Sesame oil: Ancient superfood boosts modern health and cuisine

Indian sesame, a perennial plant resistant to drought and poor soil conditions, is one of the oldest crops cultivated by humans—it was planted in the Indus Valley 5,000 years ago.

It is likely that the civilizations there also began pressing oil from sesame seeds, making it one of the first vegetable fats obtained by humans. The product quickly spread throughout Asia—as early as around 2500 BC, it gained considerable popularity in Mesopotamia. Archaeologists discovered a clay tablet from the Sumerian period with a recipe for a soup-like dish that included sesame oil as one of its ingredients.

Today, sesame oil remains an important element in Indian, Chinese, Japanese, and Middle Eastern cuisine. Two types of this product are available on the market (including in American stores). Traditional sesame oil has a light yellow-brown flavour. Darker and more intense in taste is the oil made from roasted sesame seeds. The first is suitable for frying, while the second should be consumed only cold. Both have high nutritional and cosmetic values—sesame oil excellently nourishes the skin, cleanses it, and regulates the function of sebaceous glands. It's no wonder that it is eagerly used for massages and baths.

Sesame oil is primarily a rich source of unsaturated fatty acids, especially linoleic acid, which restores the balance between "good" and "bad" cholesterol, reduces the risk of heart disease, boosts the body's immunity, and inhibits the development of cancer cells (helping to prevent breast, colon, lung, and liver cancer).

The product also provides a lot of oleic acid, which helps lower blood pressure (similar to sesamin—a compound present in oil from the lignan group) and "bad" LDL cholesterol levels, and has a beneficial effect on the circulatory system. It positively affects the skin by accelerating its regeneration and rebuilding the lipid barrier.

The phytosterols contained in sesame oil can help alleviate allergy-related issues, have anti-inflammatory effects, and positively influence the circulatory system. Another important component, vitamin K, plays a crucial role in the blood clotting process, supports the cardiovascular system (preventing vessel ruptures and calcifications), and helps maintain calcium balance. It also has antibacterial, antifungal, analgesic, and anti-inflammatory properties.

Sesame oil also provides many valuable minerals, especially calcium, iron, magnesium, phosphorus, potassium, and zinc.

Sesame oil has a pleasant, lightly nutty flavour, making it great for cooking. How to use it? As mentioned, traditional light oil has a high smoke point, making it suitable for thermal processing, including deep frying. Dark sesame oil from roasted seeds should only be used cold.

It is an excellent addition to cream soups (e.g., tomato, cauliflower, broccoli, carrot, or pumpkin). It also works well in dishes like mushroom soup, which is popular among Americans, but should be used sparingly to avoid overpowering the dish's flavour.

Sesame oil is great for enriching salads, dressings, and sauces. The Japanese mix it with vinegar and soy sauce to create a delicious dip. They also drizzle it over ramen, a savoury broth with noodles and various toppings.

The product enhances the flavour of rice and pasta dishes and is an essential addition to various curry variants. A delicious sauce for grilled treats can be made by blending sesame oil with sautéed buttered pineapple, honey, soy sauce, and tomato paste.

The oil is perfect for making homemade hummus. Simply blend chickpeas (drained from one tin) with lemon juice (a teaspoon), a garlic clove, tahini sesame paste (5 tablespoons), and sesame oil (a tablespoon), and finally season with salt, pepper, and a teaspoon of ground cumin.

Sesame oil is also suitable for desserts—it can be added to ice cream, fruit smoothies, or pudding. It also pairs well with breakfast porridge.