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17 Incredible Health Benefits of Sesame Seeds

  • By Swati Gaikwad - Content Writer
  • •  Jan 20, 2024

Today, we're diving deep into the world of a tiny seed that packs a mighty punch in the nutrition department: the humble sesame seed.

These little gems, often sprinkled on salads or baked into bread, have been a culinary staple for centuries. But beyond their nutty flavor and satisfying crunch, sesame seeds benefits is a treasure trove that might just surprise you.

Sesame Seeds Nutrition per 100g: 

Total Fat50 g 
Saturated fat 7 g 
Carbohydrate 23 g 
Dietary fiber 12 g
Protein 18 g 
Copper2.29 mg
Calcium 1450 mg
Sodium  11 mg
Potassium 468 mg 
Iron 9.3 mg
Zinc  12.20 mg
Vitamin B6 

Benefits of Sesame Seeds:

1. The Fiber Force

Just one ounce (28 grams) of sesame seeds packs a whopping 3.5 grams of fiber. That's about 12% of the Recommended Daily Intake (RDI) for adults – impressive for such a small package! But what makes fiber so important?

Fiber acts like a magical broom in your gut, sweeping away waste and keeping things moving smoothly. The fiber in sesame seeds comes in two forms: insoluble fiber and soluble fiber. Insoluble fiber adds bulk and keeps things moving, while soluble fiber forms a gel-like substance that slows down digestion and feeds gut bacteria. This balanced blend maximizes the sesame seeds benefits of fiber, making them a true dietary gem.

2. Cholesterol Champions

The plant-based compounds, phytosterols,  found in sesame seeds compete with cholesterol for absorption in the intestine, effectively reducing its uptake into your bloodstream. Sesamin and Sesamolin are unique lignans found in sesame seeds that have been shown in studies to significantly lower LDL cholesterol and total cholesterol levels. This winning combo keeps your heart happy and reduces the risk of heart disease.

Furthermore, the soluble fiber in sesame seeds slows down cholesterol absorption and helps bind cholesterol to be excreted through waste. Sesame seeds also contain small amounts of healthy omega-3 fatty acids, which have additional cholesterol-lowering benefits.

One study found that subjects with high cholesterol who consumed sesame oil daily for four weeks experienced significant reductions in both cholesterol and triglyceride levels. 

3. Plant-Powered Protein

Ditch the meat, not the muscle! With one ounce (28 grams) of sesame seeds delivering a respectable 5 grams of protein, they rank among the top plant-based protein sources. This makes them a fantastic option for building and maintaining muscle mass, supporting satiety, and fueling your body for energy and performance.

While the quantity of protein is important, the quality matters too. Sesame seeds boast a well-balanced amino acid profile, containing all nine essential amino acids that our bodies can't produce on their own. This is rare for plant-based protein sources, making sesame seeds a complete protein power source for vegans and vegetarians.

4. Blood Pressure Bliss 

Sesame seeds are rich in magnesium that is known for its vasodilatory properties, meaning it helps relax and widen blood vessels. This improved blood flow can lead to a natural decrease in blood pressure. Also the lignan compounds Sesamin and Sesamolin contribute to improved blood flow and potentially lower blood pressure. Lower blood pressure translates to a healthier heart and reduced risk of cardiovascular issues.

5. Bone Builders

Sesame seeds boast a decent amount of calcium that helps building and maintaining strong bones. Magnesium works alongside calcium to enhance bone metabolism and absorption. Studies suggest that sesame seeds may be associated with increased bone mineral density, particularly in postmenopausal women who are vulnerable to osteoporosis. 

6. Inflammation Fighters

Sesamin, again the star player, possesses potent anti-inflammatory properties, potentially easing symptoms of arthritis, reducing pain, and promoting overall well-being. Sesame seeds are rich in antioxidants like vitamin E, which combat free radicals that contribute to cell damage and inflammation. This antioxidant activity may further reduce overall inflammation and potentially ease arthritic knee pain.

7. B-Vitamin Bonanza

While not as rich in B vitamins as some other sources, sesame seeds offer a significant and diverse boost to your daily intake. They're like tiny batteries keeping your body buzzing! Sesame seeds are a good source of several B vitamins:

  • Thiamine (B1): Essential for energy production, nervous system function, and heart health.
  • Niacin (B3): Plays a role in energy metabolism, cholesterol management, and skin health.
  • Riboflavin (B2): Important for energy production, cell growth, and vision.
  • Vitamin B6: Involved in nervous system function, mood regulation, and red blood cell production.
  • Folate (B9): Crucial for cell division, DNA synthesis, and fetal development.

8. Blood Cell Boost

The humble sesame seeds are tiny oxygen taxis keeping your cells happy with a potential to aid blood cell formation. Sesame seeds' iron and copper content contribute to red blood cell formation, ensuring proper oxygen delivery throughout your body.

9. Sugar Saviors

Several factors in sesame seeds contribute to their blood sugar-balancing potential:

  • Sesame seeds are naturally low in carbohydrates, and boast a good amount of fiber, particularly insoluble fiber. Fiber slows down the absorption of sugar in your gut, preventing blood sugar spikes after meals.
  • Sesamin and sesamolin, unique lignans found in sesame seeds, may mimic the effects of insulin, helping your cells absorb glucose more efficiently and potentially lowering blood sugar levels.
  • Magnesium plays a crucial role in glucose metabolism and insulin sensitivity. Sesame seeds are a good source of magnesium, further supporting healthy blood sugar levels.

10. Antioxidant Arsenal

Sesame seeds are packed with antioxidants that fight free radicals, protect cells from damage, and may even reduce the risk of chronic diseases like cancer. Think of them as tiny shields guarding your health!

11. Immune System Support

From battling bad cholesterol to aiding blood sugar control, sesame seeds benefits seem to pack a mighty punch when it comes to health. But did you know these tiny titans might also be secret agents working with your immune system? Sesame seeds' zinc, selenium, and vitamin E content contribute to a healthy immune system, keeping you protected from infections and illnesses. 

12. Thyroid Tamer

While the relationship between sesame seeds and thyroid health is still under investigation, these nutritional powerhouses do offer some intriguing potential. Sesame seeds are a good source of selenium, which is a star player for the production of thyroid hormones. Sesame seeds are a decent source of iron, copper, and vitamins B6 and B12, further supporting thyroid health.

13. Menopause Magic

Amidst the hot flashes and sleep disturbance through menopause, sesame seeds emerge as promising allies in the quest for hormonal balance. Phytoestrogens, plant-based compounds in sesame seeds, mimic the effects of estrogen, the female sex hormone that dips significantly during menopause. Furthermore, lignans, calcium, and magnesium help in alleviating menopausal symptoms like hot flashes and poor sleep, and bone loss.

14. Easy to Add, Big Benefits

The beauty of sesame seeds lies in their versatility. They're like tiny flavor bombs and health boosters all in one! Ready to incorporate sesame seeds into your diet? Here are some ideas:

  • Sprinkle them on salads, yogurt, or oatmeal.
  • Add them to your stir-fries or curry dishes.
  • Make your own hummus with tahini.
  • Use them as a breading for fish or chicken.
  • Bake them into cookies, muffins, or bread.

15. Oral Health Buddies

One of the most impressive sesame seeds benefits is their potential to reduce plaque buildup. Chewing on roasted sesame seeds can help dislodge plaque before it hardens into tartar, which can irritate gums and contribute to gum disease. Sesame seeds' antibacterial properties may help fight off gingivitis and reduce the risk of cavities. Sesame seed oil is a popular choice for oil pulling, an ancient practice for oral health.

16. Cancer-Fighting Ally

The antioxidant power of sesame seeds is no joke. While not a magic bullet, sesame seeds boast several compounds with potential anti-cancer properties. Here are some highlights:

  • Sesamol: This antioxidant powerhouse boasts anti-inflammatory, anti-mutagenic, and chemopreventive properties. Studies suggest it might target cancer cells at various stages, though further research is needed.
  • Lignans: These plant-based estrogen-like compounds may help reduce the risk of certain cancers, like breast, colon, and prostate.
  • Vitamin E: This antioxidant combats free radicals that damage cells and potentially contribute to cancer development. Sesame seeds are a good source of vitamin E, adding to their protective potential.

17. Hair Hero

Sesame seeds benefits for hair health are promising, both internally and externally. Here's how:

  • The richness of protein, vitamin E, B vitamins, and minerals like zinc and iron nourishes hair follicles from within, promoting healthy growth and preventing hair loss.
  • Sesame seed oil possesses potent anti-inflammatory properties. Regularly massaging your scalp with it can soothe irritation, reduce dandruff, and create a healthy environment for hair growth.
  • Applying sesame seed oil directly to your hair can act as a natural conditioner, adding shine, reducing frizz, and preventing dryness. You can even mix it with other hair-nourishing ingredients like honey or yogurt for a DIY hair mask.

A Word of Caution:

While sesame seeds are generally safe for most people, it's important to be mindful of allergies. Sesame is one of the most common food allergies, so if you have any concerns, it's best to consult with your doctor before indulging.

So, the next time you reach for a sprinkle of sesame seeds, remember that you're not just adding flavor to your dish, you're also nourishing your body with a wealth of health benefits. From keeping your heart happy to boosting your bones, these tiny super seeds are a true nutritional gem.

With a little creativity, you can easily reap sesame seeds benefits for health and add a touch of nutty goodness to your meals. So go ahead, buy now from edobo and experience the power of sesame!

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