How this tasty, nutty oil helps to REDUCE the risk of inflammation
Sesame seed oil, a staple of Asian and Middle Eastern cuisine, is known among aficionados as the "Queen of Oilseeds." Sesame's rich, nutty flavor is indispensable to delicacies such as sesame noodles, tahini, and hummus. In addition to its culinary use, sesame oil - made from the seeds of the plant botanically known as Sesamum indicum - has long been valued in Ayurveda and Traditional Chinese Medicine for its anti-inflammatory qualities.
Scientists have discovered that long-term systemic inflammation is a primary culprit in many chronic degenerative conditions, including heart disease, type 2 diabetes, and arthritis. Don't let sesame seed oil's pleasant taste deceive you – it is a storehouse of no-nonsense antioxidant compounds that can help prevent and treat these conditions.
Sesame oil can help you with aches and pains
Close to 15 percent of the United States population suffers from osteoarthritis and the stiff, aching joints that accompany it. Chronic inflammation - part of a self-perpetuating cycle of local tissue damage, inflammation, and repair - can worsen the damage already caused by joint injury and overuse.
But sesame oil might be just what the holistic doctor ordered. In a recent review published in Phytotherapy Research, the authors declared that sesame seed oil has anti-inflammatory and antioxidant properties. They reported that sesame oil inhibits the production of pro-inflammatory molecules – such as lipoxygenase (LOX) and cyclooxygenase -2 (COX-2). The researchers concluded with a glowing endorsement that sesame oil may be "one of the most promising traditional medicines … in the prevention and management of diseases associated with oxidative stress and inflammation."
Although more clinical research is needed, one 2015 study showed that sesame seed oil benefited patients with knee osteoarthritis. There is also evidence that massaging sesame oil into the skin can reduce pain in muscles and joints.
Can you promote cardiovascular health with sesame seed oil?
Sesame oil is rich in heart-healthy polyunsaturated and monounsaturated fats, which can help protect the cardiovascular system. In addition, sesame oil contains powerful antioxidants - particularly sesamol and sesaminol - that reduce cell damage and inflammation caused by free radicals. Sesame oil can ramp up the activity of important antioxidants produced within the body, such as superoxide dismutase and glutathione, improving cardiovascular health. Studies have shown that sesame oil protects against damage to heart cells while fighting atherosclerosis by slowing arterial plaque deposits.
Experts say that even the simple act of substituting sesame oil for oils high in saturated fats - such as coconut and palm oils - can help lower cholesterol levels. One study found that 4 tablespoons of sesame oil a day reduced LDL cholesterol and triglycerides even more successfully than olive oil, which natural health experts hold in high regard for its ability to promote heart health.
Finally, sesame oil may also help to modulate C-reactive protein, an enzyme associated with heart disease.
If your blood sugar levels go up and down, read this carefully
Sesame oil promotes efficient blood sugar regulation, thereby lowering diabetes risk. In one animal study, putting diabetic rats on a 6 percent sesame oil diet for six weeks caused significant reductions in blood sugar, compared to rats not given the oil.
Human studies have also supported the antidiabetic action of sesame oil. In a 2018 placebo-controlled trial published in the prestigious Journal of the American College of Nutrition, 46 adults with type 2 diabetes were given sesame oil for 90 days. The volunteers substantially reduced their fasting blood sugar levels and their A1C levels, which measure blood sugar control over time. The team concluded that sesame seed oil is a functional food that may play an important role in regulating blood sugar and easing the unwanted effects of type 2 diabetes.
Whether applied topically or ingested, this delicious oil offers remarkable health benefits
Sesame seed oil is available in two varieties: unrefined and refined. Unrefined oil is lighter in color and best utilized for cooking at low to medium heat, while refined sesame oil is more appropriate for stir-frying. Many consider sesame oil to be the safest cooking oil, as its high smoke point (around 400 degrees) means that it is less likely to release free radicals into the air if overheated.
And, don't forget toasted sesame oil. Made from toasted sesame seeds, the oil features a deep brown color and a savory, smoky taste. Toasted sesame oil is best showcased in salad dressings and marinades – and partners exceptionally well with ginger.
Versatile sesame seed oil can also be applied topically as a soothing, pain-relieving massage oil and a moisturizer. (Due to its content of fatty acids such as linoleic, oleic, and palmitic acids, sesame seed oil is ideal for hydrating skin). And - unlike essential oils - sesame oil is so mild that it needs no dilution before applying.
Sesame oil is also a boon to your hair, with natural beauty experts swearing by its ability to add luster and suppleness. Massage it directly into the scalp and roots as a natural conditioner and leave it on for at least an hour.
Whether you choose to savor sesame oil's pleasing taste or pamper yourself by massaging it into skin, you can easily access the benefits of this nutritious and healthy oil.
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