Sesame

BENEFITS OF SESAME SEEDS

Sesame seeds (Sesamum indicum L.) have been cultivated for thousands of years and have long been celebrated for their culinary versatility. Beyond their delightful nutty flavor and crunchy texture, sesame seeds have also gained recognition for their remarkable health benefits.

Sesame seeds are a good source of healthy fats, protein, vitamin B, minerals, fiber, antioxidants, and other beneficial plant nutrients. Regularly eating sesame seeds may aid blood sugar control, combat arthritis pain, reduce oxidative stress markers and lipid peroxidation, and lower cholesterol. Talk about small but mighty!

Six Benefits of Sesame Seeds

1. Protein

Sesame seeds are a good source of protein.

  • A tablespoon, or 9 grams (g), of sesame seeds contains 1.6 g of protein.
  • Protein helps keep the bones, muscles, and tissues healthy and plays a key role in growth.

2. Calcium

Sesame seeds are rich in calcium.

  • One tablespoon of sesame seeds provides 87.8 mg of calcium.

Recommended daily intake:

  • 1,000 mg for people aged 19 and older.
  • 1,200 mg for females over 51 years and males over 71 years.
  • 1,300 mg for individuals aged 14–18 years.

Calcium supports the health and function of:

  • Muscles
  • Hormones
  • Blood vessels
  • Nerves
  • Cell signaling

3. B Vitamins

Sesame seeds are a great source of B vitamins.

  • The body cannot store most B vitamins, so regular intake through diet is essential.
  • B vitamins convert nutrients from food into energy, support cell growth, and promote red blood cell production.

4. Vitamin E

Sesame seed oil contains vitamin E.

  • Vitamin E is an antioxidant that helps protect the body from free radical damage caused by pollution, UV light, or cigarette smoke.
  • Supports the immune system and cell communication.
  • Promotes vascular health by widening blood vessels and preventing blood clots.

5. Heart Health

Sesame seeds are rich in monounsaturated and polyunsaturated fats, including Omega-6.

• These healthy fats promote heart health by reducing unhealthy cholesterol levels in the blood.

• According to the American Heart Association (AHA), moderate intake may help lower the risk of heart disease and stroke.

6. Nutrition

Sesame seeds are packed with essential nutrients, making them ideal for vegetarian and vegan diets.

Key nutrients include:

  • Copper: Supports red blood cell production and immune system function. One cup of dried sesame seeds provides 163% of your daily copper needs.
  • Manganese & Calcium: Support bone health, nerve signaling, muscle movement, and hormone release.

Other vitamins and minerals found in sesame seeds:

  • Phosphorous
  • Magnesium
  • Iron
  • Zinc
  • Molybdenum
  • Selenium
  • Vitamin B1