Of all the oils in the ancient Indian pharmacopoeia, cold pressed sesame oil — called til tel in Hindi or gingelly oil in South India — holds the most revered position. Ayurveda considers sesame oil the "king of oils," prescribing it for massage, cooking, oral health (oil pulling), and dozens of therapeutic applications. The ancient text Charaka Samhita devotes entire chapters to its virtues.
Today, modern nutrition science is confirming what Ayurvedic practitioners have known for millennia: wood pressed sesame oil is extraordinarily rich in bioactive compounds — sesamol, sesamin, sesamolin — that function as powerful antioxidants and provide benefits ranging from bone health to blood pressure management. And at Makar Sankranti, there is no sweeter demonstration of sesame's magic than a perfectly made Til ki Chikki.
What Makes Sesame Oil Special Among All Cooking Oils?
Sesame oil has a unique biochemical advantage over all other cooking oils: it contains natural preservative compounds called lignans — specifically sesamin and sesamolin — that not only protect the oil itself from oxidation but also function as antioxidants inside your body. This is why sesame oil has an unusually long shelf life among unrefined oils and why it has been used for thousands of years without refrigeration.
The extraction method matters enormously. Kachhi ghani sesame oil is cold pressed below 45°C, preserving:
- Sesamol — a phenolic antioxidant with anti-inflammatory and hepatoprotective properties
- Sesamin — a lignan that lowers LDL cholesterol and supports liver function
- Sesamolin — precursor to sesamol, adding antioxidant depth
- Vitamin E complex (multiple tocopherols)
- Phytosterols for cholesterol management
- Copper, zinc, calcium, magnesium — minerals critical for bone health
Refined sesame oil destroys the sesamol content by up to 80% and eliminates most lignans. You're left with a bland, nutritionally depleted fat. At TR Organic Seeds Natural, our organic sesame oil is extracted from select white sesame seeds in small cold-pressed batches, ensuring the full lignan and antioxidant content reaches you intact.
Nutritional Profile of Cold Pressed Sesame Oil
| Nutrient | Per 100ml | Health Role |
|---|---|---|
| Monounsaturated Fat (Oleic) | 39-42g | Heart health, anti-inflammatory |
| Polyunsaturated Fat (Linoleic) | 41-44g | Brain, skin, cellular health |
| Saturated Fat | 14-15g | Moderate, balanced |
| Vitamin E | 14.4mg | 96% DV — antioxidant powerhouse |
| Sesamin (Lignan) | 0.5-1.0g | Anti-inflammatory, liver support |
| Sesamol | 0.1-0.3g | Antioxidant, neuroprotective |
| Phytosterols | 865mg | Highest of all common oils |
| Calcium | Trace | Bone density support |
The phytosterol content of sesame oil — at 865mg per 100ml — is the highest of any common cooking oil. Phytosterols directly compete with cholesterol for intestinal absorption, effectively lowering LDL cholesterol levels. This is one reason why populations with high sesame oil consumption consistently show favorable lipid profiles.
Health Benefits of Cold Pressed Sesame Oil
Bone Density
Sesame seeds and their oil are rich in calcium, zinc, and copper — a trifecta for bone formation and density, particularly important for women post-menopause.
Blood Pressure
Clinical studies show sesamin significantly reduces systolic and diastolic blood pressure in hypertensive patients, comparable to some medications.
Skin Radiance
Rich in linoleic acid that maintains skin barrier function. Traditional use in Ayurvedic massage (abhyanga) supports skin suppleness and UV protection.
Neuroprotection
Sesamol crosses the blood-brain barrier, reducing oxidative stress in neural tissue. Research supports potential in Alzheimer's and Parkinson's prevention.
Liver Protection
Sesamin is hepatoprotective — it reduces liver inflammation and supports detoxification pathways, making sesame oil uniquely beneficial for liver health.
Hormonal Balance
Phytoestrogens in sesame oil may support hormonal balance in women, particularly during perimenopause and menopause transitions.
Sesame Oil for Oral Health: The Ancient Science of Oil Pulling
Ayurveda prescribed gandusha (oil pulling) — swishing oil in the mouth for 15-20 minutes — thousands of years before modern dentistry. Sesame oil was always the oil of choice. Modern research has validated this practice: a 2009 study in the Journal of Indian Society of Pedodontics and Preventive Dentistry found oil pulling with sesame oil was as effective as chlorhexidine mouthwash in reducing Streptococcus mutans (cavity-causing bacteria) and improving gingival health.
The mechanism involves the oil's antimicrobial fatty acids creating a soap-like film that traps bacteria, and sesame's specific lignans providing additional antibacterial activity. Use 1 tablespoon of pure cold pressed sesame oil in the morning on an empty stomach, swish for 15-20 minutes, spit (not swallow), then rinse with warm water.
🍬 Til ki Chikki (Sesame Brittle)
The beloved winter sweet of Maharashtra and Gujarat — a perfect union of roasted sesame seeds and pure jaggery. Made at Makar Sankranti as an offering of warmth, sweetness, and health. The sesame oil used for greasing adds a subtle authentic nutty note.
Ingredients
- 1 cup white sesame seeds (safed til), cleaned
- 3/4 cup grated jaggery (gur) — use good quality dark jaggery
- 2 tablespoons water
- 1/4 tsp cardamom powder (elaichi)
- 1 pinch black pepper powder
- 1 tsp cold pressed sesame oil (for greasing tray and rolling pin)
- Optional: 2 tbsp roasted peanuts, roughly crushed
Step-by-Step Instructions
- Clean the sesame seeds carefully, removing any debris or dark seeds. Place them in a heavy-bottomed pan (kadhai) over low heat. Dry roast, stirring constantly, for 5-7 minutes until they turn light golden and begin to crackle and pop. Watch carefully — sesame burns quickly. Once done, spread on a plate to cool. The nutty aroma at this stage is extraordinary.
- Prepare your work surface: grease a clean marble slab, baking sheet, or plate generously with cold pressed sesame oil. Also grease a rolling pin or flat-bottomed vessel for pressing. Have everything ready before you start the jaggery — you will need to work fast once it's ready.
- In a heavy-bottomed saucepan, combine grated jaggery and 2 tablespoons water. Heat on medium flame, stirring until jaggery dissolves completely. Once dissolved, stop stirring and let it boil undisturbed.
- To test for the hard crack stage (essential for chikki): drop a small amount of the boiling syrup into a bowl of cold water. If it forms a hard, brittle thread that snaps cleanly, the syrup is ready — this is the hard crack stage at approximately 150-155°C. If it's still soft or sticky, continue boiling for another minute and test again. This temperature test is critical for chikki that snaps rather than sticks.
- Working quickly once the syrup is ready, add roasted sesame seeds (and peanuts if using), cardamom powder, and black pepper. Stir vigorously for 30-45 seconds to coat all seeds evenly with jaggery.
- Immediately pour the mixture onto the greased surface. Work fast — it begins setting within seconds. Using the greased rolling pin or vessel, press and roll the mixture into an even layer about 4-5mm thick. Thinner chikki is crunchier; thicker is chewier.
- While still warm (not fully set), use a sharp knife greased with sesame oil to score the chikki into rectangles or diamond shapes. Cut firmly — you're scoring, not cutting through entirely yet. The cuts will become full breaks once cooled.
- Allow to cool completely at room temperature for 20-30 minutes. Once fully cooled and hard, break along the scored lines. The chikki should snap cleanly with a satisfying crack. Store in an airtight container with parchment paper between layers — it keeps for 2-3 weeks at room temperature.
Pro Tips for Perfect Chikki
• Always use a candy thermometer if available — 150°C is the exact target temperature
• Work in a cool, dry kitchen — humidity makes chikki sticky
• If chikki doesn't set properly, you can reheat and add a little more jaggery
• The sesame oil used for greasing adds an authentic flavor — don't substitute with tasteless oils
• For best results, use fresh, plump white sesame seeds from the current season's harvest
Sesame Oil in Indian Regional Cuisines
While the rest of India uses sesame oil primarily for traditional sweets and religious rituals, South India — particularly Tamil Nadu, Andhra Pradesh, and Karnataka — uses cold pressed sesame oil (gingelly oil) as their primary cooking medium. South Indian cuisine cooked in sesame oil has a distinctive richness and nuttiness that defines regional classics like:
Ellu Sadam (Sesame Rice)
A fragrant South Indian preparation where roasted sesame seeds are ground with coconut and spices, then tossed with rice in sesame oil. A complete meal, rich in protein, calcium, and healthy fats.
Til Wale Aloo (North Indian Sesame Potatoes)
Baby potatoes roasted in sesame oil and tossed with sesame seeds, chilli, and lemon — a simple preparation that allows the oil's natural nuttiness to shine.
Sesame Oil Tadka for Dal
Replacing your regular cooking oil with cold pressed sesame oil in a dal tadka creates a completely different, deeply aromatic dish. The lignans and antioxidants from the oil also enhance the nutritional value of the protein-rich lentils.
Cold Pressed Sesame Oil for Skin and Hair
Beyond cooking, pure sesame oil is one of the most effective natural beauty oils available. Its molecular size allows it to penetrate skin deeply without clogging pores, and its natural SPF of approximately 4 provides mild UV protection for daily use.
Abhyanga (Ayurvedic Oil Massage)
Daily self-massage with warm sesame oil before bathing is a cornerstone of Ayurvedic wellness. Research published in the Journal of Alternative and Complementary Medicine shows that sesame oil massage reduces anxiety, improves sleep quality, and enhances skin texture through mechanisms that include linoleic acid-mediated skin barrier restoration and sesamin's anti-inflammatory action in subcutaneous tissue.
Sesame Oil for Hair
The zinc, copper, and vitamin E in cold pressed sesame oil support melanin production — the pigment that gives hair its color. Regular scalp massage with sesame oil has a long traditional association with premature graying prevention. It also conditions the scalp, reduces dandruff, and promotes stronger hair growth.
Frequently Asked Questions
What is the difference between white and black sesame oil?
White sesame oil (from white/hulled sesame seeds) is lighter in flavor and color, suitable for cooking and skincare. Black sesame oil (from unhulled black sesame seeds) has a more intense, nutty flavor and higher antioxidant content. Both cold pressed versions are nutritionally excellent; the choice depends on use — white for delicate cooking, black for robust flavor and maximum antioxidants.
Is cold pressed sesame oil the same as toasted sesame oil?
No. Cold pressed sesame oil is extracted from raw sesame seeds at low temperature, yielding a light golden oil good for cooking and massage. Toasted sesame oil is made from roasted seeds, producing a dark, intensely flavored oil used as a finishing condiment — not for high-heat cooking. For health benefits, cold pressed is superior as it retains more of the fragile lignans and antioxidants.
Can I use sesame oil for deep frying?
Cold pressed sesame oil has a moderate smoke point (~177°C), so it's best for medium-heat cooking, sautéing, and tadkas. For deep frying (which requires 180-190°C), cold pressed groundnut or coconut oil is more suitable. Toasted sesame oil should never be used for frying as its smoke point is even lower.
How much sesame oil should I use daily for health benefits?
Research studies have used 35-40ml daily (about 2-3 tablespoons) as the therapeutic dose for blood pressure and cholesterol benefits. For regular cooking, using sesame oil as part of your daily cooking — replacing 50-70% of your regular cooking oil — provides meaningful health benefits over time. Ayurveda recommends daily abhyanga massage additionally for systemic benefits.
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Kachhi ghani extracted from organic white sesame seeds. Rich in lignans, sesamol, and natural Vitamin E. FSSAI certified, no hexane, no additives.
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