Sesame Oil Or Gingelly Oil

Top 10 Sesame Oil Benefits

Cooking Oils are an essential ingredient in our daily food recipes and preparations. We generally try to select the best cooking oil for our family so that we get the health benefits of using a good quality edible oil along with the least adverse impact on our vital organs like blood vessels & Heart. And after many years of research and studies on various varieties of cooking oils, we have somehow identified some of the most commonly used cooking oils like Groundnut Oil, Mustard Oil, Coconut Oil, Olive Oil and Sesame Oil. Out of these, Sesame Oil is considered the most healthy Oil for our daily dietary needs. We are going to learn all the important facts about Sesame Oil and Sesame Oil Benefits as a cooking oil.

Types Of Sesame Oil

Sesame Oil also know as Gingelly Oil (in South India) is extracted from Sesame Seed and can be differentiated into 2 categories based on its extraction method. Cold Pressed Sesame Oil which is extracted in Wooden Ghani Machines (Traditionally known as “Kolhu” in India) at Low pressure and low temperature. In this method, Sesame seed is used which is naturally sun-dried. Oil Extracted by this method is Pale Yellow in Color and has a High Smoke point and can be us for frying and sautéing. Sesame Oil Benefits of this variety of oil are the highest among all the variants of Sesame oils.

The second type of Sesame Oil is Toasted Sesame Oil, in this extraction method, Sesame seeds are toasted prior to starting the extraction process. Thus, this process involves the use of heat while extraction and oil produced by this method is having nutty flavour & Aroma and a dark brown colour. Toasted Sesame oil is having a low smoking point in comparison to the cold-pressed variant and is thus suitable for seasoning, also,  this variant of sesame oil is having lower Sesame oil Benefits.

Sesame Oil Nutritional Value:

Sesame Oil

Sesame Oil is extracted from Sesame seeds


Sesame Oil has rich nutritional values and 100 Grams of Sesame Oil contain the following nutritional contents.

    • Calories (Kcal): 897.66
    • Calories From Fat (Kcal): 897.66
    • Total Fat (g): 90.74
    • Saturated Fat (g): 16.46
    • MUFA (g): 42.09
    • PUFA (g): 40.99
    • Trans Fat (g): 0
    • Cholesterol (mg): 0
    • Total Carbohydrate: 0
    • Proteins: 0

In addition to the above nutrients, Sesame also contains Omega-3 and Omega-6 Fatty Acids which become part of Poly Unsaturated Fatty Acids (PUFA). It also contains Linoleic Acid and Oleic Acid. Traces of Vitamin E (2%) and Vitamin K (2%) are also present in Sesame Oil.

Top 10 Sesame Oil Benefits

Top 10 Benefits of Sesame Oil

Sesame Oil Benefits make this oil most suitable for daily consumption. In India, Sesame Oil is the main cooking oil in south Inda and people use this oil for cooking as well as for therapeutic uses based on its health benefits. Some of the important Sesame Oil Benefits are as follows

  1. Prevent Cell Damage:

One of the important Sesame Oil benefits is the prevention of cell damage. Sesame oil contains Soesaml and Sesaminol, the two powerful anti-oxidants which help to reduce cell damage caused by free radicals.

  1. Reduces Inflammation:

The use of sesame oil may help to reduce chronic inflammation. It helps to reduce discomfort caused by inflammation of Joints, toothache and scrapes.

  1. Good For Heart Health:

Sesame oil is a rich source of Poly Unsaturated Fatty Acid (PUFA) and Mono Unsaturated Fatty Acid (MUFA). Omega-6(PUFA) present in sesame oil helps in heart disease prevention. Studies have suggested that regular use of sesame oil may lower the chances of heart disease as it slows down the development of plaque in arteries. Daily use also helps in the reduction of LDL Cholesterol (Bad Cholesterol) and triglycerides.

  1. Helps To Control Diabetes:

One of the essential Sesame Oil Benefits is the control of Diabetes. Sesame oil is a rich source of Magnesium and other minerals, which regulates blood sugar levels and helps people who are suffering from diabetes.

  1. Prevents Growth of Carcinogenic Cells:

Sesame Oil is a rich source of the Anti-Cancer Compound “Sesamin” and its prolonged use helps to reduce the growth of Cancer Cells.

  1. Helps To Maintain Bone Health:

Sesame Oil contains Zinc & Calcium minerals which help to keep our bones healthy. It also helps in Rheumatoid Arthritis. Zinc and Copper present in Sesame Oil help in the production of red blood cells, blood circulation and metabolism and thus provide relief in joint pain.

  1. Act as a Natural Shield Against Radiation:

Experts have a view that Sesame Oil may protect your skin from harmful UV radiations if applied topically. This effect is due to the rich content of Anti-Oxidants. It may act as a natural sunscreen and has a natural SPF.

  1. Maintains Hair Health:

Sesame Oil keeps your hair healthy as it contains Sesamin and Vitamin E, these anti-oxidants increase the strength and shine of your hair. It may help to prevent premature greying of hair if used externally for massage of hair and scalp.

  1. Reduces Stress & Depression:

Sesame Oil contains an essential amino acid “Tyrosine”. Tyrosine induces the secretion of Serotonin. Serotonin is a neurotransmitter which helps to overcome feelings of Depression and Stress.

  1. Use of Sesame Oil for Oil Pulling:

Sesame oil is used for Oil Pulling in India. Oil pulling is an Ancient Ayurvedic Medicinal practice in which 2-3 tablespoons full of vegetable Oil (preferably Sesame Oil or Coconut Oil) is taken in your mouth and this oil is swished between your teeth for 10-15 minutes and spit out once done. It is recommended to perform this process in the morning before brushing your teeth and it helps to keep good health of your oral cavity.

How much sesame oil should I take daily?

It is quite obvious that we all must want to know how much sesame oil we must consume on daily basis. The answer is very tricky if you are consuming Sesame oil as a part of your regular diet then 5-6 teaspoons of Sesame oil per day is sufficient to fulfil your daily fat intake requirement. But if you are advised by any Ayurvedic practitioner then this quantity may vary according to the prescription. But, Ideally, we must be cautious and disciplined enough to avoid excess intake of any kind of edible fat or oil.

What are the disadvantages of sesame oil?

We have discussed a lot about the benefits of Sesame Oil but there are some disadvantages are also there. Sesame Oil is a high-calorie grade cooking oil and excess intake on regular basis may lead to weight gain. Some people may get allergic reactions who are hypersensitive to Sesame Oil. Thus, In short, there are very few disadvantages of Sesame Oil in comparison to many Sesame oil Benefits subject to the use of the oil in controlled quantity.


The inclusion of Sesame Oil in your daily diet may provide a number of health benefits subject to the intake of Oil in appropriate quantity and quality. Its rich anti-Oxidant, anti-inflammatory anti-bacterial properties help to keep your skin healthy.

Anti-Inflammatory properties of Sesame oil help to keep your heart healthy. It also regulates blood sugar levels thus helping to control diabetes. Above explained sesame oil benefits makes this oil suitable for routine use. The only thing we need to check twice before purchasing Sesame Oil from the market is its quality and the process by which this oil has been prepared. So, involving Sesame Oil in your regular diet will create positive development for you in terms of heart health and skin care.