Sesame Seeds Benefits: Nutritional Secrets Revealed

Sesame seeds are a powerhouse of nutrition with many health advantages. From supporting heart health and aiding digestion to benefiting skin and hair, these tiny seeds have a place as a dietary staple. Let's explore what sesame seeds have to offer.

What are sesame seeds?

Sesame seeds are tiny but mighty. These oil-rich seeds come from the Sesamum indicum L. plant, and their harvesting dates back over 3,000 years. Originally from India and Africa, this is one of the oldest cultivated oilseed crops, with a distinguished nutty flavor. Sesame seeds are a nutritional powerhouse rich in healthy fats, vitamins, and dietary fiber, with numerous potential health benefits.

Health benefits of sesame seeds

Sesame seeds are a wee powerbomb with high nutritional value. Found worldwide, anyone can benefit from adding these humble seeds to their diet. Let's review some of the more purported health benefits of sesame seeds:

Antioxidant and anti-inflammatory effects

Sesame seeds are rich in antioxidants and anti-inflammatory compounds. Evidence shows that bioactive compounds from these small seeds may help reduce inflammation. Inflammation is implicated in the pathogenesis and development of conditions such as heart disease, obesity, and arthritis, so consuming sesame seeds could help boost your overall health.

Some of the star antioxidants in sesame seeds include vitamin E and lignans, such as sesamin and sesamolin. The darker the color of sesame seeds, the higher the sesamin and sesamolin content. Thus, black sesame seeds have the higher content, and white sesame seeds have the lowest. However, both are great options to add to one's diet.

Heart health

Eating sesame seeds may help take care of our hearts. They're rich in beneficial plant compounds and monounsaturated and polyunsaturated fats — the good kind. These heart-healthy fatty acids may help reduce triglycerides and cholesterol levels, namely LDL cholesterol, also known as 'bad' cholesterol. Their unique combination of lignans and phytosterols may also help reduce cholesterol levels.

Moreover, sesame seeds may help lower blood pressure due to their high fiber, phytosterol, and lignan contents. Sesame seeds are also fairly rich in magnesium, an essential mineral that plays a role in relaxing blood vessels and aiding in blood pressure regulation. One tablespoon of sesame seeds contains 32 mg of magnesium.

Incorporating sesame seeds can be part of a heart-healthy diet, but it's best to talk with your doctor or dietitian for personalized advice, especially if you suffer from high blood pressure.

Digestive benefits

If you need a fiber boost, look no more, as sesame seeds are an excellent choice. Dietary fiber has tons of benefits: it's crucial to avoid constipation, bulking the stools, and promoting regular bowel movements. Fiber can also help with blood sugar control. Since our body can't break down and absorb fiber, it doesn't cause blood sugar spikes.

One tablespoon of sesame seeds has 1.06 grams of fiber and can significantly contribute to your daily fiber intake. The Dietary Guidelines for Americans recommend that adults consume 25–34 grams of fiber daily, however, less than 10% of the population reaches this target. A simple way to boost your fiber intake is adding sesame seeds to your meals — you can sprinkle them on salads, saute, or add to yogurt or baked goods.

If you want to go even further, try other seeds, such as chia seeds or pumpkin seeds. Each has its own unique set of benefits.

Bone health

Sesame seeds are also rich in calcium, magnesium, and phosphorus, three vital minerals for bone health. One tablespoon of sesame seeds is reported to have approximately 87.8 mg of calcium, 31.6 mg of magnesium, and 56.6 mg of phosphorous. It's worth noting that sesame seeds also contain oxalates and phytates, known inhibitors for mineral absorption. To reduce antinutrient content, you can use methods such as soaking, roasting, or sprouting.

However, if you don't have time to do so, don't fret — it doesn't mean you can't include them in your diet. They still provide a slew of potential benefits.

Vitamin boost

The vitamin B complex is essential for many bodily processes, including energy production, cell growth, and nervous system function. They're also involved in DNA and RNA synthesis. Sesame seeds contain thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6, and folate (vitamin B9). These small seeds can significantly add to your daily vitamin needs, especially if you follow a vegan or vegetarian diet.

Health benefits of sesame oil

Sesame oil can be a versatile cooking oil with an interesting nutty flavor. But besides its unique flavor, it's also prized for its potential health benefits, such as skin and hair care and joint health.

Skin and hair care

Thanks to the high content of antioxidants such as vitamin E and sesamin, sesame oil may help protect hair and skin from excessive free radical damage, even from harmful UV rays, proposed to resist up to 30% of UV rays. Yet, while promising, this is not a substitute for regular use of sunscreen to protect your skin from sun damage.

Joint health

The proposed anti-inflammatory properties of certain bioactives found in sesame oil may help reduce joint pain and improve mobility. Sesame oil has long been used in traditional Taiwanese medicine to relieve joint pain and improve mobility. Its potential anti-inflammatory properties may be behind this.

Some preliminary evidence suggests that this oil may have similar effects to conventional nonsteroidal anti-inflammatory drugs (NSAIDs), such as diclofenac gel, especially to reduce knee osteoarthritis pain.

More research is needed, so you shouldn't rely solely on sesame oil to relieve pain, especially if you suffer from joint health conditions such as arthritis. And don't forgo talking with your doctor before changing your treatment plan.

Using sesame seeds and oil

There is a plethora of ways you can use them to take advantage of what these tiny seeds have to offer. Yet, to reap all the benefits, using ground sesame seeds is the best option so minerals and antioxidants can be absorbed.

Sesame seeds can be a great addition to any meal. You can add them to salads, stir-fries, soups, yogurt, and even smoothies. Adding them to your baked goods like bread, muffins, cookies, and homemade granola can give a boost of flavor and nutrients. You can drizzle a bit of sesame oil over stir-fries and roasted vegetables, use it as a base for salad dressings, sauces, and marinades, or give a burst of nutty flavor to soups and stews.

Keep in mind that the toasted version has a stronger flavor, and just a few drops can come a long way.

Precautions and side effects

Despite the array of health benefits sesame seeds have, there are some potential side effects to consider:

• Allergies. Sesame is one of the most common food allergens. Symptoms can go from mild to severe, including skin rashes, digestive issues, and difficulty breathing.
• Digestive issues. Due to their high fiber content, excessive intake of sesame seeds can lead to gastrointestinal discomfort, especially if you usually have a low fiber intake.

Final word

Sesame seeds may be small, but they are rich in healthy fats, fiber, vitamins, and minerals, offering multiple benefits. They may aid in lowering blood pressure and blood sugar control and may help reduce cholesterol levels. Including sesame seeds in your diet can help boost your fiber intake, reduce the risk of constipation, and may even support weight loss. Sesame oil may also be a good addition to skin, hair, and joint health. While the benefits of sesame seeds are promising, it is always crucial to consult your doctor or dietitian for personalized dietary advice.