Sesamin is a naturally occurring compound categorized as a lignan, which is a type of polyphenol. It is notably present in sesame seeds and the oil derived from them. This compound has been recognized for its various properties and has gained attention for its potential contributions to human health. Sesamin has been studied for its effects on fat metabolism and its antioxidant capabilities.
Where Sesamin is Found
Sesamin is primarily found in sesame seeds (Sesamum indicum L.) and sesame oil, which are widely available dietary sources. The total content of sesamin and sesamolin, another major lignan in sesame, can exceed 1.4% of the seed’s mass. These lignans are oil-soluble and are concentrated in the oil fraction of sesame seeds.
While sesame is the most common source, sesamin can also be isolated from the bark of Fagara plants. However, for most consumers, sesame seeds and their products offer the most accessible way to obtain this compound. The concentration of sesamin can vary in sesame products, with virgin and roasted sesame oils generally containing more than refined sesame oils due to processing.
How Sesamin Influences the Body
Sesamin interacts with the body through several general mechanisms. One notable property is its antioxidant activity, where it helps neutralize harmful free radicals that can damage cells. This protective action contributes to overall cellular health.
The compound also influences how the body processes fats. It has been associated with effects on hepatic fatty acid metabolism, playing a role in how the liver handles fats. This includes its reported ability to influence fat oxidation and lipogenesis, which is the conversion of sugars into fatty acids. Furthermore, sesamin exhibits anti-inflammatory properties, modulating inflammatory responses throughout the body.
Health Benefits of Sesamin
Sesamin offers a range of potential health benefits. Its contributions to cardiovascular health are notable, particularly its role in cholesterol metabolism. Sesamin has been shown to reduce plasma cholesterol levels in humans.
Beyond cholesterol, sesamin supports liver function, contributing to detoxification processes. It can boost the activity of certain liver enzymes that aid in breaking down fatty acids and generating ketones, which provide energy for the brain. The compound also provides antioxidant protection, actively shielding cells from damage caused by oxidative stress.
Sesamin’s anti-inflammatory effects extend to potentially reducing inflammation throughout the body. Research has explored its specific actions in conditions like osteoarthritis, where it may help alleviate joint pain and reduce swelling. Additionally, there is interest in its potential role in supporting exercise recovery.
Incorporating Sesamin into Your Diet
Increasing your intake of sesamin can be achieved through simple dietary adjustments. Sesame seeds themselves can be sprinkled over salads, added to baked goods, or incorporated into stir-fries for a nutty flavor and a boost of lignans. Sesame oil is another excellent source and can be used in dressings or for cooking, though it’s important to consider its distinct flavor profile.
For those seeking more concentrated amounts, sesamin is available as a dietary supplement, often in the form of sesame seed extract. These supplements can offer a higher concentration of sesamin than whole seeds or oil. However, before beginning any new supplement regimen, it is always advisable to consult with a healthcare professional to ensure it aligns with individual health needs and existing conditions.