Cold Pressed Sesame Oil (Nallennai): How to Use It Every Single Day

Cold pressed sesame oil — nallennai in Tamil, gingelly oil in English — is the backbone of South Indian cooking. Extracted from black or white sesame seeds below 40°C, it retains sesamin and sesamolin (natural antioxidants). It's used for cooking, body massage, oil pulling, hair care, and in pickles and temple rituals.

What is nallennai?

Nallennai (நல்லெண்ணெய்) literally translates to "good oil." In Tamil households, saying simply "ennai" (oil) traditionally meant sesame oil — that's how central it is to the cuisine. Cold pressed nallennai is unrefined, dark golden in colour, and carries the distinct aroma of roasted sesame.

Why cold pressed sesame oil is special

• Sesamin & sesamolin — lignans that reduce LDL cholesterol
• Vitamin E — ~1.5mg per tbsp
• Natural cooling effect — Ayurveda classifies it as seetha virya (cooling), balancing pitta
• Zinc and copper — from the seed oil fraction
• Unique flavour — no other oil can replicate the tempering aroma

The 15 daily uses

Cooking (uses 1–6)

Tempering (தாளிப்பு): Heat 1 tsp in a pan, add mustard seeds. The mustard should pop within 3 seconds. This is the signature base of sambar, rasam, and every Tamil curry.

Idli & dosa drizzle: A few drops on a hot idli with milagai podi. No other oil comes close.

In pickles (oorugai): Tamil mango, lemon, and amla pickles rely on sesame oil as preservative and flavour base. Refined oil will never give the same result.

For puliyodarai (tamarind rice): Generous use — the oil carries the tamarind-pepper flavour through the rice.

In curry podi / idli podi: Mix a teaspoon with podi and hot rice — a complete meal.

For rasam enhancement: Final tadka with sesame oil, mustard, curry leaves lifts any rasam.

Wellness (uses 7–12)

Oil pulling (kavala): 1 tbsp swished in mouth for 10–15 minutes before brushing. Ayurveda recommends this daily for oral health, gum strength, and removing toxins. Spit into tissue (not sink) when done.

Body massage (abhyanga): Warm 3–4 tbsp. Massage over the body 15 minutes before bathing. Especially beneficial in winter and for vata-dominant constitutions.

Scalp massage: Twice weekly, warm oil massaged into the scalp, left 30 minutes before a hot water rinse. Deeply conditioning.

Oil bath (enna kuliyal): The Tamil Sunday tradition. Full body + scalp oil application, left 30 minutes, then bathed off with herbal shikakai or shampoo.

Joint care: Warm sesame oil massaged into arthritic joints provides relief and is a classical Ayurvedic remedy.

Dental health: A teaspoon massaged into gums strengthens them. Also relieves canker sores.

Ritual & home (uses 13–15)

Temple lamps (deepam): The classical oil for south Indian temple and home lamps. Aroma is said to purify the space.

Seasoning new cast iron: Cold pressed sesame oil polymerises beautifully on cast iron. Best natural seasoning.

In traditional sweets: Ellu urundai (sesame laddu), sesame chikki, and many Tamil winter sweets use the oil and seeds together.

Cold pressed vs regular sesame oil

Cooking tips

• Smoke point: ~175°C — fine for all Indian cooking
• Storage: Glass bottle, cool dark place, away from stove heat
• Doesn't solidify even in winter — stays liquid down to 10°C
• Warm, don't heat for massage — never pour boiling oil on skin

Contraindications

Avoid topical sesame oil if you have a sesame allergy. People with pitta-dominant constitutions should use it in moderation during summer. Oil pulling is safe for most adults but not recommended for children under 5.

Frequently asked

Is nallennai and gingelly oil the same?

Yes. Nallennai (Tamil) and gingelly oil (English) both refer to sesame oil. Cold pressed versions are called mara chekku nallennai.

Can I cook with sesame oil daily?

Absolutely. It's the traditional daily cooking oil of Tamil Nadu, used for decades. The ICMR recommends variety — alternate with groundnut or coconut oil if you prefer.

Does oil pulling actually work?

Clinical studies show oil pulling reduces plaque and bad breath comparable to standard mouthwash. It is not a substitute for brushing and flossing.

How to warm sesame oil for massage?

Pour into a small bowl, place bowl in a larger bowl of hot water. Never microwave — uneven heating can burn skin.

Is cold pressed sesame oil good for babies?

For topical massage, yes — traditional Tamil practice uses it for baby oil baths. For eating, introduce only after 8 months and in small amounts.