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The Health Benefit of Sesame Oil

 Minyak Wijen

Sesame seeds may be the oldest condiment known to man dating back to as early as 1600 BC. They are highly valued for their oil which is exceptionally resistant to rancidity. "Open sesame," the famous phrase from the Arabian Nights, reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Sesame oil (also known as gingelly oil or til oil) is an edible vegetable oil derived from sesame seeds. Besides being used as a cooking oil in South India, it is often used as a flavor enhancer in Chinese, Korean, and to a lesser extent Southeast Asian cuisine.

Despite sesame oil's high proportion (41%) of polyunsaturated (Omega-6 fatty acids), it is least prone, among cooking oils with high smoke points, to turn rancid when kept in the open. This is due to the natural antioxidants present in the oil.

Light sesame oil has a high smoke point and is suitable for deep-frying, while heavy (dark) sesame oil (from roasted sesame seeds) has a slightly lower smoke point and is unsuitable for deep-frying. Instead it can be used for the stir-frying of meats or vegetables, or for the making of an omelette. Most in Asia use Roasted Sesame Oil for seasoning, particularly in East Asian cuisine.

The Chinese use Sesame Oil for preparation of meals for women during postpartum confinement.

Sesame oil is most popular in Asia, especially in the Korea, China, and South Indian states of Karnataka, Coastal Andhra Pradesh and Tamil Nadu, where its widespread use is similar to that of olive oil in the Mediterranean.

Health Benefits

Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Rich In Beneficial Minerals

Sesame seeds are a very good source of copper and a good source of magnesium and calcium. Just a quarter-cup of sesame seeds supplies 74.0% of the daily value for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for calcium. This rich assortment of minerals translates into the following health benefits:

Copper Provides Relief for Rheumatoid Arthritis

Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper's effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin--the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.

Magnesium Supports Vascular and Respiratory Health

Studies have supported magnesium's usefulness in:

• Preventing the airway spasm in asthma
• Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease
• Preventing the trigeminal blood vessel spasm that triggers migraine attacks
• Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause

Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS

In recent studies, calcium has been shown to:

• Help protect colon cells from cancer-causing chemicals
• Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
• Help prevent migraine headaches in those who suffer from them
• Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle

There is a little bit of controversy about sesame seeds and calcium, because there is a substantial difference between the calcium content of hulled versus unhulled sesame seeds. When the hulls remain on the seeds, one tablespoon of sesame seeds will contains about 88 milligrams of calcium. When the hulls are removed, this same tablespoon will contain about 37 milligrams (about 60% less). Tahini-a spreadable paste made from ground sesame seeds-is usually made from hulled seeds (seeds with the hulls removed, called kernels), and so it will usually contain this lower amount of calcium.

The term "sesame butter" can sometimes refer to tahini made from sesame seed kernels, or it can also be used to mean a seed paste made from whole sesame seeds-hull included.

Although the seed hulls provide an additional 51 milligrams of calcium per tablespoon of seeds, the calcium found in the hulls appears in large part to be found in the form of calcium oxalate. This form of calcium is different than the form found in the kernels, and it is a less absorbable form of calcium. So even though a person would be likely to get more calcium from sesame seeds or sesame seed butter that contained the hulls, there is a question about how much more calcium would be involved. It would defintely be less than the 51 additional milligrams found in the seed hulls. And there would also, of course, be a question about the place of hull-containing sesame seeds on an oxalate-restricted diet.

Zinc for Bone Health

Another reason for older men to make zinc-rich foods such as sesame seeds a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of 396 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.

Sesame Seeds' Phytosterols Lower Cholesterol

Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols-and cardio-protective fiber, minerals and healthy fats as well?

In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.

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