Home Cooking Oils Guide to Sesame Oil

Guide to Sesame Oil

The flowering plant species sesame, commonly known as benne, belongs to the genus Sesamum. It is farmed for its edible seeds, which grow in pods, and is widely naturalized in tropical areas all over the world. Sesame seeds, whether raw or toasted, are used to make sesame oil.

Sesame oil comes in two varieties: light sesame oil and roasted sesame oil. Typically, light sesame oil is used as a neutral cooking oil, whereas toasted sesame oil is utilized as a flavor in soups, sauces, and other dishes. A “smoky” or “charred” flavor may be present in this darker oil.

It is used lightly to enhance the taste of a stir fry, sauce, or salad. 

It is a well-liked cooking oil that is utilized mostly in Asian cuisines. Some of the famous dishes drizzled with sesame oil are Taiwanese Sesame Oil Chicken Soup, Beef Chow Fan Japchae, Sesame Oil Lemon Cake with Burnt Sugar Syrup, and many others.

With good reason, sesame seed oil is also referred to as the “queen of oils.” Sesame oil has so many advantages that people now use it for cooking and other household chores.

What Benefits Does Using Sesame Oil in Cooking Have for the Health?

Sesame oil and seeds against a white background.

One of the earliest known crop-based oils and a popular one is sesame oil. Monounsaturated, saturated, and calories are all present in sesame oil. It is a good source of choline, calcium, cooper, vitamin e, vitamin k, zinc, lignans, linoleic acid, and oleic acid. It contains no carbohydrates, proteins, or fibers. Additionally, it possesses anti-inflammatory, antibacterial, and antioxidant effects. A beneficial blend of omega-3, omega-6, and omega-9 fatty acids can be found in sesame oil. It is recognized for its capacity to strengthen and purify the body as well as to guarantee that all of the important organs are functioning correctly. You may benefit from sesame oil’s many health advantages by consuming it. It gives the meal a unique flavor and aroma, which is another factor in its popularity in cooking. 

A healthy lifestyle and regular consumption of food seasoned with generous amounts of sesame oil can promote strong, healthy bones, lower blood pressure, fight stress and depression, have anti-cancer properties, improve oral health, provide natural remedies for constipation, improve eye health, and more.

What Advantages Does Using Sesame Oil Topically Have?

Sesame oil has many beneficial properties for your skin, including the ability to remove toxins from the skin, act as a natural sunscreen, moisturize the skin, slow down the aging process, repair damaged skin cells, balance the PH level of the skin, improve complexion, and combat dryness and pigmentation.

Sesame oil can assist to protect wounds from infection and can aid in the fight against dandruff on the scalp because of its antibacterial and antifungal characteristics. Additionally, it is one of the few oil types that is suggested for oil pulling. 

This oil is also used as a baby massage oil since it stimulates brain development and strengthens the nervous system. 

Last but not least, it is an excellent oil for hair since it includes huge amounts of vitamins A, D, and E. It treats head lice, keeps hair follicles active, shields hair from damaging sunlight, moisturizes hair, revitalizes damaged hair, and many other things.

Sesame Oil Products and Its Benefits

1. Sesame Cooking Oil

The uses of sesame oil are numerous. Sesame oil is frequently added to marinades and sauces as well as stir-frying and sautéing meats and vegetables, grilling, stewing and baking. It can also be drizzled on salads and coating in noodles. 

Sesame oil has some significant health advantages, including heart-healthy lipids, anti-inflammatory properties, and skin protection from UV rays.  Additionally, it supports immune system function and the prevention of a number of diseases, such as cancer and heart disease. Sesame oil may therefore, among other advantages, help control blood sugar levels, making it beneficial for diabetics. It can be incorporated to skin, oral, and hair care products or used as a carrier oil. 

2. Conditioner

For the treatment of dandruff and other scalp issues, sesame oil is a well-liked component. Because of its high nutritious value, it makes hair shiny and aids in promoting healthy development and is lightweight and easily absorbed by hair. It is actually the best oil for treating coarse hair and a dry scalp. Sesame oil, a natural nourishing agent for the scalp, eases scalp tightness and stiffness.

3. Body Oil

Pollutants that affect the appearance and texture of the skin can be absorbed by sesame oil. If applied topically, it rejuvenates the skin. Because of its high linoleic and oleic acid content, sesame oil is frequently suggested for dry, irritated skin. It has moisturizing, emollient, and anti-inflammatory properties. Despite having a very thick consistency, it can easily penetrate the skin. The skin becomes softer, fuller, and smoother as a result. Additionally, it has anti-oxidants called “sesamol” that slow down the aging process of the skin. It can be used to massage painful muscles and hurting joints.

4. Dietary Supplement Capsules

You can obtain the nutrients of the sesame oil that is in the bottle in the capsules of the dietary supplement, which is more convenient if you’re thinking about convenience. The health of the skin, teeth, and hair, as well as the general wellbeing of the body and brain, are all greatly benefited by the pure, natural, and unrefined sesame oil.

5. Baby Massage Oil

Due to its superior quality, advantageous properties, and compatibility with children’s developing needs, sesame oil is the most frequently suggested oil for child massage. Babies that receive massage therapy are able to unwind and sleep. A newborn can greatly benefit from sesame oil’s phenolic components, which have anti-inflammatory, antioxidant, and other beneficial characteristics.

6. Laxative

Sesame oil is a strong diuretic because of its high oil content. They make passing a dry stool considerably simpler by hydrating the digestive tract.

7. Oil Pulling Mouthwash

For oil pulling, sesame oil has long been utilized. Gargling with sesame oil has several advantages, including improving jaw strength, prevents cavities, lowering bad breath, preventing gum and mouth disorders by minimizing enamel wear, stops your gums from bleeding and improving food flavor.

8. Hair Oil 

Sesame oil can be used to massage the scalp, just like other hair oils can. The minerals it contains can easily enter the bloodstream through the pores in the skin and scalp.

Regular use prevents premature graying of hair, thickens hair, and lessens hair fall issues. It also helps to darken hair color. Sesame oil also has the advantage of preventing dandruff by eliminating the microorganisms responsible for this hair/scalp issue.

9. Sunscreen

Sesame oil is frequently used as a natural SPF. It is quite beneficial for your skin because it is rich in zinc. The antioxidants in this oil can block UV rays and fight against the skin’s free radicals, which among other things harm the skin and are a cause of problems including wrinkles, discoloration, and fine lines.


Sesame oil has several uses. It can be added to skin care, mouth care, and hair care products as well as utilized for cooking. Keep the oil at the proper temperature when cooking because it can only withstand the standard 450°F frying temperature, remove the sediment frequently because it also contributes to oil deterioration, brush sesame oil on the surface of leftover dried fish before freezing to prevent drying and improve storage, and add a tiny bit of sesame oil to the water when boiling green vegetables to intensify their color.  

Sesame oil is excellent for the body, but lighter, non-comedogenic oils are advised for use on the face. As opposed to coconut oil, sesame oil is not as cooling. Coconut oil and sesame oil are therefore preferred in the summer and the winter, respectively. 


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