Healthy Food

9 Reasons to Add Sesame Oil to Your Diet

Sesame oil, also known as gingelly oil, is not just a condiment, but a versatile oil that offers a range of health benefits.

From moisturizing your skin to fighting signs of aging, sesame oil can also help manage anxiety and stress, keep your heart healthy, and reduce blood pressure.

With its nutty flavor and impressive nutritional profile, sesame oil can be a great addition to your daily diet.


In this article, we will explore 9 outstanding reasons why you should consider adding more sesame oil to your stir-fry dishes.

Helps in Rheumatoid Arthritis

Copper, an anti-inflammatory mineral essential for building red blood cells and keeping nerves and blood vessels healthy, is present in sesame seeds.

A cup of sesame seeds contains about 294% of your daily value of copper, along with calcium, magnesium, and zinc that aid in strengthening bones, joints, and blood vessels.

Fights Free Radicals

Sesame oil is a powerhouse of antioxidants, especially sesamol, that help fight free radicals generated by our diet, environment, and lifestyle.

These free radicals damage our DNA, cells, and proteins and may lead to various diseases, including Alzheimer’s, Parkinson’s, and cancer.

Good for Your Hair

Sesame oil is highly nutritious and lubricating, with vitamins B and E, magnesium, calcium, and phosphorous, essential for nourishing your scalp and hair.


Regularly massaging your hair with sesame oil can help hydrate your scalp, prevent hair loss, relieve itchiness or dandruff, and even darken your hair and prevent premature graying.

Rich in Unsaturated Fats

Sesame oil is high in polyunsaturated and monounsaturated fats, low in saturated fats, and heart-healthy.

Monounsaturated and polyunsaturated fats help maintain cholesterol under control, whereas saturated fat triggers inflammation and total cholesterol, which is not good for your heart.

Improves Oral Health

Oil pulling, an ancient Ayurvedic practice, is an effective way to remove plaque and maintain oral health.

Swishing a tablespoon of sesame oil for up to 15 minutes can reduce the growth of Streptococcus mutans in the mouth, thanks to sesame oil’s antibacterial properties.

Helps with Bowel Movements

Sesame oil extracted from black sesame seeds can lubricate the intestine and ease bowel movements, making it an effective remedy for constipation.

Lowers Blood Pressure

Sesame oil can help prevent hypertension, thanks to the high magnesium content present in sesame seeds.

A study published in the Yale Journal of Biology and Medicine found that sesame oil can lower blood pressure, decrease lipid peroxidation, and increase antioxidant levels in patients with high blood pressure.

Can Take High Heat

Sesame oil has a high smoke point, making it a great option for high-heat cooking like sautés and roasts, as it does not release toxic chemicals into the air.

Helps Fight Stress and Depression

Tyrosine, present in sesame oil, has direct links with serotonin levels in the brain, a happy hormone that can help combat anxiety and stress.

In conclusion, sesame oil is a nutrient-rich oil that can offer a range of health benefits, from fighting free radicals to improving oral health, lowering blood pressure, and even promoting healthy hair growth.

Incorporating sesame oil into your daily diet is a simple way to reap these benefits and add flavor to your meals.

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