10 Amazing Benefits of Sesame Seeds

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Sesame seeds are extremely beneficial for health but are often overlooked. They have the ability to prevent diabetes, lower blood pressure, prevent a wide variety of cancers, build strong bones, protect against radiation, and improve the heart health. They also help cure sleep disorders, improve digestion, reduce inflammation, boost respiratory health, and aid in dental care. These powerful seeds improve blood circulation, detoxify the body, and eliminate depression and chronic stress.

What are Sesame Seeds?

Sesame seeds are derived from a plant of the Sesamum genus and bear the scientific name of Sesamum indicum. These seeds are considered the oldest oilseed crop in the world and have been cultivated for more than 3,500 years. Evidence of their native forms in Africa and India. The sesame plant is extremely resilient and grows in places where many other crops fail, which is why it is heavily relied on for ages.

Although it is a seed plant, it can still bother people with allergies and has a distinctly nutty flavor. Many of the health benefits are derived from the oils, which are found in higher concentration in sesame seeds than in any other oilseed crop in the world. The sesame plant is not more than 3 feet tall and the seeds are released from small pods along the plants’ axes.

The seeds themselves are very small, only 3-4 mm long and 2 mm wide, yet 3.85 million metric tons are produced every year. They come in a wide variety of colors, depending on the variety or strain of the sesame plant. These seeds can be purchased either shelled or unshelled. They are commonly added to salads as an ingredient or topping for bread and grain products, crackers, sushi, cakes, soups, breading for fish and meat, and a wide variety of other applications.

Watch Video: 13 Amazing Benefits Of Sesame Seeds

Nutrition Facts

Seeds, sesame seeds, whole, dried
Serving Size :
Water [g]4.69
Energy [kcal]573
Protein [g]17.73
Total lipid (fat) [g]49.67
Carbohydrate, by difference [g]23.45
Fiber, total dietary [g]11.8
Sugars, total [g]0.3
Calcium, Ca [mg]975
Iron, Fe [mg]14.55
Magnesium, Mg [mg]351
Phosphorus, P [mg]629
Potassium, K [mg]468
Sodium, Na [mg]11
Zinc, Zn [mg]7.75
Vitamin C, total ascorbic acid [mg]0
Thiamin [mg]0.79
Riboflavin [mg]0.25
Niacin [mg]4.52
Vitamin B-6 [mg]0.79
Folate, DFE [µg]97
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]0
Vitamin A, IU [IU]9
Vitamin E (alpha-tocopherol) [mg]0.25
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]0
Fatty acids, total saturated [g]6.96
Fatty acids, total monounsaturated [g]18.76
Fatty acids, total polyunsaturated [g]21.77
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA

Sesame Seeds Nutrition Facts

According to USDA National Nutrient Database for Standard Reference, sesame seeds are a rich source of energy, dietary fiber and minerals like calcium, potassium, phosphorus, magnesium. They also contain thiamin, vitamin B6, folate, riboflavin, and vitamin E. Dr. Fereidoon Shahidi, a research professor at the Memorial University of Newfoundland in Canada with over 600 published research papers, demonstrated considerable antioxidant activity of sesame products in one of his studies.

The health benefits of sesame seeds are due to their nutritional content mentioned above and organic compounds like tryptophan.

Health Benefits of Sesame Seeds

These seeds are widely spread around the globe due to their availability and pleasant flavor. The wide range of health benefits is explained in greater detail below.

Reduce Hypertension

The natural oils of sesame seeds have been connected to a reduction in hypertension in a number of research studies, which reduces the strain on your cardiovascular system and help prevent various cardiac conditions. Furthermore, magnesium has long been known as a vasodilator (an agent that reduces blood pressure) and these seeds are packed with this essential mineral, containing up to 25% of your daily requirement in a single serving.

Prevent Cancer

Dr. Marjorie McCullough, Emory University, Atlanta, US, through one of her studies, shows that dietary lignans play a potential role in cancer prevention. With the wide range of essential vitamins and minerals in sesame seeds, it is no surprise that this dietary lignan has been linked to a reduction in the risk of cancer.

Beyond the role of these common minerals, including the powerful anti-carcinogenic effects of magnesium, the seeds of sesame also contain phytate, an uncommon cancer-preventing compound that functions as an antioxidant and reduces the effects of free radicals. Free radicals are the dangerous byproducts of cellular metabolism that have been connected to many forms of cancer and various other conditions like heart diseases, premature aging, and cognitive malfunctions. Sesame seeds have also been linked to leukemia, breast, lung, pancreatic, colon, and prostate cancers for its positive effects.

Manage Diabetes

The components of sesame seeds, like magnesium, have been connected to reducing the chances of diabetes and managing its symptoms in patients having already developed the condition. Furthermore, it has been shown that sesame seed oil can positively affect the impact of various medications like glibenclamide in patients suffering from type 2 diabetes. It improves this medication’s functionality and further regulates the insulin and glucose levels in the body, thereby helping to manage the symptoms of diabetes.

Boost Bone Health

Sesame is the richest source of most of the inorganic nutrients, says a report published in the Journal of the American Oil Chemists Society. The impressive levels of essential minerals like zinc, calcium, and phosphorus found in sesame seeds can be a major boost for your bone health. These minerals are integral parts in creating new bone matter, and strengthening/repairing bones that may be weakened by injury or the onset of debilitating bone conditions like osteoporosis.

Improve Digestion

These little seeds pack a significant amount of fiber. Fiber is an important element in healthy digestion, as it bulks up bowel movements and helps them move through the digestive tract, as well as stimulate peristaltic motion as food moves through the smooth intestine. This activity can reduce conditions like constipation and diarrhea, while simultaneously protecting the health of your colon and reducing the chances of gastrointestinal diseases and cancer. Fiber also works for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels, thereby protecting against atherosclerosis, heart attacks, and strokes.


Reduce Inflammation

The high content of copper in sesame seeds has a number of valuable functions, including the reduction of inflammation in joints, bones, and muscles, thereby reducing the associated pain of arthritis. Furthermore, copper is an essential mineral for strengthening the blood vessels, bones, and joints. Finally, copper is necessary for the proper uptake of iron, a key component of hemoglobin. Therefore, proper copper content in the body maximizes circulation and ensures that the organ systems of the entire body receive enough oxygen to function properly.

Protect Against Radiation

One of the organic compounds in sesame seeds is called sesamol, and it has been associated with protecting DNA from the harmful effects of radiation, as per a study cited in Cancer Biotherapy & Radiopharmaceuticals journal. This radiation could come from accidental sources or from the treatment of cancer by chemotherapy and radiotherapy. By protecting the DNA from mutation due to radiation, these seeds can boost strength and reduce the chances of contracting other forms of cancer due to cellular mutation.

Improve Oral Health

Perhaps the most notable effects of sesame seeds are its powerful effects on oral health. The process called oil pulling, in which certain amounts of sesame seed oil is swished around the mouth can have a strong antibacterial and astringent effect on all aspects of oral health. It is also closely associated with reducing the presence of the Streptococcus bacteria, a common bacteria that can wreak havoc on your oral cavities and other parts of your body.


Skin & Hair Care

As mentioned, sesame seeds contain high levels of zinc, a vital component in the formation of collagen, which strengthens the muscle tissue, hair, and skin. Also, sesame seed oil has been shown to reduce the appearance of burns and marks on the skin, as well as signs of premature aging.

Boost Metabolic Function

Sesame seeds contain a high amount of protein, which gets broken down and reassembled from its component parts into usable proteins for the human body. This adds to overall strength, healthy cellular growth, mobility, energy levels, and a boosted metabolic function. This is confirmed in a study published in the Journal of Agricultural and Food Chemistry.

Sesame Seeds FAQs

Where do Sesame Seeds come from?

Sesame seeds come from the sesame plant, which is native to Asia and East Africa. There are many varieties of these seeds and they remain one of the most widespread and popular seeds in the world. The seeds are initially in a black hull inside a pod, so once they are removed, they must be hulled, stripped of their shell, so they can be added to your hamburger bun!

Are Sesame Seeds nuts?

Sesame seeds are not nuts, although many people treat them the same way. The reason for this is the presence of similar allergenic chemicals and proteins, which are also found in nuts. Therefore, if you are allergic to some types of nuts, it would be wise to speak to your doctor about sesame seeds.

What is Sesame?

Sesame is the name of both the plant and the seeds of that plant, which we come across in culinary preparations around the world, as well as certain natural health practices. Sesame, as a word, is derived from the Latin sesamum or Arabic semsem. Both of these words provide roots for things meaning “oil” or “liquid fat”. Sesame oil and seeds are highly sought after around the world for their nutrients and components.

How to roast Sesame Seeds?

You can roast or toast sesame seeds very easily, simply by spreading the seeds out in a pan (no more than 1 cup at a time) and ensuring that seeds keep moving continuously and don’t burn. You want a nice even brown color on the seeds, not black, and if you start to smell an acrid or strong smell, they’ve begun to burn. You can also set them on a baking sheet and cook them at 350 degrees for about 10-12 minutes.

Are Sesame Seeds healthy?

Sesame seeds are very healthy, which is one of the reasons they are so popular in culinary preparations. Sesame seeds are packed with unique organic compounds, such as sesamolin, as well as minerals like copper, calcium, iron, and manganese, as well as vitamins and fiber. These seeds may be small, but they pack a major health punch and can help with everything from digestion and circulation to bone strength and inflammation.

Where to buy Sesame Seeds?

You can buy sesame seeds at all major grocery stores and natural health food stores. Basically, sesame seeds are available everywhere, as they are one of the most popular types of seeds in the world. Ranging from GNC and Walmart to smallest herbalists and natural health practitioners, sesame seeds are easily sourced.

How to eat black Sesame Seeds?

You should soak the black sesame seeds in water overnight to make them easily digestible and you can then sprinkle them on your salads, in your yogurt, or even blend them into a smoothie.

What are Sesame Seeds good for?

Sesame seeds are good for optimizing digestion. The fiber they contain can help ease constipation and improve your nutrient retention. The seeds can help improve blood pressure, build strong bones, and protect the immune system. For oral health, sesame seeds are excellent and are commonly eaten as a digestive. Finally, they can even detoxify the body and lead to lower stress levels.

How many calories in Sesame seeds?

There is a surprisingly high number of calories in sesame seeds – approximately 50 calories in 1 tablespoon. However, this is due to the concentrated nature of these seeds, which are overflowing with minerals, vitamins, and organic compounds that the body needs. While eating an excessive amount of sesame seeds isn’t suggested, using them sparingly in your meals and adding them to your diet when possible is a very good idea.

How to use Sesame Seeds?

Sesame seeds can be used in a variety of ways, either added as a sprinkled topping on salads or stews, mixed into bread, ground into a thin paste like hummus or can even be blended into a powder and mixed with various smoothies. Sesame oil is also very popular and potent for natural health remedies, ranging from topical applications on the body to using the oil as a digestive or an anti-inflammatory substance.

Word of Caution: Excessive consumption of sesame seeds can cause irritation in the stomach and colon. They can also show up on drug tests due to their small amount of THC. However, both of these things occur when the seeds are consumed in very large amounts.

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