectiveness of the oral antidiabetic drug glibenclamide in type 2 diabetic patients.
- Liver Protective: The liver does not sweep sesame seed oil molecules from the blood, accepting those molecules as friendly.
- Improves Cardio-Vascular Health: It consists of 2 dozen pharmacologically beneficial active properties which contributes to improving cardiovascular health
- Atherosclerosis: Sesame seed oil prevents the formation of atherosclerotic lesions.
- Anti-inflammatory effect
- Anti-depressant - lowers the state of depression.
- Anti-atherogenic - reduces the risk of atherosclerosis
- Antibiotic-Induced Kidney Damage: Sesame seed oil protects against gentamicin-induced kidney damage in rats by reducing oxidative damage caused by the antibiotic.
- Depression: The sesame lignin sesamol was shown to exert an antidepressant-like effect in behavioral despair in chronically stressed mice, specifically by modulating oxidative-nitrosative stress and inflammation.
- Cancer: It inhibits the proliferation of cancer cells.
- DNA protection - sesame oil safeguards the DNA of body cells from damage by external factors, like radiation.
- Emollient - excellent moisturizer heals dry skin.
- Anti-aging - sesame oil has powerful anti-aging nutrients
- Skin regeneration - promotes repair and regrowth of skin cells.
- Sunscreen - sesame oil has natural SPF, although mild. It doesn't compare to sunblocks, but it can be used in natural sunscreen formulations.
- Detoxifying - one of the few massage oils known to remove toxins from the body.
- Laxative - quickly provides relief from constipation.
Evidence suggests that regular consumption of sesame oil reduces anxiety, enhances circulation, prevents disorders of the nerves and bones, boosts the immune system and prevents bowel problems. Additional claims associated with sesame oil use include increased vitality, alertness, better sleep, reductions in chronic pain and muscle spasms, and even slowing of the aging process.
In recent experiments in Holland by Ayurvedic physicians, sesame oil has been proved beneficial in the treatment of several chronic diseases including hepatitis, diabetes and migraines.
Sesame oil increases leptin (a hormone that regulates body weight) levels in the circulation, which may contribute to weight loss. Another recent study conducted at Louisiana State University reported that sesame oil consumption reduced total cholesterol, bad cholesterol and triglyceride levels. Furthermore, sesame oil inhibited the formation of atherosclerotic lesions in artery walls. Lastly, a study published in Critical Care medicine reported that sesame oil supplementation in rats prevented multi-organ failure and improved their survival rate.
Sesamol induces nitric oxide release from human umbilical vein endothelial cells.
Lipids. Sesamol, which is derived from sesame seed lignans, is reportedly an antioxidant. Nitric oxide (NO), the most important vascular relaxing factor, is regulated in the endothelium. In addition, NO is involved in protecting endothelium and has antiatherosclerotic and antithrombotic activities.
| Contents | Percentage | Type |
| Palmitic Acid | 7 - 12 % | Saturated fat |
| Stearic Acid | 3.5 - 6 % | Saturated fat |
| Palmitoleic Acid | 0.5 % | MUFA |
| Oleic Acid | 35 % | MUFA |
| Linoleic Acid | 35 - 50 % | PUFA |
| Alpha Linolenic Acid | 1 % | PUFA |
| Arachidic Acid | traces | PUFA |
| Eicosenoic Acid | 1 % | PUFA |
| Behenic | Traces | PUFA |
| Erucic | Traces | PUFA |
| Sesamol | Traces | Antidepressant |
| Sesamolin | Traces | Improves Lipid Profile |
| Sesamin | traces | Anti-cancer |
| Vitamin E | 1.4 mg | Antioxidant Vitamin |
| Vitamin K | 13.6 μg | Vitamin |
Chemical Composition
(Data taken from USDA National Nutrient Data Base)
100 gm sesame oil contains –
- Saturated fat - 14.2 gm
- MUFA - 39.7 gm
- PUFA - 41.7 gm
Sesame oil is rich in vitamin E, iron, omega-6 fatty acids, vitamin A, vitamin B6, magnesium, calcium, zinc, copper, Tryptophan, Phosphorus, Selenium, Iron, dietary fiber and phenolic antioxidants. All the nutrients to make our skin better are found in this oil. Sesame oil also reduces the risk of skin problems such as psoriasis and eczema.
Sesame oil is high in poly-unsaturated & mono-unsaturated fat (including omega-3, omega-6 and omega-9) and low in saturated fat which helps to lower cholesterol, good for heart. Polyunsaturated fatty acids are necessary for growth and development and strong evidence supports their role in the prevention and treatment of chronic diseases such as coronary heart disease, hypertension, diabetes, arthritis & osteoporosis caused by estrogen deficiency.
Sesame oil contains sesamol and sesamin, which are powerful antioxidants. They can prevent or slow down the Aging process or oxidative damages to the body.
Sesame oil is also a good source of the antioxidant vitamin E, containing 75% of the recommended daily allowance in 1 ounce of oil. Vitamin E is cardio-protective and has been shown to reduce risk of coronary heart disease. Vitamin E may also reduce cancer risk and preliminary evidence supports the role of vitamin E in the prevention of Alzheimer's disease and cataracts.
Sesame oil contains lecithin, a molecule that plays a role in the prevention of vascular diseases & improves blood vessel elasticity. Because sesame oil increases the fluidity and flexibility of membranes throughout the body, sesame oil is often recommended to treat dryness related conditions which includes cough, constipation, arthritis, and dry skin. Sesame certainly appears to be one of nature’s best sources of natural liquid vitamins.
What Ayurveda says about Sesame oil (Tila Taila)?
Here the medicinal properties of Sesame oil has given as per Ayurvedic view. Translation of above shloka has given below:
- It can be used for Obese as well as thin persons. It helps obese persons to reduce weight as well as it is helpful in thin persons to increase weight making fat metabolism proper. How interesting! Same medicine for obese and thin people! Hats off Ayurveda!
- It increases physical strength. It makes skin fair.
- It promotes Agni (Digestive fire).
- It increases Memory power and intelligence.
- It cures diabetes.
- It reduces headache.
- It makes eye sight powerful.
- It makes Fracture healing faster.
Varieties:
Mainly there are 2 types of Sesame seed oil.
- White Seed oil: Oil obtained from these sesame seeds has a lighter color.
- Black Seed oil: It contains more medicinal properties than white one. The oil obtained from these seeds is dark in color.
Side-effects/Contra-indications
Sesame oil is generally safe, even in moderate dosages. It is not a skin irritant. It is therefore generally safe for massage.
