Ultimate Guide to Pure Sesame Oil: Benefits, Uses, and Recipes

Sesame oil, fondly termed ‘the queen of oils’, is one of the traditional, ancient oils used across Asia and the Middle East. It can be attributed to many of its other delicious, health-benefiting features. This guide will give you all the information on pure sesame oil’s health benefits, common uses, and simple recipes that will make you love this wonderful oil even more.

What is Pure Sesame Oil?

Sesame oil, whether toasted or raw depending on the characteristics and variety of sesame oil required, is extracted from sesame seeds. Generally speaking, there are two basic inventories of oil:

• Toasted Sesame Oil: This style is made from toasted sesame seeds before pressing and hence has a rich brown color and nutty flavor. 

• Cold Pressed Sesame Oil: This type of sesame oil originates from untoasted seeds and does not involve the use of heat during the extraction process. For this reason, it is considered to be more healthy but has a lighter color and flavor.

Every kind presents new distinct and extra components but both are often found in the cuisine as well as in the medical purposes directed towards skin care and hair care and many more.

Nutritional Value of Sesame Oil

Sesame oil is perceived to be one of the healthy cooking oils available, bearing the right proportions of essential fats, vitamins, and healthy fat as well. Below is a summary of its nutritional values in a tablespoon (13.6g): 

• Calories: 120

• Total Fat: 14g

• Saturated Fat: 2g

• Monounsaturated Fat: 6g

• Polyunsaturated Fat: 6g

• Omega-6 Fatty Acids: ~5g

• Vitamin E: 0.19mg

• Phytosterols: Helps in lowering cholesterol levels

The healthy fat component associated with sesame oil and the omega-6 fatty acids emphasize that sesame oil is heart-healthy mainly. At the same time, vitamin E is meant to counter the effects of free radicals in the body thanks to its properties as an antioxidant.

Health Benefits of Sesame Oil

1. Heart Health

Sesame oil contains a good amount of unsaturated fats, especially polyunsaturated and monounsaturated fats, which help in lowering the levels of low-density lipoprotein (known as bad cholesterol) in the bloodstream thereby preventing heart-related illnesses and promoting a healthy cardiovascular system.

2. Rich in Antioxidants

Furthermore, compounds like sesame oil sesamol and sesaminol which possess antioxidant properties, are also found in sesame oil. These antioxidants help in combating oxidative stress and inflammation which are precursors to many degenerative diseases.

3. Bone Health

Sesame oil contains very essential minerals such as calcium and zinc, which affect significantly bone density and health. Their frequent use can reduce the occurrence of osteoporosis and ensure strong bones.

4. Improved Skin Health

Due to the presence of a significant amount of vitamin E, sesame oil is a popular component in fish nourishing medicines and body creams, scrubs, and oils for the skin. It protects the skin from damaging ultraviolet rays, thoroughly hydrates the skin, and relieves aging signs such as wrinkles and fine lines.

5. Promotes Hair Growth

The compounds and anti-oxidants contained in sesame oil give hair strength thus preventing premature aging of the hair and improving the scalp health. This oil when used regularly on the scalp will also help make the hair shiny and volumized as well.

6. Supports Oral Health

In Ayurveda, this practice includes the use of sesame oil which purportedly helps in bettering the gum health and decreasing the bacteria count in the mouth. This is done by the patient taking a small quantity of the oil in the mouth and swishing it for some minutes daily to eliminate plaque and enhance oral care.

7. Boosts Immune System

Furthermore, sesame oil contains antioxidants and essential fatty acids that enhance immunity thus supporting the body while fighting any infections as well as promoting good health.

Culinary Uses of Pure Sesame Oil

1. Sautéing and Stir-Frying

When it comes to light sautéing or stir-frying, both toasted and pure sesame oils can successfully be employed, particularly with South Asian cuisines. Toasted sesame oil is flavorful and should always be the last ingredient in any dish whenever possible, as it contributes to the flavor but does not help with cooking.

2. Salad Dressings

There is also a nutty flavor that sesame oil can bring to salad dressings. A simple Asian salad dressing can be made by adding sugar and soy sauce to rice vinegar and salad oil, not forgetting the consumption of honey of course.

3. Marinades

Sesame oil can also be used in marinating meat and vegetables enhancing their taste. So, with seafood, it can also be used in such marinades as the one given, which has the spicy kicks of garlic, ginger, and just the right amount of chili.

4. Seasoning

Sprinkle it over soups, noodles, and vegetables just before serving – sesame oil adds a slight nutty taste to the dish. A little poured over the food makes any homey dish look so much more luxurious and delicious.

Other Uses of Pure Sesame Oil

In addition to cooking sesame oil has become widespread in other areas as well:

1. Skin Moisturizer

Pure Sesame oil is very nourishing and moisturizing for the skin and hence appropriate for almost all skin types. After a shower, use it as a body oil for soft and moisturized skin.

2. Massage Oil

Known to be included in Ayurvedic style people heavily use this oil to relieve themselves from stress and muscle rigidity. It is beneficial when heated and rubbed onto any part of the body as it also performs relaxation.

3. Hair Treatment

This aids with problems such as dandruff, dry hair, or breaking hair. Use as a hair treatment, keep for 20-30 minutes, and rinse with gentle shampoo.

Recipes Using Pure Sesame Oil

1. Sesame Ginger Stir-Fry

Ingredients:

• 1 tbsp sesame oil (toasted or cold-pressed)

• 2 cloves garlic, minced

• 1 tbsp ginger, minced

• 1 bell pepper, sliced

• 1 cup broccoli florets

• 1 cup snap peas

• 1 tbsp soy sauce

• 1 tbsp rice vinegar

• 1 tsp honey or maple syrup

Instructions:

1. Heat sesame oil in a pan over medium heat.

2. Add garlic and ginger, and sauté until fragrant.

3. Add bell pepper, broccoli, and snap peas, and stir-fry for 5-7 minutes.

4. Mix in soy sauce, rice vinegar, and honey. Cook for an additional 2 minutes.

5. Serve hot, garnished with sesame seeds.

2. Asian Sesame Salad Dressing

Ingredients:

• 2 tbsp sesame oil

• 2 tbsp rice vinegar

• 1 tbsp soy sauce

• 1 tsp honey

• 1 clove garlic, minced

• 1/2 tsp grated ginger

Instructions:

1. Whisk all ingredients together in a small bowl.

2. Drizzle over mixed greens, cucumbers, and carrots for a delicious salad.

3. Sesame Oil Marinade for Chicken

Ingredients:

• 2 tbsp sesame oil

• 1 tbsp soy sauce

• 1 clove garlic, minced

• 1 tsp ginger, minced

• 1 tbsp honey

Instructions:

• Combine all ingredients in a bowl.

• Marinate chicken breasts in the mixture for 1-2 hours.

• Grill or bake until cooked through.

Sesame oil in itself is much more than just a cooking ingredient. This oil boasts of many applications which include adding flavor to dishes, softening skin, and providing moisture to hair. Again, it does not matter whether one is a beginner in the use of sesame oil or has been using it for decades. The introduction of this ingredient into the salad dressings will enhance the flavor and improve health ratios.

Udyog Mandir provides several varieties of cold-pressed sesame oils that you can effortlessly use in your cooking as well as your wellness habits. Check our website out to browse and order sesame oil for your residence.

FAQs

1. Can we use sesame oil for cooking?

Of course, sesame oil is suitable for culinary usage as it is a multipurpose oil, especially for light frying and heat-based preparation called stir-frying. Let us reserve the toasted sesame oil for flavoring enhancement at the last stage of shortening preparation. The cold-pressed sesame oil can be used for cooking on a moderate heat. The unique flavor of sesame oil enhances the taste and appeal of different meals in particular Asian cuisines.

2. What’s the difference between toasted and cold-pressed sesame oil?

Notwithstanding, toasted sesame oil’s color is darker and its flavor is more intense. This is more suitable for drizzling on but not cooking with high heat. Most raw sesame drops cold pressed sesame oil that has a mild taste and pale color which is ideal for mid-range cooking.

3. Is sesame oil good for hair growth?

There is no doubt that sesame oil has some beneficial and nutritional components for the scalp and hair. Because of this many practitioners of Ayurveda recommend using sesame oil for regular massages to enhance the hair, diminish dandruff, and let us hope to stimulate hair growth.

4. Can sesame oil improve skin health?

Sure thing! Sesame oil is full of very powerful antioxidants and hydrating components. Because of this why this oil is frequently chosen for skin care. It moisturizes thoroughly, protects from outside influences, and it also smoothes out fine wrinkles over time.

5. Is sesame oil healthy to consume daily?

Yes, within reasonable limits, sesame oil is very beneficial to health. Its unique concentration of beneficial fat, antioxidants, and essential vitamins can contribute to heart function, enhance immunity, and generally improve one’s health.

View Source: https://naturalhealthyfood.in/ultimate-guide-pure-sesame-oil-benefits-uses-recipes/