SESAME SEED.
Health and Nutrition Benefits of Sesame Seeds
Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant.
Unhulled seeds have the outer, edible husk intact, while hulled
seeds come without the husk.
The hull gives the seeds a golden-brown hue. Hulled seeds have
an off-white color but turn brown when roasted.
Sesame seeds have many potential health benefits and have been
used in folk medicine for thousands of years. They may protect against heart
disease, diabetes, and arthritis.
However, you may need to eat significant amounts — a small handful
per day — to gain health benefits.
Here are 15 health benefits of sesame seeds.
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1. Good Source of Fiber
Three tablespoons (30 grams) of unhulled sesame seeds provide
3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI).
Since the average fiber intake in the United States is only half
of the RDI, eating sesame seeds regularly could help increase your fiber intake.
Fiber is well known for supporting digestive health. Additionally,
growing evidence suggests that fiber may play a role in reducing your risk of
heart disease, certain cancers, obesity, and type 2 diabetes.
SUMMARY A 3-tablespoon (30-gram)
serving of sesame seeds supplies 12% of the RDI for fiber, which is vital for
your digestive health.
2. May Lower Cholesterol and Triglycerides
Some studies suggest that regularly eating sesame seeds may help
decrease high cholesterol and triglycerides — which are risk factors for heart
disease.
Sesame seeds consist of 15% saturated fat, 41% polyunsaturated
fat, and 39% monounsaturated fat.
Research indicates that eating more polyunsaturated and
monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk.
What’s more, sesame seeds contain two types of plant compounds —
lignans and phytosterols — that may also have cholesterol-lowering effects.
When 38 people with high blood lipids ate 5 tablespoons (40
grams) of hulled sesame seeds daily for 2 months, they experienced a 10%
reduction in “bad” LDL cholesterol and an 8% reduction
in triglycerides compared to the
placebo group.
SUMMARY Sesame seeds may help reduce
heart disease risk factors, including elevated triglyceride and “bad” LDL
cholesterol levels.
3. Nutritious Source of Plant Protein
Sesame seeds supply 5 grams of protein per 3-tablespoon
(30-gram) serving.
To maximize protein availability, opt for hulled, roasted sesame
seeds. The hulling and roasting processes reduce oxalates and phytates —
compounds that hamper your digestion and absorption of protein.
Protein is
essential for your health, as it helps build everything from muscles to
hormones.
Notably, sesame seeds are low in lysine, an essential amino acid more
abundant in animal products. However, vegans and vegetarians can compensate by
consuming high-lysine plant proteins — particularly legumes, such as kidney
beans and chickpeas.
On the other hand, sesame seeds are high in methionine and
cysteine, two amino acids that legumes don’t provide in large amounts.
SUMMARY Sesame seeds — particularly
hulled ones — are a good source of protein, which is a necessary building block
for your body.
4. May Help Lower Blood Pressure
High blood pressure is a major risk factor for heart disease and
stroke.
Sesame seeds are high in magnesium,
which may help lower blood pressure.
Additionally, lignans, vitamin
E, and other antioxidants in sesame seeds may help prevent plaque buildup in
your arteries, potentially maintaining healthy blood pressure.
In one study, people with high blood pressure consumed 2.5 grams
of powdered, black sesame seeds — a less common variety — in capsule form every
day.
At the end of one month, they experienced a 6% decrease in
systolic blood pressure — the top number of a blood pressure reading — compared
to the placebo group.
SUMMARY Sesame seeds are high in
magnesium, which may help lower blood pressure. Additionally, their
antioxidants may help prevent plaque buildup.
5. May Support Healthy Bones
Sesame seeds — both unhulled and hulled — are rich in several
nutrients that boost bone health,
though the calcium is mainly in the hull.
Three tablespoons (30 grams) of sesame seeds boast:
Unhulled
|
Hulled
|
|
Calcium
|
22% of the
RDI
|
1% of the
RDI
|
Magnesium
|
25% of the
RDI
|
25% of the
RDI
|
Manganese
|
32% of the
RDI
|
19% of the
RDI
|
Zinc
|
21% of the
RDI
|
18% of the
RDI
|
However, sesame seeds contain natural compounds called oxalates
and phytates, antinutrients that reduce the absorption of these
minerals.
To limit these compounds’ impact, try soaking, roasting, or
sprouting the seeds.
One study found that sprouting reduced phytate and oxalate
concentration by about 50% in both hulled and unhulled sesame seeds.
SUMMARY Unhulled sesame seeds are
especially rich in nutrients vital to bone health, including calcium. Soaking,
roasting, or sprouting sesame seeds can improve absorption of these minerals.
6. May Reduce Inflammation
Sesame seeds may fight
inflammation.
Long-term, low-level inflammation may play a role in many
chronic conditions, including obesity and cancer, as well as heart and kidney
disease.
When people with kidney disease ate a mixture of 18 grams of flax seeds and 6 grams each of sesame
and pumpkin seeds daily for 3 months, their inflammatory markers dropped 51‒79%.
However, because this study tested a mixture of seeds, the anti-inflammatory
impact of sesame seeds alone is uncertain.
Still, animal studies of sesame seed oil also suggest
anti-inflammatory effects.
This may be due to sesamin, a compound found in sesame seeds and
their oil.
SUMMARY Preliminary research suggests
that sesame seeds and their oil may have anti-inflammatory properties.
7. Good Source of B Vitamins
Sesame seeds are a good source of certain B vitamins, which are
distributed both in the hull and seed.
Removing the hull may either concentrate or remove some of the B vitamins.
Three tablespoons (30 grams) of unhulled and hulled sesame seeds
provide:
Unhulled
|
Hulled
|
|
Thiamine
(B1)
|
17% of the
RDI
|
19% of the
RDI
|
Niacin
(B3)
|
11% of the
RDI
|
8% of the
RDI
|
Vitamin
B6
|
5% of the
RDI
|
14% of the
RDI
|
B vitamins are essential for many bodily processes, including
proper cell function and metabolism.
SUMMARY Sesame seeds are a good source
of thiamine, niacin, and vitamin B6, which are necessary for proper cellular
function and metabolism.
8. May Aid Blood Cell Formation
To make red blood cells, your body needs several nutrients —
including ones found in sesame seeds.
Three tablespoons (30 grams) of sesame seeds give:
Unhulled
|
Hulled
|
Function
|
|
Iron
|
24% of the
RDI
|
10% of the
RDI
|
An
essential component of hemoglobin, which carries oxygen in your red blood
cells
|
Copper
|
136% of
the RDI
|
46% of the
RDI
|
Helps make
hemoglobin
|
Vitamin
B6
|
5% of the
RDI
|
14% of the
RDI
|
Helps make
hemoglobin
|
Soaked, roasted, or sprouted sesame seeds may increase absorption
of these minerals.
SUMMARY Sesame seeds supply iron,
copper, and vitamin B6, which are needed for blood cell formation and function.
9. May Aid Blood Sugar Control
Sesame seeds are low in carbs while high in protein and healthy
fats — all of which may support blood sugar control.
Additionally, these seeds contain pinoresinol, a compound that
may help regulate blood sugar by
inhibiting the action of the digestive enzyme maltase.
Maltase breaks down the sugar maltose,
which is used as a sweetener for some food products. It’s also produced in your
gut from the digestion of starchy foods like bread and pasta.
If pinoresinol inhibits your digestion of maltose, this may
result in lower blood sugar levels. However, human studies are needed.
SUMMARY Sesame seeds may aid blood
sugar control because they’re low in carbs and high in quality protein and
healthy fats. What’s more, they contain a plant compound that may help in this
regard.
10. Rich in Antioxidants
Animal and human studies suggest that consuming sesame seeds may
increase the overall amount of antioxidant activity in your blood.
The lignans in sesame seeds function as antioxidants, which help fight
oxidative stress — a chemical reaction that may damage your cells and increase
your risk of many chronic diseases.
Additionally, sesame seeds contain a form of vitamin E called
gamma-tocopherol, an antioxidant that may be especially protective against heart diseas.
SUMMARY Plant compounds and vitamin E
in sesame seeds function as antioxidants, which combat oxidative stress in your
body.
11. May Support Your Immune System
Sesame seeds are a good source of several nutrients crucial for
your immune system, including zinc, selenium, copper,
iron, vitamin B6, and vitamin E.
For example, your body needs zinc to develop and activate
certain white blood cells that recognize and attack invading microbes.
Keep in mind that even mild to moderate zinc deficiency can
impair immune system activity.
Sesame seeds supply about 20% of the RDI for zinc in
a 3-tablespoon (30-gram) serving.
SUMMARY Sesame seeds are a good source
of several nutrients that are important for immune system function, including
zinc, selenium, copper, iron, vitamin B6, and vitamin E.
12. May Soothe Arthritic Knee Pain
Osteoarthritis is the most common cause of joint pain and
frequently affects the knees.
Several factors may play a role in arthritis, including inflammation and
oxidative damage to the cartilage that cushions joints.
Sesamin, a compound in sesame seeds, has anti-inflammatory and
antioxidant effects that may protect your cartilage.
In a 2-month study, people with knee arthritis ate 5 tablespoons
(40 grams) of sesame seed powder daily alongside drug therapy. They experienced
a 63% decrease in knee pain compared to only a 22% decrease for the group on
drug therapy alone.
Additionally, the sesame seed group showed greater improvement
in a simple mobility test and larger reductions in certain inflammatory markers
compared to the control group.
SUMMARY Sesamin, a compound in sesame
seeds, may help reduce joint pain and support mobility in arthritis of the
knee.
13. May Support Thyroid
Health
Sesame seeds are a good source of selenium, supplying 18% of the
RDI in both unhulled and hulled seeds.
Your thyroid gland contains the highest concentration of selenium of any organ in your body. This
mineral plays a vital role in making thyroid hormones.
In addition, sesame seeds are a good source of iron, copper,
zinc, and vitamin B6, which also support the production of thyroid hormones and
aid thyroid health.
SUMMARY Sesame seeds are good sources
of nutrients — such as selenium, iron, copper, zinc, and vitamin B6 — that
support thyroid health.
14. May Aid Hormone
Balance During Menopause
Sesame seeds contain phytoestrogens, plant compounds that are
similar to the hormone estrogen.
Therefore, sesame seeds might be beneficial for women when
estrogen levels drop during menopause. For example, phytoestrogens may help
counteract hot flashes and other symptoms of low estrogen.
What’s more, these compounds may decrease your risk of certain
diseases — such as breast cancer — during menopause.
However, further research is needed.
SUMMARY Phytoestrogens are compounds
found in sesame seeds that may benefit women who are undergoing menopause.
15. Easy to Add to Your
Diet
Sesame seeds can give a nutty flavor and subtle crunch to many
dishes.
To enhance the flavor and nutrient availability of sesame seeds,
roast them at 350℉ (180℃) for a few minutes, stirring periodically,
until they reach a light, golden brown.
Try adding sesame seeds to:
- stir-fries
- steamed broccoli
- hot or cold
cereal
- granola and
granola bars
- bread and
muffins
- crackers
- yogurt
- smoothies
- salads
- salad dressing
- hummus
- garnishes
Additionally, you can use sesame seed butter — also known as
tahini — in place of peanut
butter or hummus.
Ground sesame seeds — called sesame flour or sesame seed meal —
can be used in baking, smoothies, fish batter, and more.
However, sesame allergies have become more prevalent, so you may
need to take caution when cooking for groups.
SUMMARY Sesame seeds can perk up many
dishes, including salads, granola, baked goods, and stir-fries. Tahini and
sesame flour are other products made out of sesame seeds.
The Bottom Line
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.
To optimize your nutrient intake, you can eat sesame seeds
soaked, roasted, or sprouted.
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Pharex Global Ventures Foods.
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