There is often a lot of skepticism about which oil is better and why particularly as we are now in an era burgeoning with options and products.
The three traditional Indian oils used over so many years and that too very effectively are mustard, sesame, coconut oil. The advantages of these oils are elaborated herewith, and you can very quickly pick and choose which one you would like to use sesame oil.
Health and Nutrition Benefits of Sesame Seeds
Sesame seeds are oil-rich, tiny seeds that grow in pods on the Sesamum indicum plant. Unhulled seeds have the edible outer husk intact, while hulled seeds come without the husk. The hull gives the seeds a golden-brown color.
Hulled seeds have an off-white hue but turn brown when roasted. Sesame seeds have many possible health benefits and have been used in folk medicine for hundreds of years. They can protect against diabetes, heart disease, and arthritis.
However, you may need to eat considerable amounts — a small handful per day — to gain health benefits. Sesame seeds are an outstanding protein source, healthy fats, minerals, B vitamins, antioxidants, fiber, and other beneficial plant compounds.
Regularly consuming substantial portions of these seeds — not just an occasional sprinkling on a burger bun — can combat arthritis pain, aid blood sugar control, and lower cholesterol. To optimize your nutrient intake, you can consume sesame seeds roasted, soaked, or sprouted.
[Read: Effective Benefits of Sesame Oil]
What to know about coconut oil
Coconut oil has grown in acceptance in recent years, amid claims that it can do everything from slowing Alzheimer’s disease progression to supporting weight loss. Most manufacturers have begun to use coconut oil in packaged products, and many individuals use it for cooking.
Many products, such as sweets, fried foods, coffee, shampoos, smoothies, contain coconut oil. In July 2016, a research survey in the U.S showed that 72% of individuals believed that coconut oil was healthy, but only 37% of researchers agreed.
Coconut oil contains over 80% saturated fat. Some researchers have associated saturated fats with cardiovascular and other diseases.
The 2015–2020 Dietary Guidelines for Americans recommend restricting consumption of saturated fats to less than ten percent of a day’s calories . This means that anyone following a 2000-calorie per day diet should consume no more than 20 grams (g) of saturated fat every day.
Coconut oil can add variety and flavor to the diet, but studies seem unlikely to prove that it is a superfood.
Remember that, while shifting from one oil to another may benefit your health, adding more of any oil to the diet may not help you shed weight or improve your overall health.
You should always consume fats and oils in moderation, as part of a varied diet. You should also ensure that your activity levels are high enough to burn off the calories you consume.
Benefits of Mustard Oil
Mustard oil, which is produced from the mustard plant’s seeds, is a popular ingredient in Indian dishes.
Reputed for its pungent aroma, strong flavor, and high smoke point, it’s often used for stir-frying and sautéing vegetables in many parts of the globe, including Bangladesh, India, and Pakistan.
Although pure mustard oil is prohibited for use as a vegetable oil in countries like Canada, United States, and Europe, it’s often applied topically and used as a massage oil, skin serum, and hair treatment.
Mustard essential oil, a kind of essential oil produced from mustard seeds using a steam distillation process, is also approved and available for use as a flavoring agent.
How to use it
Pure mustard oil is not allowed for use as a vegetable oil in most countries worldwide, including Canada, the United States, and Europe. This is because it has a compound called erucic acid, which is a fatty acid that can have severe adverse effects on heart health.
On the other hand, the mustard essential oil is extracted from mustard seeds through a steam distillation process. The FDA (Food and Drug Administration) has considered it generally safe (GRAS) as a flavoring agent.
Although the two are considered different oil types, they are both extracted from mustard seeds and share many similar beneficial compounds.
Both may also be diluted with a carrier oil, applied topically, and used as a massage oil or mixed into scalp treatments or homemade skin serums.
Make sure to perform a patch test by applying a little amount to your skin and wait at least twenty-four hours to check for any irritation or redness. There’s presently no prescribed dosage for mustard oil, and studies on the effects of its topical application among humans are limited.
Therefore, for topical use, it’s best to begin with a small amount of around 14 mL (one tablespoon ) and increase slowly to assess your tolerance.
Pure mustard oil is prepared by pressing the mustard plant’s seeds. Due to pure mustard oil’s harmful compounds like erucic acid, essential mustard oil is regarded as a better choice as a flavoring agent.
Mustard essential oil and pure mustard oil may help reduce pain and inflammation, block microbial growth, slow cancer cell growth, and enhance skin and hair health. Both can also be diluted with a carrier oil and applied topically in face masks, massage oils, and hair treatments.
Now that you have excellent inside information on the Sesame, Coconut, And Mustard Oils, use them safely, and see the transformation naturally!