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Health Benefits of Sesame Seeds

Published on July 1, 2020

What do you know about sesame seeds? Are sesame seeds good for you? In this post, we are going to explain all about sesame seeds and their benefits for the body. Like other seeds, sesame seeds are tiny seeds that grow in pods on a plant called Sesamum indicum.

When the seeds are fully ripe, their pods will burst open, and they are ready to be harvested. In the next step, their exterior coat will be removed, and then you can see the white color seeds, which are very beneficial to the body.

Both raw and roasted sesame seeds are consumable and have the same benefits. Here is the list of 10 health benefits of sesame seeds.

Top 10 Health Benefits of Sesame Seeds

1. Beneficial to the digestive health
Sesame seed is a good source of fiber, which plays an important role in digestive health. This oil-rich seed can help the bowel movements by lubricating the intestine.

At the same time, the fiber in the seed keeps the bowel movement smooth and regular. As a result, consuming sesame seeds can decrease the chance of constipation. Find out more about nuts that are good for digestion.

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2. Lowers the risks of heart diseases
High cholesterol in the body is one of the main risk factors for heart diseases. Since sesame seeds consist of monounsaturated and polyunsaturated fat, which are considered healthy for the body, consuming these seeds can lower cholesterol and reduce the risk of heart diseases.

If that’s not enough, it’s good to know that there are two types of plant compounds in sesame seeds that have cholesterol-lowering effects. They are lignans and phytosterols.

To keep your heart healthy, you should lower blood pressure too. The good news is that sesame seeds can do that too. Besides lignans, which was beneficial to the heart, Vitamin E, and other antioxidants in sesame seeds have a great impact on the heart too.

They can help the body to maintain healthy blood pressure by preventing plaque buildup in the arteries, which may cause a stroke if they are not removed. 

3. Helpful for bone strength
One of the problems that many people face after the age of 35, is the decrease in bone mass. This problem is more common in women after menopause.

But sesame seeds also have health benefits for bones. Since they are high in calcium and zinc, they can boost bone health. The calcium is mainly found in the hulled sesame seeds. Consuming 40 grams of sesame seed powder can help reduce the joint pain and sooth arthritic pain.

4. Boosts energy
Due to the high-fat content in sesame seeds, they are considered energy-boosting. Moreover, these seeds also contain other sources of energy, such as fiber, iron, calcium, magnesium, and phosphorus. These seeds are mostly recommended in winter because people mostly feel down and without energy during cold months. Additionally, sesame oil is an excellent source of serotonin, which helps you feel more positive and can fight against stress and depression.

5. Controls blood sugar level
Being low in carbs and high in protein and healthy fats have made sesame seed a blood sugar controller. Moreover, the pinoresinol, which is a plant compound found in sesames, can also help regulate blood sugar. High blood sugar may lead to kidney failure, eye problems and heart diseases. Sesame seeds can reduce these risks.

6. Supports the immune system
To activate white blood cells, which are needed to attack invading microbes, the body needs zinc. Moreover, zinc deficiency may have an impact on immune system activity and will reduce its strength. Eating 30-gram sesame seeds in a day can supply 20% of daily needed zinc. Sesame seeds not only contain enough zinc but also are a good source of other nutrients, such as selenium, copper, iron, vitamin E, and Vitamin B6, which can boost the immune system.

7. Balances hormones
Women face many discomforts during their menopause because the estrogen level drops in their bodies. There are compounds in sesame seeds that are similar to this hormone. Therefore, eating sesame seeds can aid hormone balance during menopause. Moreover, these compounds may decrease the risk of related diseases, such as breast cancer.

8. Supports thyroid health
Selenium is the major mineral that plays an important role in thyroid health. Sesame seed is a great source of selenium. Consuming this seed can supply 18% of the daily selenium your body needs. Additionally, sesame seeds contain other minerals and vitamins that are needed to make thyroid hormones, such as iron, zinc, copper, and vitamin B. Each tablespoon of these seeds can provide 7% of the iron your body needs in a day.

9. Has anti-aging properties
Sesame seed is a rich source of antioxidants, which have anti-aging properties. Antioxidants can protect the cells from damages caused by free radicals and help the cells stay alive and unharmed. Thus, having a diet rich in antioxidants can reduce the risks of different diseases, especially cancers or heart diseases. Moreover, sesame seeds can slow down the aging in the body.

10. Sesame seeds can boost hair growth and skin health
Not only you can receive health benefits of sesame seed by eating it, but also you can make different masks to rejuvenate your hair or skin. As mentioned earlier, sesame seeds are oil-rich seeds. This oil has many benefits to the skin and has a softening properties. Moreover, the anti-inflammatory properties in these seeds also can heal different facial skin issues, such as redness or sores. Make a great facial mask by mixing sesame seeds powder and olive oil.

Sesame seeds also have many omega fatty acids, which can strengthen hair roots and trigger hair growth. You can also make a hair mask with sesame seeds and wash your hair with it to rejuvenate hair follicles.

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Does eating sesame seeds have any side effects?

Although it’s very rare for someone to be allergic to seeds, eating too many sesame seeds might have side effects on some people. Only about 1 in 1000 people suffer from a sesame allergy. That might be because of its high level of oil, which may lead to reactions from mild sensitivity to severe allergy, which is called anaphylaxis.

Is it good to eat sesame seeds during pregnancy?

It’s always recommended to consult with your doctor about what to take during pregnancy. However, sesame seeds are rich in calcium, protein, and several vitamins, such as vitamins C, B, and E. All of these nutrients are needed during pregnancy and can reduce the risk of birth defects in the baby’s brain and spine. But, as mentioned earlier, it might not be suggested to everyone. Since you should follow a special diet during this period. It’s better to avoid consuming sesame seeds or any other seeds on your own and always make sure you are doing the best for you and your baby.

How many sesame seeds you should eat per day?

Normally, eating 3 tablespoons of hulled sesame seeds, which is equal to 30 grams, is enough in a day. However, you should always take care about any other food you eat during the day to avoid overtaking calories, proteins, or fat. Adding sesame seeds to your meals can be one of the best ways of consuming them without having any concern about their side effects.

To help with the absorption of calcium and minerals from these seeds, it’s better to soak them overnight. The digestion of the soaked seeds will be easier for the body.

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How to consume sesame seeds?

It’s very easy to add sesame seeds to your diet. The simplest way of consuming hulled sesame seeds is buying raw sesame seeds and eat them without adding any other ingredients. You can also add these seeds in cooking to make your cuisines taste differently. Sesame seeds can be sprinkled over salads, added to yogurt or any side dish.

Humus is one of the most popular dishes that are made by sesame seeds. It is a mixture of roasted sesame seeds and vegetable oil that are ground into a thin paste (the paste is known as sesame seeds butter or tahini).

Although eating whole sesame seeds are so common, some nutrients suggest to pulverize them to make them more absorbable to the body. Pulverized seeds can be easily added to dishes after they are cooked.

Here are a few ideas to add sesame seeds to your meals:

Make Sesame Apple Salad

This is the quickest way you can add these seeds to your meals. To make this salad you need the following ingredients:

  • 2 apples
  • 2 carrots
  • ½ cup golden raisin
  • ½ cup chopped parsley
  • ½ cup chopped mint
  • ¼ cup cider vinegar
  • 2 tbsp honey
  • ¾ cup extra virgin olive oil
  • 2 tbsp toasted sesame seeds

Like any other salads you need to mix the ingredients in a bowl and in the end add sesame seeds, honey, salt and pepper, and olive oil as the dressing. Enjoy eating this energy boosting salad.

Cook Sesame Chicken

If you would like to use sesame seeds in your meals, you can easily make sesame chicken. To make this food you need the following ingredients: (for 4 servings)

  • 4 Boneless chicken breast
  • 4 tbsp flour
  • 4 tbsp sesame seeds
  • 3 Tbsp Sesame oil
  • 100 grams mushrooms
  • 100 grams chopped onion
  • 1 peeled ginger
  • 1 tbsp chopped garlic
  • 4 skinned and chopped tomatoes
  • 2 tbsp vinegar
  • Green lettuce leaves

First, you need to cut the chicken breast into smaller sizes. Then, mix sesame seeds and flour. Add oil to this mixture and put it in oven at 200 degrees C for up to 10 minutes.

In a large pan, heat the remaining oil and then add mushrooms, onions, garlic, ginger, and tomatoes to it. Cook it for 3 minutes and then add chicken to the pan. When the chicken is cooked completely, serve it in a bowl and add vinegar, lettuce leaves, and the mixture of oil, flour and sesame seeds.

Make a Smoothie with Sesame Seeds

You can make an easy dessert with sesame seeds too. Here is a quick recipe to make a smoothie with sesame seeds:

  • 2 tbsp sesame seeds
  • ½ banana
  • 2 oranges
  • ½ cup milk
  • ¼ tbsp ground cinnamon
  • ¼ tbsp vanilla extract
  • 1/8 tbps salt
  • 2 cups ice cube

Use a dry pan to toast sesame seeds until you feel the smell of it or see its color is changing to a darker tone. In this case, remove in quickly from the pan. Blend the toasted seeds in a blender to make them powder. Then, add the other ingredients to blender and blend them until you reach your desired smoothie. This is an energy-boosting smoothie you can add to your breakfast.

Sesame Seeds Nutrition Info

Calories of sesame seeds573
Monounsaturated fat19 g
Polyunsaturated fat22 g
Sodium11 mg
Potassium468 mg
Dietary fiber12 g
Protein18 g
Calcium98%
Iron81%
Vitamin B-640%
Magnesium87%
Cholesterol0
(per 100 grams)

Bottom Line
Sesame seeds are rich sources of vitamins and minerals, which are beneficial to the body. These healthy seeds can be easily consumed by adding to the dishes or eating alone.

You can also find great recipes to make with sesame seeds. Let your body enjoy the health benefits of sesame seeds by ordering sesame seeds online on the Natural Moreish website.

PS. This article is written based on the research that Natural Moreish content team has done on different blogs, websites and articles. Natural Moreish doesn’t suggest acknowledge or claim the information on this post.

About the author Mia is an Australian recipe-developer, content creator and a food influencer at natural Moreish. She has best information about nutrition. She loves all things food and snacks. She enjoys sharing food the way she does, so you’ll find lots of tips and tricks to make something truly delicious and be confident doing it. 

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