Is Organic Sesame Oil Good for You? Discover Its Benefits!

Gone are the days when people used to take their health lightly. Now people are more concerned and aware of their food choices. This situation applies when they are choosing their cooking oil. No wonder there are many cooking oil options but the safest and healthiest one is sesame oil. It is derived from sesame seeds which are known to be the oldest oil seed crops.

This delicious and flavourful oil is highly popular because of its nutritional value as it is rich in copper, zinc, magnesium, calcium, and many other nutrients. Moreover, there is evidence that sesame oil is more stable as compared to any other oil option. The making of sesame oil is a complicated process. The right processing methods and machinery are involved. However, sesame oil is mainly made using sesame seeds along with extraction steps like filter press, seeds cleaner, and much more.

How Sesame Oil is Extracted: Different Methods and their Impact on Quality

There are different methods to extract sesame oil which offer different levels of quality. Here are the sesame oil extraction methods mentioned below:

• Water extraction process
  Sesame oil extracted using the water extraction method involves cleaning of sesame seeds, washing and drying, conditioning, roasting, cooling, milling, and addition of water. Later, oil separation, filtration, and precipitation are done. This method offers a special aroma to the roasted sesame oil. However, this traditional extraction process has now become slightly unpopular due to its high labour intensity. Plus, the yield of oil in this method is relatively low.
  

• Mechanical pressing process
  The mechanical pressing process has become popular as compared to other methods. It is the best choice for toasted and untoasted sesame oil production. The steps involved in this process are cleaning of sesame seeds, stone removing, cooking or roasting, oil pressing along with oil filtering. Later, winterization is done. This method offers high oil yield and offers top-notch quality sesame oil cake along with sesame oil. Plus, this is a simple process with low investment and low labour intensity.
  

• Solvent extraction process
  Another method is the solvent extraction process which is done by extracting solvent. The benefit of this method is that it offers high oil yield. Also, it is a low labour-intensity process. However, this process affects the fragrance of sesame oil and the crude oil is known to have high amounts of wax and cloudy color. Moreover, to adopt this method a lot of equipment, investment, as well as high production cost is required.|
  
  

Types of Sesame Oil: Refined, Unrefined, Toasted and Cold-Pressed

Sesame oil is a kitchen staple and is known for its versatility, flavour, aroma, and adding richness to the dishes. However, before getting your hands on it, it is imperative to understand different types of sesame oil for a great cooking experience.

1. Refined sesame oil

Refined sesame oil is known to be made from roasted sesame seeds. These seeds are pressed and later refined to remove dust and other impurities. It has a neutral flavour and is best considered for high-heat cooking options like stir-frying and sautéing. However, it can also be used for high-temperature cooking and has a long shelf life as compared to other oil options.

2.Unrefined sesame oil

Most people don’t know but unrefined sesame oil is prepared using raw sesame seeds. These seeds are slightly roasted and pressed to get the oil. Unrefined sesame oil has a very unique flavour, ranging from nutty to bitter depending on the seed quality. It is mostly used for cold dishes like salads, marination, etc. However, it can become rancid during high heat exposures.

3. Toasted sesame oil

Another type of sesame oil is toasted sesame oil. It is made using toasted sesame seeds as they are best known for their dark colour and richness. This type of sesame oil has a deep and nutty flavour which enhances the flavour of various dishes, sauces, and marinades. The strong flavour of this oil makes it the best finishing oil.

4.Cold-pressed sesame oil

Cold-pressed sesame oil is best known for its health benefits. It is prepared by pressing sesame seeds and there is no involvement of any high heat or chemicals. The gentle squeezing of the sesame seeds helps in retaining the natural taste, aroma, vitamins, and minerals.

Health Benefits of Organic Sesame Oil

There are an ample number of sesame oil benefits. Here are a few of them mentioned below:

1.Sesame oil can fight stress and depression 

Sesame oil has an amino acid which helps with anxiety and sadness. It is considered the best antidepressant without any ill effects. Also, it has magnesium, calcium, thiamin, and tryptophan which helps you feel calm while reducing stress. Sesame oil offers required enzymes as well as hormones to the brain for stress management.

2.It aids in reducing high blood pressure.

Chronic inflammation can make you sick. The use of sesame oil can be beneficial as it has anti-inflammatory properties. As per some studies, it can decrease inflammatory indicators such as nitric oxide production. Thus, a person falling sick often can benefit from the regular use of sesame oil instead of other regular oils.

3.Sesame oil keeps your heart healthy

Sesame seeds have monounsaturated as well as polyunsaturated lipids which are beneficial for heart health. According to some studies, experiencing monounsaturated as well as polyunsaturated fats in moderate quantities can minimize the risk of heart issues. Plus, it levels down the risk of stroke by minimizing cholesterol in the human blood.

4.It can aid in managing your blood sugar levels.

Sesame oil is beneficial in managing your blood sugar levels. Pinoresinol is a chemical which is normally found in sesame seeds and has the enzyme maltase. The availability of this chemical in sesame oil is helpful in managing blood sugar levels. Thus, you can use sesame oil without worrying about your health.

4.It has anti-inflammatory properties.

A disturbed sleep cycle can hamper your overall health. Tryptophan is known to be an essential amino acid which is not made by the human body itself. However, this amino acid helps in manufacturing serotonin which is a neurotransmitter, making a person feel calm and relaxed. Further, it helps in producing melatonin which is a sleep-inducing hormone. Sesame seeds have amino acids which can help with these two essential chemicals for great sleep regulation.  

5.It improves your hair quality.

Another goodness of sesame oil is that it helps in maintaining hair health in the long run. It can be used for hair massaging and the prevention of premature greying. The oil has darkening characteristics which can help maintain the natural color of the hair. Also, it is beneficial in improving hair strength and lustre. People facing hair issues can benefit from the use of sesame oil.

6.Sesame oil aids in lowering cholesterol

As per some studies, sesame oil can benefit in lowering high cholesterol and the risk of heart disease. Sesame seeds have saturated fat, polyunsaturated fat, as well as monounsaturated fat which can help minimize cholesterol levels. Also, it can lower LDL which is bad cholesterol.

Nutritional Breakdown of Sesame Oil

Here is the nutritional value of sesame oil as per one tablespoon:

• Energy – 124 kilocalories

• Total fat – 14 g

• Fatty acids (saturated) – 1.99 g

• Vitamin E – 0.196 milligrams

• Choline – 0.028 mg

• Fatty acids (monounsaturated) – 5.56 g

• Fatty acids (polyunsaturated) – 5.84 g

• Vitamin K – 1.9 micrograms

• Carbohydrates – 0 g

• Protein – 0 g
  
  
  

Sesame Oil Vs.Other Cooking Oils:How it Compares to Olive and Mustard Oil 

When it comes to sesame oil vs. olive oil and mustard oil, there are certain things to keep in mind. Here are some key points mentioned below:

1.Heat – Your cooking methods will decide your oil needs. Different sesame oils are ideal for dressing, high-heat cooking and moderate-heat cooking methods. However, olive oil can only be used for drizzling or dressing options. Whereas mustard oil can only be used for frying or typical or traditional Indian cuisines.

2.Flavour – Having flavour in your meals and cuisines matters the most and choosing the wrong oil for your cooking can be a complete waste. This is why pondering upon the taste profile matters the most. Sesame oil has a very nutty flavour to it which is perfect for almost like kinds of cuisines while keeping in mind your overall health. Whereas olive oil has a distinct taste which is more suitable for Mediterranean dishes and mustard oil is best suitable mainly for curries.

3.Nutritional requirements – It is essential to give importance to your dietary needs. Sesame oil has essential amino acids and other nutrients to keep your heart, hair, and skin healthy. Whereas other oils like olive or mustard oil have similar calories as per serving.

4.Availability – Gone are the days when finding high-quality sesame oil was tough. Now it is easily accessible in the market and can lead you to a healthy lifestyle. But when it comes to olive and mustard oil, it can be daunting to find them of good quality.

Sesame Oil for Skin and Hair

Sesame seeds are the ‘queen of all oil seeds’ and are beneficial for skin and hair. Here are some points defining the benefits of sesame oil for skin and hair:

For skin

• It can make your skin baby soft and keep it well moisturized.

• It helps in preventing premature ageing.

• Sesame oil is effective in healing your skin.

• It is known to be a natural sunscreen.

• Sesame oil can treat cracked heels and remove dead skin cells.

• It can balance the skin’s Ph levels.

• It is beneficial in treating acne.

For hair

 Sesame oil for hair can effectively prevent premature greying.

• It helps with hair growth.

• Sesame oil can protect hair from UV rays.

• It can benefit in treating hair lice.

• It is effective in preventing dandruff and drying of hair.

• Sesame oil can benefit in managing hair loss because of stress.
  
  

Recipes that Shine with Sesame Oi

There are many ways to incorporate sesame oil into your recipes and daily meals. Here are some sesame oil recipe ideas mentioned below:

1.Chickpea salad with sesame dressing

In this recipe, you require boiled chickpeas, chopped green chillies, capsicum, tomatoes, coriander, soy sauce, toasted sesame seeds, and sesame oil. Mix everything in appropriate quantities and enjoy immediately.

2. Spicy rice using sesame oil

Spicy rice is liked by everyone. In this recipe, you require boiled rice, chopped ginger and garlic, some veggies, sesame oil, essential spices, sesame seeds, and green onions. The use of sesame oil in this recipe instead of normal oil will make it healthy and add a nutty flavour.

3.Sesame noodles

Sesame noodles are popular and require nothing but basic ingredients like noodles, veggies, ginger, garlic, sesame oil, spices, and some cooking skills. Prepare it using a heated wok. Sesame noodles will turn out to be a healthier version of noodles and don’t forget to garnish it with toasted sesame seeds.

There are many more recipes using sesame oil that can be opted for a healthier lifestyle. This will add a fun element to your cooking and will lead to living a healthy lifestyle.

Conclusion

Organic sesame oil is a powerhouse of nutrition, offering numerous health benefits for your heart, skin, hair, and overall well-being. Whether you're using it for cooking, skincare, or holistic wellness, its rich nutrient profile and versatility make it a must-have in every household. Unlike refined oils, cold-pressed sesame oil retains its natural goodness, making it a healthier alternative.

Ready to switch to a healthier cooking oil? Experience the purity of organic, cold-pressed sesame oil today!

Shop now at House of Veda and embrace a healthier lifestyle!

FAQs

1. Is sesame oil gluten-free?

People often ask ‘Is sesame oil gluten-free’? Sesame seeds don’t have gluten in it. In other words, sesame oil extracted from pure sesame seeds is naturally gluten-free. However, it is safe to always check the labels for cross-contamination or any kind of additives.

2. Does sesame oil expire?

Sesame oil can be used in different cuisines and meals. However, it does come with an expiration date like any other product. Good quality sesame oil can last for around 1-2 years.

3. Is sesame oil healthy to consume daily?

Yes, sesame oil can be consumed daily. It will help in lowering cholesterol levels in place of oils with saturated fats. Plus, it has amino acids which will maintain your heart health.

4. Is organic sesame oil better than regular sesame oil?

Organic sesame oil is extracted naturally without using any chemicals or heat. Its extraction process is considered better than regular sesame oil. Thus, using organic sesame oil might be costly but will offer great health benefits.

5. What are the benefits of using cold-pressed sesame oil?

Cold-pressed sesame oil is nutrient-dense, chemical-free, heat-free, tasty and more aromatic. Plus, it is a healthier cooking oil alternative. Thus, it is beneficial as it is high in antioxidants, lowers blood pressure, has massage benefits, adds flavour to the dishes, and much more.

6. Is sesame oil ok for frying?

Untoasted sesame oil is ideal for frying whereas toasted sesame oil is best as a flavouring agent. The non-toasted version comes in a lighter colour and is somehow similar to vegetable oil. While the toasted sesame oil has a rich and dense colour to it.

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