Sesame oil has been used in culinary arts for over 2500 years. However, the beneficial health effects of this oil have only become apparent over the last decade. Sesame oil is made from sesame seeds and proves a rich source of polyunsaturated fats, monounsaturated fats, antioxidants, and several vitamins and minerals. While not a widely discussed or talked about source of healthful essential fatty acids, clinical studies and anecdotal reports suggest that this oil offers a number of potential health benefits and indeed can help one maintain a normal body balance.
Sesame oil is an excellent source of polyunsaturated fatty acids including omega-3, omega-6 and omega-9. 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 and arthritis. Sesame oil has been shown to help lower blood pressure, increase good cholesterol, decrease bad cholesterol levels and help maintain normal blood pressure levels?these effects have been primarily attributed to the naturally high polyunsaturated fat content found in sesame oil. Consumption of polyunsaturated fatty acids may also help to prevent osteoporosis caused by estrogen deficiency, although the exact mechanism remains unknown.
Another factor that renders sesame oil a healthful food is that sesame seeds and their oil are rich in antioxidants which are derived from plant chemicals called phytonutrients . Antioxidants counter the effects of molecules in the body that damage cells and accelerate the aging process, including bacteria, inflammation and viruses. Sesame oil contains significant amounts of sesame lignans: sesamin, episesamin, and sesamolin. Lignans are compounds that are found in plants and are partially responsible for the antihypertensive and antioxidant properties of sesame oil. Animal studies have shown that sesame lignans also lower cholesterol levels by hindering the absorption and formation of cholesterol. The lignans exert their antihypertensive effects by enhancing sodium excretion, which decreases blood volume and exerts less pressure on the artery walls. 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, and hinders cholesterol buildup in the arteries. Sesame oil also contains small amounts of magnesium, copper, calcium, iron, silicic acid, phosphorus and vitamins A and B. Because sesame oil increases the fluidity and flexibility of membranes throughout the body, sesame oil is often recommended to treat conditions related to ?ryness? which include cough, constipation, arthritis, and dry skin. Sesame certainly appears to be one of nature? best sources of natural liquid vitamins .
Anecdotal 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.
Despite the overwhelmingly positive health effects, sesame oil should be consumed in moderation. Sesame oil is dense in calories?a 1 tablespoon serving has 120 calories and 14 grams of fat. The average person eats 2200 calories and 75 grams of fat each day. Overconsumption of sesame oil may result in weight gain because of its high caloric content. While a healthful addition to the diet, too much of a good thing can certainly backfire. According to the American Heart Association, no more than 10% of daily calorie intake should come from polyunsaturated fat.
A recent study in hypertensive diabetic patients showed that sesame oil supplementation for 45 days decreased systolic and diastolic blood pressure, body weight, body mass index, waist girth, hip girth, waist-to-hip ratio, glucose, glycosylated hemoglobin (a measure of long-term blood sugar control), total and LDL cholesterol and triglycerides. 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.
The health effect of sesame oil is a relatively new field of research and it still consists largely of animal studies or small trials with humans. The evidence to date suggests that sesame oil may play a future role in prevention and treatment of chronic diseases.
Dr. Linda Posch MS SLP ND
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