Sesame oil: A heart-healthy superfood worth adding to your diet

05/13/2025 / By Laura Harris

Sesame oil has been used for over 5,000 years in Africa, the Middle East and Asia, and is prized for its rich flavor, resistance to oxidation and health benefits. It rivals extra virgin olive oil in terms of nutritional value.
It contains 40 percent monounsaturated and 41 percent polyunsaturated fats and is packed with antioxidants (sesamin, sesamol, vitamin E) that combat inflammation and rancidity. It also offers minerals (magnesium, calcium) and cholesterol-lowering phytosterols.
Sesame oil supports heart health by lowering bad LDL cholesterol and raising good HDL cholesterol. It also supports healthy blood sugar control, bone strength and skin/hair health when used topically. Its high omega-6 content requires balance with omega-3s to avoid excess inflammation.
When choosing sesame oil, opt for organic, cold-pressed or expeller-pressed oils to avoid pesticides and heavy metals. Toasted sesame oil has a low smoke point and is best for finishing dishes, while light sesame oil suits high-heat cooking (up to 410 F or 210 C).
It also has versatile culinary uses like enhancing dressings, marinades and Asian dishes (e.g., stir-fries, bibimbap). It is also ideal for sautéing, frying or baking.

Sesame oil has been cherished for centuries across Africa, the Middle East and the Orient for its rich flavor, culinary versatility and remarkable health benefits. Extracted from sesame seeds (Sesamum indicum), this golden oil is a powerhouse of nutrients, antioxidants and healthy fats, earning its reputation as a true superfood. Modern research now confirms what traditional cultures have known for millennia: Sesame oil is one of the healthiest cooking oils available, rivaling even extra virgin olive oil in stability and nutrition.

Brief history of sesame oil

Sesame seeds have been cultivated for over 5,000 years, making them one of the oldest oilseed crops in the world. Originating in Africa and India, the use of sesame spread to Mesopotamia and ancient Egypt, where the seeds and their oil were prized for their culinary and medicinal properties. In ancient Ayurvedic and Traditional Chinese Medicine, sesame oil was used to improve digestion, strengthen bones and promote skin health.

Sesame seed oil was introduced to the Western world through trade routes, but its widespread culinary adoption outside of Asia, Africa and the Middle East is relatively recent. Today, sesame oil is a staple in many cuisines and recognized as a functional food that supports holistic well-being.

Nutritional profile and health benefits

The impressive nutrient profile of sesame oil makes it a standout among edible oils. It contains:

A balanced blend of monounsaturated (40 percent) and polyunsaturated fats (41 percent), including omega-6 fatty acids (linoleic acid).
Natural antioxidants like sesamin, sesamolin and sesamol that can protect it from rancidity (polyunsaturated fats are prone to oxidation).
Vitamin E, another potent antioxidant, plus B vitamins, magnesium, calcium, phosphorus and zinc.
Unique bioactive compounds that have been studied for their anti-inflammatory, cholesterol-lowering and anticancer properties.
Phytosterols that can help lower LDL cholesterol and support heart health.

Sesame oil is widely regarded as a highly beneficial food when consumed in moderation, thanks to its numerous health-promoting properties: (Related: Sesame seeds and oil: A natural boost for optimal health and wellness.)

Rich in unsaturated fats and beneficial compounds, it can support a healthy heart by not only lowering LDL cholesterol and triglycerides but also increasing good HDL cholesterol.
Its potent antioxidant and anti-inflammatory effects can combat oxidative stress, potentially reducing the risk of chronic diseases.
When applied topically, sesame oil nourishes the skin and hair, offering deep hydration, antimicrobial benefits and possible anti-aging effects.
Its zinc and copper content contributes to stronger bones.
Some studies also suggest it can enhance insulin sensitivity and aid in blood sugar control.

However, because sesame oil is relatively high in omega-6 fatty acids, excessive intake without balancing it with omega-3s could promote inflammation in certain individuals. Despite this, sesame oil remains a far healthier alternative to refined vegetable oils like soybean or canola, and is a valuable addition to a balanced diet.

Why choose organic sesame oil?

Fats play a crucial role as nature’s essential lubricants, supporting overall health, but quality matters.

When choosing sesame oil, going organic is the best choice. While sesame seeds are not typically treated with pesticides, organic certification ensures it’s not exposed to synthetic chemicals like glyphosate.

Another concern with sesame seeds is potential heavy metal contamination, such as cadmium, lead and arsenic, often stemming from polluted soil, especially in industrial regions. To minimize these risks, selecting organic and lab-tested sesame oil is advisable.

For the best quality, look for cold-pressed or expeller-pressed oils for more nutrients. Trust only organic and non-GMO products to avoid pesticides and choose reputable brands that conduct rigorous heavy metal testing. Freshness and proper processing remain key, reinforcing why vigilance in dietary choices is essential.

Culinary uses of sesame oil

Sesame oil comes in two main types. Light (unroasted) sesame oil has a high smoke point (410 F or 210 C), making it ideal for sautéing, frying and baking, while toasted (dark) sesame oil, made from roasted seeds, offers a rich, nutty flavor best used as a finishing oil for dressings, marinades and dips.

Here are some popular dishes that use sesame oil as a key ingredient:

Asian dishes

Stir-fries (e.g., Chinese broccoli with garlic and sesame oil)
Korean bibimbap (drizzled with toasted sesame oil)
Japanese goma-ae (spinach with sesame dressing)
Thai larb (spicy minced meat salad)

Middle Eastern and African cuisine

Tahini (sesame paste used in hummus and dressings)
Halva (a sweet sesame-based confection)

Western uses

Salad dressings (mixed with vinegar and spices)
Marinades for grilled meats and seafood

Sesame oil is more than just a flavorful condiment – it’s a nutritional powerhouse backed by both tradition and science. With its unique antioxidant properties, heart-protective fats and anti-inflammatory benefits, it is no wonder this ancient oil remains a staple in functional and gourmet cooking alike.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

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Watch this video discussing four reasons why you should add sesame seeds to your diet.

This video is from the Groovy Bee channel on Brighteon.com.