About
Sesame seeds (Sesamum indicum) are far more than a topping for burger buns or the rich base of tahini. Revered for centuries in global cuisine, modern science is now revealing their potent value as a functional food.
Rich in bioactive compounds like lignans (sesamin and sesamolin), tocopherols (vitamin E variants), and a healthy blend of unsaturated fats, sesame seeds offer a wide range of health-promoting properties(1✔ ✔Trusted Source
Sesame Seeds: A Nutrient-Rich Superfood
Go to source). Sesame can be enjoyed both as whole seeds sprinkled on dishes or as nutrient-rich sesame seed oil used in cooking and dressings.
Sesame seeds are a treasure trove of bioactive compounds(1✔ ✔Trusted Source
Sesame Seeds: A Nutrient-Rich Superfood
- Lignans (sesamin, sesamolin, and sesamol): Powerful antioxidants that reduce inflammation and help control blood pressure.
- Tocopherols, especially γ-tocopherol, act like a shield, protecting your body’s cells, lipids, and DNA from damage caused by free radicals and specific destructive molecules known as reactive nitrogen species.
- Phytosterols (like β-sitosterol): These plant compounds block the absorption of cholesterol in your intestines and reinforce cell membranes.
These nutrients work together, not just to reduce oxidative stress but also to modulate inflammation, contributing to better overall health.
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Nutritional Composition of Sesame Seed Oil
A major highlight of sesame seed oil (SSO) is its balanced fatty acid profile. Around 40% of SSO is made up of oleic acid, and another 44% is linoleic acid. Both are unsaturated fatty acids that play a critical role in managing your cholesterol levels:
- Oleic acid helps boost “good” HDL cholesterol.
- Linoleic acid helps lower “bad” LDL and VLDL cholesterol.
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Saturated fat content in sesame oil rarely crosses the 20% mark, making it a heart-friendly alternative to many other cooking oils(2✔ ✔Trusted Source
Sesame (Sesamum indicum L.) : A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications
Go to source). The omega-3 and omega-6 polyunsaturated fatty acids in SSO are used by your body to create eicosanoids, compounds that balance immune and inflammatory responses, providing protection against conditions like atherosclerosis and helping in maintaining flexible, healthy blood vessels(3✔ ✔Trusted Source
Anti-atherosclerotic and anti-inflammatory actions of sesame oil
Cardiovascular Health
Sesamin acts as a potent modulator of cardiovascular health. It lowers systolic and diastolic blood pressure, enhances nitric oxide signaling, and reduces vasoconstrictors. Studies show it also lowers LDL, raises HDL, and reduces vascular inflammation, preventing arterial plaque buildup(4✔ ✔Trusted Source
Health benefits of sesamin on cardiovascular disease and its associated risk factors
Anti-Inflammatory and Antioxidant Effects
Lignans in sesame seeds efficiently neutralize harmful…
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