Used for cooking and to enhance flavor, sesame oil carries more health benefits than people realize. It is actually one of the healthiest alternatives to the other edible oils used in cooking.
Sesame oil is obtained using a mechanical pressing, either cold pressing which gives superior quality oil or hot pressing which gives lower grade oil.
There are two types of sesame oil. First is pale yellow-colored oil that comes with a mild odor and a nutty taste, called light sesame oil.
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Second is amber-colored oil that comes with a very intense flavor, called dark sesame oil. The first type of sesame oil is used in cooking whereas the second type is used as a flavoring ingredient.
Sesame Oil Nutrition and Health Benefits
The healthiest in sesame oil is monounsaturated fat, long known to help lower blood cholesterol level, protect against heart disease, improve mood, and strengthen bones among other benefits.
But in addition to monounsaturated fats, sesame oil contains certain relevant nutrients that boost further benefits.
- Sesame oil contains 1.4 mg vitamin E
Vitamin E protects against various diseases such as Alzheimer’s, diabetes and eye disorders. As an antioxidant agent, vitamin E prevents high blood pressure, reduces free radical damage, and increases immunity. Moreover, vitamin E helps maintain healthy skin and healthy hair.
- Sesame oil contains 13.6 mcg vitamin K
Vitamin K is one of the most important vitamins for bone health. It is also one of the vitamins that fight strongest against cardiovascular disease. In a study from 2014, people with a high intake of vitamin K were found to have a lower risk of dying from any cause at all compared to people with a low intake. They were also found to have a lower risk of cancer, coronary artery calcification, type II diabetes, and coronary heart disease.
- Sesame oil contains 0.2 mg choline
Choline is an essential nutrient acknowledged since 1998 as a requirement for good health. Choline is similar to the vitamin B complex in that it shares similar properties with it, although it’s not classified as vitamin or mineral, but as a micronutrient.
Choline supports normal brain development and helps maintain a healthy metabolism among serving other functions.
- Sesame oil contains 865 mg phytosterols
Phytosterols play an important role in reducing the risk of heart disease. They also help maintain proper brain function and are said to maintain a young brain. Eating foods that contain phytosterols can thus prevent Alzheimer’s disease among other conditions.
Best uses for sesame oil
Amber-colored sesame oil, the second type that is more aromatic than the first is a staple in oriental dishes. It is used as a flavoring agent and added to meals towards the end of the cooking process or even before serving.
The yellow-colored oil, otherwise known as light sesame oil is suitable for cooking and deep frying. Sesame oil is commonly used for making Tempura, adding more flavor to the dish. It is also widely used to stir fry dishes, to grill, to stew, or to marinate foods.
A staple in Ayurvedic medicine, the oil has a long history of use for detoxification processes and religious ceremonies. It is used as well in aromatherapy as a carrier for essential oils. Part of aromatherapy is massaging the body with sesame oil in combination with various essential oils for moisturizing, but also for relaxing the body and preventing skin disorders.
Sesame oil can be used for treating scalp issues and relieving dry scalp and/or dandruff.
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Note: Dark sesame oil is best kept in the fridge to prevent it from going rancid. You can store at room temperature if you use the bottle within approximately a month and it should keep well.