Sesame seeds and their oil offer multiple health benefits due to their rich composition of healthy fats, antioxidants, and other beneficial compounds. Its main antioxidant and bioactive compound is sesamin, which is a bio-fingerprint of sesame seed identification. Sesamin’s chemical formula is C₂₀H₂₀O₆.. It is a natural polyphenol. The structure consists of a tetrahydrofurofuran ring connected to two benzodioxole rings.
Antioxidant Role: Long-living organs’ health
Sesamin acts as an antioxidant by neutralizing free radicals, which can damage cells and contribute to various diseases. It can enhance the activity of antioxidant enzymes and reduce the production of reactive oxygen species (ROS) and malondialdehyde (MDA), which indicate oxidative stress in body cells. By reducing oxidative stress, sesamin can protect against inflammation, potentially preventing diseases like cardiovascular disease and cancer. It can also inhibit the release of pro-inflammatory cytokines to ensure the normal functions of the liver, kidney, heart, and other organs. In addition, sesamin can also resist a variety of cancers, such as liver cancer and lung cancer.
A healthy heart by reducing bad cholesterol and reducing inflammation
Sesame seed is gifted with multiple health benefits. After olive oil which has 65% Oleic acid, sesame oil has the highest monounsaturated oleic acid composition (40%) along with the same amount of polyunsaturated fats. It can help improve heart health, manage blood sugar levels, reduce inflammation, and support oral and skin health. Additionally, sesame oil may have a positive impact on mental health by reducing stress and anxiety.
Sesamin and monounsaturated fats -Proven benefits in research
A 2020 review confirmed that sesamin lowered systolic ventricular blood pressure in both human and animal studies. During research when 38 people who had high blood lipids, ate 5 tablespoons (40 grams) of sesame seeds daily for 2 months, they experienced a 10% reduction in “bad” LDL cholesterol and an 8% reduction in triglycerides. At the end of 1 month, they experienced a 6% decrease in systolic blood pressure. A 2020 review of clinical trials demonstrated that sesame consumption reduced the levels of interleukin-6 (IL-6), an inflammatory protein, but did not affect the levels of other inflammatory markers like C-reactive protein (CRP) or tumour necrosis factor-α (TNF-α). A 2023 literature review found that sesamol effectively targets several inflammatory proteins. The reduction in inflammation results in a healthy heart, liver and kidney.
Sesame oil: high smoke point and long shelf life
Sesamin’s antioxidant properties also contribute to the stability of sesame oil, making it resistant to rancidity. It has a higher smoke point compared to olive oil due to its best mono and poly saturated fatty acid ratio (40:40%). Sesame oil is comparatively more economical and has a longer shelf life compared with olive oil in many countries.
Pakistan became the world’s third-largest exporter of sesame seeds, with exports reaching 0.760 million tons. Pakistan imports 3 million tons of palm oil and 2 million tons of soybeans. By using one of the healthiest sesame seeds and oil, we can save money and improve our health status.
