Sesame seeds are one of the most common ingredients used in stirring up various kinds of culinary extravaganza all across the world. These tiny oil-rich seeds generally come in an off-white color which often turns brown when they are roasted. Sesame seeds have a wonderful nutty taste and add to the flavors of different dishes potentially. In some cases, it is added in the form of a paste and in certain other cases it is used to sprinkle over the prepared dishes, not only adding texture, aroma, and taste but also making a major garnishing impact.(1) However, these tiny seeds are packed with multiple important nutrients and are beneficial for human health for multiple reasons. Before looking into the health benefits, let us first know the different nutrients present in sesame seeds.
Nutrients in Sesame Seeds
Sesame seeds are a wonder food having remarkable nutritional values. It is packed with several nutrients that include-(2)
- Vital amino acids
- Saturated fats
- Poly fats
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
Health Benefits of Sesame Seeds
Let us take a detailed look at this domain to find various health benefits of sesame seeds:
Sesame Seeds are a Great Source of Fiber:
Sesame seeds are an extremely useful source of fiber. Nearly 30 grams of these unhulled seeds provides about 3.5 grams of fiber which is about 12% of the entire intake. Eating these seeds will provide you with enough fiber that your body requires on a regular basis. This will not only help to keep your gut clean, foster the generation of good bacteria in your stomach but improve your digestive system over time; fiber also plays a major role in cutting down weight, reducing the risk of cardiac diseases, and fighting problems like type 2 diabetes.(1, 2)
Health Benefits of Sesame Seeds in Controlling Triglycerides and LDL:
Certain studies into this field have indicated that a regular intake of sesame seeds can actually help to lower your bad cholesterol (LDL) and triglyceride levels. These tiny seeds contain 15% of saturated fat, 39% of monounsaturated fat, and 41% of poly saturated fat. This is exactly why it is said that an intake of sesame seeds can be extremely beneficial for your heart.(3)
Sesame Seeds as a Great Source of Plant Protein:
About 30 grams of sesame seeds can provide you with 5 grams of protein. If you wish to attain a better intake of protein out of sesame seeds you must have the hulled, roasted versions of these seeds. Both the processes of hulling and roasting reduce phytates and oxalates which can otherwise be harmful to your digestive system and can hinder the process of absorption of proteins in your body.(1) Sesame seeds are a plant-based source of protein which is why they happen to be rather conducive for vegans who do not have any animal-oriented intake. Combine these tiny seeds with other kinds of legumes, chickpeas, kidney beans etc. to get the best portions of protein intake into your diet.
Blood Pressure Lowering Benefits of Sesame Seeds:
Increased levels of blood pressure can lead to problems like cardiac arrest and even stroke. Sesame seeds have a high percentage of magnesium which can be effective in lowering your blood pressure level. Additionally, they are also rich in vitamin E, lignans, and other forms of antioxidants which can help to prevent the buildup of plaque in your arteries keeping your blood pressure levels low and healthy.
Health Benefits of Sesame Seeds for Fostering Healthy Bones:
Both the versions of hulled as well as unhulled sesame seeds are rich in calcium content. This is exactly why they are favorable for fostering strong and healthy bones.(2)
India is the largest producer of sesame.(1) Various studies have proven over and again the health benefits of sesame seeds and how does sesame keep our body healthy. Right from stimulating the digestive system to decreasing bad cholesterol in the blood, sesame seeds work wonders for anyone consuming it systematically.