Sesame seeds are nutritional powerhouses that offer a wealth of health and nutrition benefits. They are a good source of fiber, magnesium, vitamin B1, copper, and zinc. Additionally, they contain healthy fats and lignans (PHytoestrogens) – plant based estrogens that can offer some protection against cancer.
Sesame seeds have been shown to improve heart health, blood sugar levels, and cognitive function, among other things. In this article, we will discuss the 13 health and nutrition benefits of sesame seeds!
#1 – Good Source of Fiber
One of the health and nutrition benefits of sesame seeds is that they are a good source of fiber. Fiber is important for our overall health, as it helps to regulate digestion, lower cholesterol levels, and keep us feeling full after eating.
Sesame seeds contain both soluble and insoluble fiber, making them an ideal food for those looking to improve their health.
#2 – May Lower Cholesterol and Triglycerides
Another of health and nutrition benefit of sesame seeds is their ability to lower cholesterol and triglyceride levels.
Studies have shown that sesame seeds can help to reduce LDL (bad) cholesterol while increasing HDL (good) cholesterol. This effect is thought to be due to the presence of compounds like sesamol and sesamin in sesame seeds.
These compounds work to increase the activity of enzymes that help to break down cholesterol and triglycerides in the body.
In addition, sesame seeds are a good source of lignans, plant-based compounds that also have cholesterol-lowering effects.
#3 – Nutritious Source of Plant Protein
Another benefit of sesame seeds is that they’re a nutritious source of plant-based protein.
Protein is essential for our bodies as it helps to build and repair tissues, muscles, skin, and hair.
Sesame seeds are a particularly good source of methionine, an amino acid that’s important for liver health, detoxification, and the production of enzymes and hormones.
Just one ounce (28 grams) of sesame seeds provides about six grams of protein.
#4 – May Help Lower Blood Pressure
High blood pressure is a major risk factor for heart disease, stroke, and kidney disease.
Studies show that sesame seeds may help lower blood pressure by relaxing the walls of your blood vessels and improving circulation.
In one study, 60 people with high blood pressure took either 50 grams of sesame powder or a placebo daily for 12 weeks.
At the end of the study, those taking sesame powder had significantly lower blood pressure than those in the placebo group.
#5 – May Support Healthy Bones
Sesame seeds are a good source of calcium, a mineral that’s essential for bone health.
In fact, one ounce (28 grams) of sesame seeds provides 88 mg of calcium, which is nearly as much as one ounce (28 grams) of cheddar cheese.
What’s more, the calcium in sesame seeds is easily absorbed by your body. Studies show that sesame seeds may help keep bones strong and prevent osteoporosis.
For example, one study on postmenopausal women found that those who took 45 grams of sesame powder daily for three months had greater bone density than those who didn’t consume it.
Another study showed that sesame intake may help increase bone mineral density in young adults.
Sesame seeds are also a good source of other minerals, including magnesium, phosphorus, and copper. These nutrients play important roles in bone health as well.
For example, magnesium helps keep bones strong, while phosphorus is essential for forming new bone.
Copper helps maintain bone density and elasticity. Additionally, sesame seeds contain lignans — a type of phytoestrogen. Lignans may help protect against osteoporosis by reducing bone loss.
#6 – May Reduce Inflammation
Sesame seeds are rich in antioxidants, which help protect your cells against damage.
One study showed that sesame oil may help reduce inflammation and improve symptoms of arthritis.
Another study found that sesame extract was more effective than a placebo at reducing symptoms of joint pain and stiffness.
What’s more, sesame seeds contain magnesium. This mineral has anti-inflammatory properties and may help reduce the risk of chronic diseases like heart disease and type II diabetes.
#7 – Good Source of B Vitamins
B vitamins are essential nutrients that play a role in energy production, brain function, and the formation of red blood cells.
Sesame seeds are a good source of several B vitamins, including thiamin, riboflavin, niacin, and vitamin B-12.
These nutrients are important for maintaining optimal health.
#8 – May Aid Blood Cell Formation
Sesame seeds are a good source of copper, a mineral that plays a role in the formation of red blood cells.
Copper is essential for maintaining healthy levels of hemoglobin and oxygen in the blood.
It also helps keep your immune system functioning correctly.
#9 – May Aid Blood Sugar Control
Sesame seeds contain magnesium, a mineral that helps regulate blood sugar levels.
Magnesium helps the body produce and store energy, and it is also involved in muscle contraction and nerve function.
A lack of magnesium can lead to high blood pressure, anxiety, and type II diabetes.
Eating sesame seeds may help to prevent or manage these conditions.
#10 – Rich in Antioxidants
Sesame seeds are a good source of antioxidants, including sesamol and sesamin.
These substances help to protect the body against damage from free radicals.
Free radicals are unstable molecules that can cause cell damage, leading to inflammation and disease.
Antioxidants help to neutralize free radicals and protect cells from damage.
Eating foods rich in antioxidants, such as sesame seeds, may help to reduce the risk of some chronic diseases, such as heart disease and cancer.
#11 – May Support Your Immune System
Sesame seeds are a good source of copper, a mineral that plays a role in immune function.
Copper helps to produce white blood cells, which are essential for fighting infection.
A diet rich in copper may help to reduce the risk of some infections and chronic diseases.
Eating sesame seeds may help to support your immune system and reduce the risk of some chronic diseases.
#12 – May Soothe Arthritic Knee Pain
Arthritis is a common condition that causes pain and inflammation in the joints.
A study in rats found that sesame seed oil may help to reduce arthritis-related knee pain.
The researchers suggest that the anti-inflammatory properties of sesame seeds may be responsible for this effect.
Eating sesame seeds or using sesame seed oil as a massage oil may help to relieve arthritis-related knee pain.
#13 – May Support Thyroid Health
The thyroid is a gland that produces hormones that regulate metabolism.
Thyroid problems can cause a variety of symptoms, including fatigue, weight gain, and hair loss.
Eating sesame seeds may help to support thyroid health.
A study in rats found that sesame seed oil improved thyroid function and reduced inflammation.
Another study found that sesamin, a compound in sesame seeds, increased thyroid hormone levels.
Eating sesame seeds or using sesame seed oil may help to support thyroid health.
Sesame seeds are nutritional powerhouses that offer a variety of health benefits. They’re an excellent source of copper, manganese, magnesium, and vitamin B1 as well as beneficial plant compounds like sesamin and sesamolin.
Adding them to your diet is a great way to boost your nutrient intake and improve your overall health. Adding them to your diet is an easy way to improve your health! Have you tried using sesame seeds in your cooking? What recipes have you made?