Perilla oil, often called wild sesame oil or deulgireum in Korean, is a vegetable oil derived from the seeds of the Perilla frutescens plant. Cultivated across East Asia for centuries, this plant (a member of the mint family) plays a significant role in traditional Chinese, Japanese, and Korean cuisine and folk medicine. The oil is typically extracted by cold-pressing the seeds, resulting in a distinctively nutty and earthy flavor. While distinct from sesame oil, perilla oil shares a similar culinary usage in many Asian households for its unique aromatic qualities. The oil has recently gained global attention due to its unique fat profile.
Primary Nutritional Components
Perilla oil is considered a valuable nutritional source due to its exceptionally high concentration of polyunsaturated fatty acids. It is recognized as one of the richest plant-based sources of the omega-3 fatty acid, Alpha-Linolenic Acid (ALA). The ALA content consistently ranges between 54% and 64% of its total fat content, placing it among the highest of all edible oils, often exceeding that found in flaxseed oil.
This high ratio of omega-3 to omega-6 fatty acids is particularly favorable, as the typical Western diet tends to contain an imbalance favoring omega-6 fats. Beyond its fatty acid profile, perilla oil also contains other bioactive compounds. These include phytosterols (structurally similar to cholesterol) and tocopherols, a form of Vitamin E that acts as a natural antioxidant. Trace amounts of polyphenols, such as rosmarinic acid, apigenin, and luteolin, are also present, which contribute to the oil’s stability.
Physiological Effects on the Body
The high content of Alpha-Linolenic Acid (ALA) initiates several beneficial metabolic processes once consumed. ALA is an essential fatty acid the body cannot produce on its own, and it acts as a precursor for longer-chain omega-3 fatty acids. The body converts ALA into Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), the forms most readily used by cells. However, this conversion process is limited in efficiency, with only a small percentage of ALA ultimately becoming EPA and DHA.
The resulting increase in omega-3 levels helps modulate inflammatory pathways throughout the body. Omega-3 fatty acids interfere with the production of pro-inflammatory signaling molecules, effectively reducing systemic inflammation. Perilla oil consumption has also been linked to improvements in lipid profiles, helping manage cholesterol balance. Studies suggest it can contribute to lowering total cholesterol and triglyceride levels, while increasing the ratio of high-density lipoprotein cholesterol.
Safe Culinary Applications and Storage
The unique chemical structure of perilla oil, dominated by highly reactive polyunsaturated fats, dictates its safe and effective culinary use. Because these unsaturated bonds are easily damaged by heat, the oil has low oxidative stability and is unsuitable for high-heat cooking methods like frying or deep-frying. Applying excessive heat rapidly degrades the oil, leading to the loss of beneficial compounds and the formation of potentially harmful byproducts.
It is best used as a finishing oil or in cold applications where its flavor and nutritional integrity are preserved. Common applications include drizzling over cooked vegetables, mixing into salad dressings, or using it as a final aromatic component in soups and sauces. Proper storage is crucial to prevent the oil from becoming rancid, a process of oxidation that occurs quickly in polyunsaturated fats. Perilla oil must be kept tightly sealed in an opaque container, and refrigeration is strongly recommended to slow degradation caused by exposure to light, heat, and air.
Considerations and Side Effects
While generally safe for consumption, individuals should note a few considerations before incorporating perilla oil into their diet. Upon initial introduction, some people may experience temporary mild gastrointestinal side effects, such as bloating or diarrhea, as the digestive system adjusts.
A more significant consideration is the oil’s mild blood-thinning properties, attributed to its high omega-3 content. Due to this effect, perilla oil may interact with anticoagulant and anti-platelet medications (like warfarin), potentially enhancing their effects and increasing the risk of bleeding; consult a healthcare provider before regular use if taking such medication or scheduled for surgery. To ensure maximum potency and safety, consumers should look for high-quality, cold-pressed varieties, as this extraction method best preserves the oil’s delicate fatty acid and antioxidant composition.