Health Benefits of Sesame Seeds

Once you experience the health benefits of sesame seeds, you will never be the same again. 

For the past 3,000 years, sesame seeds have been widely used in various cuisines. They are known for how small yet oil-rich they are inside the pods. 

Despite their tiny sizes, sesame seeds have a nutty and sweet taste that can intensify the quality of your dishes. In fact, toasting them can enrich their flavor, too. 

Sesame seeds are usually produced in Africa, Asia, and South America. You can use them for stir-fries, salads, cereal, oatmeal, dips, sauces, and more. 

Don’t let their small shape fool you, because sesame seeds are some of the healthiest seeds for you! 

Nutrition Facts

Thanks to the essential nutrients of sesame seeds, you can trust that they have many health benefits to offer. Each of these nutrients plays an important role in your lifestyle. 

In 100 grams of sesame seeds, these are the nutrients that you can get:

Nutrient	Amount
Water	3.75 grams
Energy	631 kcal
Protein	20.4 grams
Carbohydrates	11.7 grams
Fiber	11.6 grams
Calcium	60 milligrams
Potassium	370 milligrams
Magnesium	345 milligrams
Iron	6.36 grams
Phosphorus	667 milligrams
Sodium	47 milligrams
Selenium	34.4 milligrams
Niacin	5.8 milligrams
Folate	115 micrograms
Choline	25.6 milligrams
Carotene	40 micrograms
Vitamin E	1.68 milligrams

Calories

For every one cup of sesame seeds, you will get about 824 calories. Most of these calories are made of fats, carbohydrates, and protein. The fat can lower cholesterol levels to protect you from heart problems. 

Carbohydrates

There are 33.8 grams of carbohydrates in a cup of sesame seeds. Since they’re low in carbohydrates yet high in fats, they make good ingredients for keto meals. 

Fiber

Sesame seeds are high in fiber because, with three tablespoons, you can get about 3.5 grams of fiber already. Adding it to your meals can help you meet your daily fiber needs. 

Your lifestyle and diet will surely be better with these nutrients from sesame seeds! 

Vitamins and Minerals

No matter how small sesame seeds are, they still have room for vitamins and minerals. Aside from the nutrients, what other health supplements can sesame seeds give you?

• Sodium
• Magnesium
• Iron
• Selenium
• Niacin
• Carotene
• Fiber
• Phosphorus
• Calcium
• Potassium
• Choline
• Carbohydrates
• Protein
• Vitamin E
• Folate

Indeed, you will be in your best health with the help of sesame seeds! 

Plant Compounds

The healthy goodness of sesame seeds will not be complete without plant compounds. There are several compounds you can find in sesame seeds: lignans, tocopherols, phytosterols, phytates, and phenolics. 

• Lignans: Food rich in lignans can help prevent cancer, improve heart health, and reduce free radicals. They also help clean your gut and promote good bacteria. 
• Tocopherols: These compounds are a type of Vitamin E that has benefits for your skin, brain, heart, and eyes. Tocopherols also have antioxidant properties and even healing potential.
• Phytosterols: Seeds, like sesame seeds, are known to be rich in phytosterols. These compounds can help manage cholesterol levels and prevent different types of cancer.
• Phytates: Although it is called an “antinutrient,” phytates can actually reduce your risk of getting cancer, metal toxicity, and kidney stones. They also act as antioxidants to fight free radicals.
• Phenolics: Sesame seeds are some of the plant-based foods with phenolics. They have antioxidant potential to fight free radicals and inflammation. 

Isn’t life so much sweeter and brighter with the compounds from sesame seeds?

Health Benefits of Sesame Seeds

Here are the reasons why you should add sesame seeds to your diet:

Supports thyroid health

Taking care of the thyroid is important because it regulates your body’s metabolic rate. It also helps with your heart, muscles, and brain for your overall health.

According to Healthline, sesame seeds are rich in selenium, which is important in maintaining thyroid hormones. Sesame seeds also have copper, zinc, and iron for your thyroid. 

Aids in digestion

Since sesame seeds are rich in fiber, you can count on them to improve your digestion. In fact, these seeds can also relieve certain digestive problems that you might have. 

The Journal of Food Science and Technology shared that the fiber from sesame seeds can help with bowel movements, metabolism, and indigestion. 

Balances hormones during menopause

Menopause comes with several symptoms, and one of them is hormonal imbalance. An imbalance in hormones can cause weight change, fatigue, constipation, and even diarrhea.

An article by Nourished by Nutrition mentioned that the zinc from sunflower seeds can help your body produce progesterone. The lignans can also block the excessive production of estrogen. 

Prevents cancer

Cancer is a serious health condition that can have life-altering effects. There are different types of cancer, but you can avoid these with the help of sesame seeds. 

As suggested by WebMD, sesame seeds have powerful anti-inflammatory, antioxidant, and anti-hepatotoxic properties to prevent cancer and aid in therapy. 

Nourishes the skin

With the antioxidants you can get from sesame seeds, you can make sure that you’re keeping your skin nourished. These can help improve, protect, and maintain how healthy your skin is. 

A study in Pharmacognosy Research found that sesame seed oil can help heal your skin from damage, pigmentation, and wrinkles. The seeds can also detoxify your skin to keep it glowing and radiant. 

Promotes respiratory health

Your respiratory system is important for different body functions. It allows you to talk, smell, and breathe properly. There are many respiratory problems, but you can avoid these with sesame seeds. 

Journal of the Academy of Nutrition and Dietetics shared that sesame seeds can reduce your risk of getting asthma and other disorders. You will also be protected from pulmonary disorders and airway spasms.

Strengthens bones

Make the most of your day by doing your daily activities with strong bones. Sesame seeds, which have a positive effect on bone health, should be included in your breakfast meals. 

Research conducted by the Save Institute for Natural Health found that sesame seeds are good sources of calcium. Their anti-inflammatory properties can also relieve pain and swelling in bones.

Improves oral health 

Did you know that good oral health is an indicator of good overall health? You can take better care of your teeth and gums when you enjoy the benefits that sesame seeds can give. 

Portman Dental Care suggests chewing on sesame seeds or baking them into bread to improve your oral health. It helps get rid of plaque and cavities for clean and healthy teeth. 

Helps treat diabetes

Diabetes is a chronic disease where your body does not produce enough insulin. Its symptoms include blurry vision, weight loss, dry skin, and a higher risk of infections.

How can sesame seeds help treat diabetes? Freedom From Diabetes mentioned that these seeds are rich in protein and fat to help control blood sugar levels. Add them to your diet to see how effective they are.

Reduces inflammation

Whether you use sesame seeds as a topical ingredient or food, you can ensure they can help with inflammation. By reducing inflammation, you can protect yourself from health problems. 

Style Craze suggests using black sesame seed oil to soothe inflammation effectively. Get ready to experience the healing effects of sesame seeds, especially in your bones.

Boosts immunity

Stay healthy and well with the antioxidants and antibacterial potential of sesame seeds. These seeds have nutrients that protect your cells from damage, oxidative stress, and free radicals. 

A study by the World Health Organization mentioned that sesame seeds have antibacterial activity, which can prevent infections and even COVID-19. Your body will surely respond better to keep you safe. 

Lowers cholesterol levels and blood pressure

Having high cholesterol and high blood pressure can expose you to different health problems. It’s a good thing that sesame seeds can help you manage cholesterol and blood pressure. 

According to The European Journal of Nutrition, sesame seeds have sesamin and sesamolin to improve cholesterol levels. The magnesium of these seeds can also reduce blood pressure. 

Every time you eat sesame seeds is truly worth it. Aren’t the health benefits of sesame seeds ultimately life-changing?

Ripening Process

It can take about 90 to 150 days to harvest sesame seeds in their best quality. Mature sesame plants are yellow to red in color, and their leaves start to fall off. 

Nowadays, you can buy different varieties of sesame seeds from grocery stores. There are hulled and unhulled seeds that you can use for your recipes. 

You can use them raw for a natural and mild flavor. If you want a more intense flavor, then toast them in the frying pan or oven for a richer flavor and aroma. 

Side Effects

I’m sure you already know how healthy sesame seeds are, but you also need to know the side effects that they come with. These are some of the side effects of sesame seeds that you need to look out for:

• Allergies – intolerance towards food
• Bowel obstruction – damage in the small or large intestines
• Hypoglycemia – low blood glucose levels
• Low blood pressure – a reading below 90/60 mm Hg
• Bloating – feeling full in the stomach
• Anaphylaxis – a severe allergic reaction
• Appendix pain – discomfort in the middle part of your stomach
• Diarrhea – loose and watery stools
• Vomiting – forceful ejection of food from the stomach through the mouth
• Coughing – reaction to irritants in the lungs and airways
• Skin irritation – inflammation in the skin
• Headache – pain and discomfort in any area of the head

How can you eat sesame seeds without these side effects? PharmEasy suggests eating a tablespoon of sesame seeds every day. Pair the seeds with other healthy foods for a balanced diet! 

Conclusion

Claim the health benefits of sesame seeds for the best diet and lifestyle for you!  

You can’t doubt how good these nuts are for you, not just in escalating the quality of your dishes,  but also in taking your health to the next level. 

Let’s have a recap of the health benefits of sesame seeds:

• Lowers cholesterol levels and blood pressure
• Boosts immunity
• Improves oral health
• Helps treat diabetes
• Prevents cancer
• Strengthens bones
• Reduces inflammation
• Supports thyroid health
• Balances hormones during menopause
• Aids in digestion
• Nourishes the skin

Imagine how big the changes can be even with just one tablespoon of sesame seeds every day. Taking care of your health has never been this practical, enjoyable, and effective!

Suggested Recipes

It is perfectly safe to eat raw or toasted sesame seeds. In fact, they can make some of the best snacks on a busy day. Even toasted sesame seeds make excellent additions to your meals. 

One of the best ways I use sesame seeds at home is when I make Tahini Paste. I love using the tahini paste for my kids’ favorite dishes and drinks to feed them healthier food. 

You can also add sesame seeds to smoothies, salads, granola, oatmeal, cereal, juices, bread, and more! Give them a try to realize how tastier your meals can get! 

Frequently Asked Questions

How many sesame seeds should I eat daily?

One tablespoon of sesame seeds daily is enough to get the nutrients you need. They are easy to add to drinks and dishes for a balanced diet! 

Is sesame seeds good for the liver?

Yes, they are! Sesame seeds are known for lignans, compounds that present many health benefits. These seeds can help your liver break down fatty acids, too.

What is the best time to eat sesame seeds?

One of the best ways to eat sesame seeds is to enjoy them in their all-natural form and in the morning. Raw or toasted sesame seeds make excellent snacks every day, especially when you start your day.

Is sesame a superfood?

Of course, it is! Sesame is loaded with essential nutrients for your health and wellness. Moreover, it has lots of health benefits to offer for a longer, happier, and better life!