Sesame Seed Oil: Harnessing Anti-Inflammatory and Heat-Balancing Effects With 3 Tips for Choosing High-Quality Products

From Ayurveda to traditional Chinese medicine, sesame’s healing properties have been recognized for as long as 5000 years.

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Sesame plants are one of the world’s most ancient crops and bear delicious and fragrant seeds and oil. Sesame is antioxidant, anti-inflammatory, and with its high amounts of magnesium, may help lower blood pressure.

In a video program of The Epoch Times “Health 1+1,” Wang Ning, a nutritional oil expert qualified by the CLUBalogue Academy Italian Food Education Center, spoke about three tips for selecting high-quality sesame oil and shared ways of consuming it for better health.

Ms. Wang previously lived in India for some time, and there she experienced the sesame oil therapy of the Indian medical tradition, Āyurveda, which led her to embark on a journey to find high-quality sesame oil. Later in Taiwan, she found a piece of fallow farmland on which she planted sesame seeds. There she witnessed the delicate and beautiful pink sesame flowers, harvested the international 3A-grade sesame seeds, and eventually came to realize that the taste of high-quality sesame paste can generate a warming sensation in the mouth. This realization prompted her to delve deeper into understanding sesame oil extraction.

Sesame’s Nutritional and Medicinal Value

Sesame is rich in oil and protein and contains nutrients including calcium, magnesium, iron, zinc, vitamin B, and lignans. The sesamin stored in lignans has antioxidant, anti-inflammatory, and sleep-enhancing effects worthy of attention.

In 2022, a comprehensive review published in Nutrients pointed out that sesame is rich in lignan-like active ingredients effective in lowering cholesterol, regulating blood lipids, protecting the cardiovascular system, safeguarding the liver and kidneys, antioxidant, anti-inflammatory, and anti-tumor.

Another descriptive literature review mentioned how both in vivo and in vitro research have shed light on the effects of sesame oil in lowering the levels of “bad cholesterol” or low-density lipoprotein (LDL) while preserving the “good cholesterol” levels or high-density lipoprotein (HDL). This can effectively reduce the risks of atherosclerosis and, consequently, cardiovascular disease.

Ms. Wang said that most of the nutrients in sesame are heat-proof, allowing them to be retained in the process of making sesame oil. However, sesamin is not resistant to high temperatures, so by directly consuming sesame seeds we can obtain this nutrient while also enjoying their taste and texture. For those that require a more substantial dose such as that for the alleviation of menopausal symptoms or sleep disorders sesamin supplements are available.

Ms. Wang highlighted that sesame seeds are an excellent source of calcium for vegetarians. Additionally, a regular dietary dose of two teaspoons of black sesame seeds every day keeps the hair healthy.

Sesame oil can also be used as an external medicinal remedy. The most well-known Chinese traditional herbal ointment is the “Ziyun Ointment” or “Purple Cloud Ointment.” With a base of sesame oil, it provides anti-inflammatory, swelling-relief, and analgesic effects. The skin-friendly nature of sesame oil also allows the ingredients in the ointment to be more easily absorbed by the skin. The ointment is a highly favored natural topical product in Eastern communities.

Types and Uses of Sesame

Sesame seeds come in two categories—black and white, each consisting of similar nutritional values.

Ms. Wang explained that white sesame seeds are usually used for making sesame oil or white sesame dressing and are suitable for cold pouring or flavoring. She said that white sesame has a strong aroma, so some sellers may mix other oils into the sesame oil. Therefore when purchasing, special attention should be paid to the nutrition label for other ingredients.

She went on to explain that black sesame oil made from black sesame seeds is generally used in cooking, especially for nourishing dishes, such as sesame oil chicken, and sesame oil-fried kidneys. It is particularly suitable for postpartum women to consume black sesame oil for replenishment of nutrients.

However, individuals with hot and dry constitutions, such as those suffering from rosacea or facial redness, are not suitable for consuming sesame oil-cooked dishes. Instead, they can opt for eating sesame seeds directly.

Ms. Wang said that sesame oil has a relatively high smoke point, therefore it is suitable for sautéing and frying foods. However, due to its strong smell, she said, excessive use of sesame oil may overwhelm some people. She shared that she adds sesame seeds to her daily “green drink” (vegetable, fruit juice) and uses the sesame oil for only cooking foods that are complimentary to the flavor.

Three Tips for Choosing High-Quality Sesame Oil

Ms. Wang introduced three essential elements to look for when choosing black sesame oil:

Color

Place the sesame oil under the light. If it exhibits a deep amber color with reddishness shining in dark black, this indicates the best quality, demonstrating that the oil was not roasted at an excessively high temperature. Some oil may appear in deep color but not reddish, which could suggest that it was over-cooked.

Taste

Sesame oil produced in an over-cooked condition will be very fragrant but has a bitter taste. Choose a brand of sesame oil that does not taste bitter.

Absorption

Spread a drop of sesame oil on your hand. If the smell dissipates after a few minutes, it is natural sesame oil. If the oil is not extracted at a particularly high temperature, it will have a lighter texture and will be quickly absorbed when applied to the skin.

How to choose white sesame oil:

Color

White sesame oil has a very light and clear color, indicating that the oil extraction temperature is not too high. There is also some sesame oil produced without roasting at all, which is relatively rare and precious. Some white sesame oil is darker in color and brownish, which means the extraction temperature is relatively high. This type of oil is usually more fragrant because the aroma molecules of the plant can produce aroma after they have been destroyed.

Ms. Wang again brought attention to the importance reading of the nutritional label of sesame oils. She said that the best situation would be encountering a seller who is willing to let consumers taste the oil. Then you can use your own taste buds to find the best brand.

There are other products of sesame, such as sesame powder and sesame paste. Ms. Wang recommended choosing powders made from germinated sesame seeds, as they contain more nutritional value.

Ms. Wang explained that with authentic sesame paste, also known as tahini, the separation of the oil and paste is normal, and like peanut butter, stirring is required to create a creamy texture and integrate the oil. Choose only mild-flavored pastes as astringent tasting ones have been made after oil extraction.