We obviously love sesame seeds here at Sesame. Why? Sesame seeds are tiny nutritional powerhouses. While sesame seeds are primarily grown to produce sesame oil, they are edible and loaded with nutritional value. Packed with protein, nutrients, and healthy fats, these little kernels from the sesame plant can help with weight loss, heart health, and more. Sesame seeds aren’t just good for you; they are also delicious. With a nutty flavor and pleasing crunch, sesame seeds can be added to salads, stir-fries, meat dishes, smoothies, and even some desserts. Read on to learn more about this powerful superfood and how you can use it to improve your health. Sesame seeds are the seeds of the sesame plant (Sesamum indicum L.). People have been growing sesame seeds for thousands of years. Evidence shows that they began to be cultivated on the Indian subcontinent some 5,000 years ago. They were a popular trade item, becoming a staple of Asian cuisines and Chinese medicine. Now, they are used in supplements, medicines, and a wide range of dishes. If you’re browsing the aisles of a supermarket, you might find two types of sesame seeds: black and white. Black sesame seeds have a bitter flavor and are slightly more nutrient-dense than white ones. This is because they still have the hull (the outer shell that protects the seed). White sesame seeds have had this hull removed and have a nuttier and sweeter flavor than black seeds. Black sesame seeds are often significantly more expensive than white sesame seeds due to the perception that they have higher nutritional value. Still, the evidence supporting the difference in nutritional density is inconclusive at best. You can find sesame seeds in the spices aisle of most supermarkets, often near flax seeds, chia seeds, and other cooking aids. There’s a reason that sesame seeds have been a staple of diets and medicine for thousands of years: they’re really good for you! The numerous health benefits of sesame seeds include: Lower Cholesterol Sesame seeds have been found to help lower cholesterol levels due to their rich content of plant compounds known as lignans and phytosterols. Phytosterols are plant compounds that bear a structural resemblance to cholesterol and compete with it for absorption in the digestive tract. When we consume foods like sesame seeds that are high in phytosterols, they can effectively block the absorption of dietary cholesterol, thus reducing its entry into the bloodstream. Additionally, sesame seeds are a source of healthy fats, mainly monounsaturated and polyunsaturated fats, which can have a favorable impact on overall cholesterol levels when they replace saturated fats in the diet. Lower Blood Pressure Sesame seeds may play a role in lowering blood pressure due to their rich content of beneficial nutrients. These tiny seeds are a good source of magnesium, which is known to help relax blood vessels and improve blood flow. Lower blood pressure can reduce the risk of cardiovascular disease and other chronic conditions. A Good Source of Dietary Fiber Sesame seeds are an excellent dietary fiber source crucial in promoting good health. Just one ounce of sesame seeds provides nearly 4 grams of dietary fiber. This fiber content is beneficial for several reasons: Firstly, it aids digestion by preventing constipation and promoting regular bowel movements. Secondly, dietary fiber can help stabilize blood sugar levels by slowing down the absorption of sugars, making it a valuable component for individuals with diabetes. Additionally, a high-fiber diet, including sesame seeds, can contribute to weight management by promoting a feeling of fullness, reducing overeating, and supporting weight loss goals. Furthermore, dietary fiber has been linked to a lower risk of heart disease by helping to lower LDL (bad) cholesterol levels. Rich in Antioxidants and Anti-Inflammatory Compounds Sesame seeds are a potent source of antioxidants and anti-inflammatory compounds. These tiny seeds contain powerful antioxidants like sesamin and sesamol, which help protect cells from oxidative stress and damage caused by free radicals. This antioxidant activity may reduce the risk of chronic diseases and slow down the aging process. Lignans like sesamolin and sesamin also exhibit anti-cancer characteristics. Additionally, sesame seeds contain anti-inflammatory properties, primarily due to the presence of sesamol and other bioactive substances. These anti-inflammatory effects help alleviate inflammation, potentially reducing the risk of chronic inflammatory conditions such as heart disease and arthritis. Promotes Bone Health Sesame seeds promote bone health primarily through their rich content of essential minerals, such as calcium, magnesium, manganese, and phosphorus. Calcium, in particular, is crucial for maintaining strong and healthy bones, and just one ounce of sesame seeds provides about 10% of the recommended daily intake. Furthermore, sesame seeds contain magnesium, which aids in calcium absorption and helps maintain bone density. Phosphorus is another vital mineral for bone health, as it plays a role in forming and repairing bone tissue. A Good Source of B Vitamins Sesame seeds are a valuable source of B vitamins, including thiamin (vitamin B1), niacin (vitamin B3), riboflavin (vitamin B2), vitamin B6, and folate (vitamin B9), which play a crucial role in cell function and metabolism. They are also rich in iron and copper. Niacin aids in converting food into energy and is essential for DNA repair. Riboflavin is involved in various metabolic pathways, helping the body process fats, drugs, and steroids. Folate is crucial for cell division and the production of DNA and RNA. These B vitamins collectively support cellular processes and metabolism, ensuring that our bodies efficiently utilize the nutrients we consume. Rich Source of Plant-Based Protein Sesame seeds are a remarkable source of protein. You can find a substantial amount of high-quality protein in just a small serving, making them a valuable addition to vegetarian and vegan diets. These seeds are composed of approximately 20% protein by weight, and they provide all the essential amino acids the body needs for various functions, including muscle maintenance and repair. Incorporating sesame seeds into your meals, whether sprinkled on salads, blended into dips like tahini, or added to stir-fries, is an excellent way to boost your protein intake from plant sources and support your overall dietary protein needs. Promotes Immune System Support and Blood Cell Formation Sesame seeds offer valuable immune system support and promote optimal cell function through their rich content of essential nutrients. They contain iron, which is vital for producing red blood cells, helping transport oxygen throughout the body, and supporting overall immune function. Also, sesame seeds provide copper, which is essential for developing and maintaining a robust immune system. Vitamin B6 in sesame seeds plays a role in antibody production, aiding the body's defense against infections. Furthermore, these seeds contain zinc, a mineral crucial for immune cell development and function. Who knew so much good could be packed into such a tiny package? When consumed in moderation, Sesame seeds should be a superfood staple in your diet. Throw them in a smoothie, as a garnish on bread, or in a wide range of dishes to experience the nutritional benefits of sesame seeds yourself. Sources:Sesame Seed Basic Facts
Health Benefits of Sesame Seeds
FAQs
Health Benefits of Sesame Seeds? ›
Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds. Regularly eating substantial portions of these seeds — not just an occasional sprinkling on a burger bun — may aid blood sugar control, combat arthritis pain, and lower cholesterol.
What happens if we eat sesame seeds daily? ›Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds. Regularly eating substantial portions of these seeds — not just an occasional sprinkling on a burger bun — may aid blood sugar control, combat arthritis pain, and lower cholesterol.
Are sesame seeds a superfood? ›"Like other seeds, sesame seeds are a good source of fiber and health fats. Sesame seeds are high in magnesium, vitamin E, iron and a good source of calcium," Liz Weinandy, MPH, RDN, lead dietitian at the Ohio State University Wexner Medical Center, told "Good Morning America."
Which sesame seeds are better black or white? ›Key Nutrients
Generally, black sesame seeds edge out white sesame seeds in this regard. One serving or tablespoon of black sesame seeds contains more calcium, potassium, copper, iron and manganese than a corresponding amount of white sesame seeds. The disparity is particularly vast with calcium.
The sesamol in sesame seeds has the following properties: Antioxidant. Anti-mutagenic (stops the mutation of cells) Anti-hepatotoxic (prevents liver damage)
What are the disadvantages of sesame seeds for health? ›Excessive consumption of sesame seeds can drop blood pressure to dangerously low levels. Fibre from sesame seeds can form a layer over the appendix, causing bloating and pain.
Who should not take sesame seeds? ›A gastric obstruction called benign anastomotic stricture: Sesame seeds contain a lot of fiber. This might increase the risk of bowel obstruction in people with this condition. Surgery: Sesame might affect blood sugar levels, making blood sugar control difficult during and after surgery.
What is the healthiest way to eat sesame seeds? ›The nutrients in sesame seeds are better absorbed if they are pulverized, but eating them whole is by no means unhealthy.
Do sesame seeds reduce belly fat? ›Sesame seeds contain various compounds that can support your metabolism. A faster metabolism means your body burns calories more efficiently, which can help reduce fat storage, including in the abdominal area.
Are sesame seeds anti-inflammatory? ›Additionally, sesame seeds contain anti-inflammatory properties, primarily due to the presence of sesamol and other bioactive substances. These anti-inflammatory effects help alleviate inflammation, potentially reducing the risk of chronic inflammatory conditions such as heart disease and arthritis.
Can we eat sesame seeds at night? ›
Yes, you can eat sesame seeds at night. Sesame seeds are a nutritious food containing healthy fats, protein, fiber, vitamins, and minerals. They can be a good addition to your diet as a snack or added to meals.
How to eat sesame seeds for weight loss? ›Sprinkle on Salads: Add toasted sesame seeds as a topping on salads to enhance flavour and nutritional value. 2. Blend into Smoothies: Include a spoonful of sesame seeds in smoothies to increase protein and nutrient content.
Which sesame seeds are good for hair? ›Black sesame seeds might be a secret weapon for your hair growth journey! Because it packed with vitamins, minerals, and essential fatty acids, these tiny seeds offer scalp nourishment and potentially promote stronger, healthier hair.
Do sesame seeds have collagen? ›The seeds and the oil of sesame are packed with zinc which is a mineral that produces collagen and hence removes skin damages and irregularities. Moreover, sesame also consists of antioxidants which detoxify your skin. One amongst the prominent benefits of sesame seeds is that they are superb for glowing skin.
Why do I crave sesame seeds? ›The brain contains a chemical called serotonin which generally induces happy, feel-good emotions. Serotonin is manufactured in the brain from an amino acid called tryptophan which itself is found in foods such as meat, tofu, almonds, peanuts, pumpkin seeds, sesame seed and tahini (sesame seed paste).
What is the best drink to repair your liver? ›- Coffee. Coffee lovers will be glad to know that coffee is perhaps one of the best drinks you can have to promote liver health, even if you already have liver problems. ...
- Tea. ...
- Beetroot juice. ...
- Blueberries and cranberries. ...
- Artichokes. ...
- Nuts and seeds. ...
- Grapefruit. ...
- Brussels sprouts and broccoli sprouts.
Sesame seeds Seeds - 1-2 tablespoon once a day. Sesame seeds Capsule - 1-2 capsules twice a day. Sesame seeds Oil - 2-3 teaspoons once or twice a day. Sesame seeds Powder - ¼-½ teaspoon once or twice day.
What is the best time to eat sesame seeds? ›To make the most of these seeds, consider sprinkling them on salads, yogurt, or incorporating them into smoothies. The best time to eat sesame seeds may vary based on personal preference, but many opt to include them in breakfast or as a healthy snack during the day.
How long do sesame seeds stay in your stomach? ›Seeds that are high in fat (like sesame and sunflower as well as pumpkin seeds) take around 2 hours to digest. Nuts (raw peanuts, almonds, cashew nuts, walnuts, etc.) require around 2.5 to 3 hours to digest.