Sesame seeds, grown throughout the world, are one of the smallest seeds and one of the oldest known foods. Packed with protein, fiber, vitamins, minerals and monounsaturated fats, the diminutive sesame seed provides much nutritional value in a tiny package. Sesame seed oil is delicious and offers a variety of heart-healthy benefits.
Estrogenic Effects
Sesame seed oil may help prevent heart attacks in post-menopausal women, according to a study published in the May 2006 issue of the "Journal of Nutrition." Human clinical trials show that sesame seeds contain a type of soluble fiber called lignin that provides estrogen-like effects that lower cholesterol levels. Lignins comprise up to 1.5 percent of sesame seed oil by weight. In the study, participants ate 50 g of sesame seed powder per day for five weeks. Results showed significant decreases in total cholesterol, low density lipoprotein, or LDL, the bad form of cholesterol, and oxidized LDL. Levels of estrogen are likely to also increase with the use of sesame seed oil.
Few Benefits
Canadian researchers found that sesame seed oil offers little antioxidant and cholesterol-lowering benefits for postmenopausal women. In their study, published in the November 2009 issue of the journal "Molecular Nutrition and Food Research," postmenopausal participants ate 25 g of whole unground sesame seeds per day for four weeks. Results showed an increase in heart-healthy omega-6 essential fatty acids and vitamin E levels, but the amount consumed was insufficient to alter cholesterol levels or prevent oxidative stress.
Antioxidant
Lignins in sesame seed oil contribute significant antioxidant effects, according to a study published in the 2007 issue of the journal "Critical Reviews in Food Science and Nutrition." Antioxidants help prevent oxidative damage to your blood vessels that can lead to atherosclerosis. Sesame seed oil is also high in vitamin E, which together with lignins offers an anti-aging effect. Sesame lignins also lower your cholesterol levels by preventing cholesterol absorption from foods and are particularly effective in combination with vitamin E. Additionally, sesame seed oil decreases your blood pressure and boosts your immune system.
Multiple Effects
Sesame seed oil promotes weight loss, improves your body mass index -- your height-to-weight ratio -- and improves fat distribution, according to naturopath Tori Hudson, author of the book "Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness." Use sesame oil in your diet to prevent oxidation of lipids and lower blood pressure; it is more effective in this regard than sunflower seed or nut oils. Also, your fasting blood sugar and hemoglobin A1c levels -- a measure of your blood sugar over several weeks preceding the test -- are likely to improve with sesame oil.
References
- "Journal of Nutrition"; Sesame Ingestion Affects Sex Hormones, Antioxidant Status, and Blood Lipids in Postmenopausal Women"; W. Wen-Huey, et al; May 2006
- "Critical Reviews in Food Science and Nutrition"; Nutraceutical Functions of Sesame: a Review; M. Namiki, et al; 2007
- "Molecular Nutrition and Food Research"; Fatty Acids and Lignans in Unground Whole Flaxseed and Sesame Seed Are Bioavailable but Have Minimal Antioxidant and Lipid-Lowering Effects in Postmenopausal Women; K. Coulman, et al; November 2009
- "Women's Encyclopedia of Natural Medicine: Alternative Therapies and ... "; Tori Hudson; 2007
- "The Condensed Encyclopedia of Healing Foods"; Michael T. Murray; 2006
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