Health Benefits of Sesame

Sesame seeds are small, oil-rich seeds produced in pods by the Sesamum indicum plant. Unhulled seeds have the outer, edible husk intact, whereas hulled seeds do not. The hull imparts a golden-brown color to the seeds. Hulled seeds are off-white in hue but brown when roasted. Sesame seeds have been used in folk medicine for thousands of years and may have various health benefits. However, to reap the health advantages, you may need to consume a large amount – a small handful every day.

Here are a handful of sesame seeds’ health advantages.

Reduce Your Cholesterol

Lignans and phytosterols are plant components that can help decrease cholesterol and are found in sesame seeds. Phytosterols are also thought to boost your immune system and lower your risk of some malignancies. Researchers discovered that sesame seeds have the greatest total phytosterols concentration of any nut or seed regularly consumed in the United States, with 400 to 413 milligrams per 100 grams. These and other compounds found in sesame seeds are also known to lower blood pressure.

High in antioxidants

Lignans are plant chemicals found in sesame seeds. These antioxidants can help protect your cells and may lower your risk of some illnesses. They’re also high in gamma-tocopherol, a vitamin E thought to lower the risk of heart disease. However, further study is required to prove that this is true.

Good Fiber Source

Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which accounts for 12% of the RDA. Fiber is widely known for its digestive health benefits. Furthermore, new research reveals that fiber may help reduce the risk of heart disease, malignancies, obesity, and type 2 diabetes.

Combat Infections

Sesamin and sesamolin, found in sesame seeds, have antioxidant and antibacterial effects. Antioxidants are beneficial to your health because they protect your body from numerous illnesses by delaying cell damage. Sesame seeds are antibacterial against staph infections, strep throat, and common skin fungi such as athlete’s foot.

It might be beneficial to your heart

LDL cholesterol and triglycerides have been reported to be reduced by sesame seeds. By the way, this is the “bad” cholesterol that increases your risk of heart disease. In addition to lignan, which can help prevent cholesterol absorption, sesame seeds contain alpha-linolenic acid (ALA). According to research, ALA may also help lessen your risk of heart disease.

Plant Protein Source That Is Nutritious

Per 3-tablespoon (30-gram) serving, sesame seeds provide 5 grams of protein. Choose hulled, roasted sesame seeds to optimize protein availability. The hulling and roasting processes minimize oxalates and phytates, chemicals that interfere with protein digestion and absorption. Protein is significant for your health since it aids in developing everything from muscles to hormones. Notably, sesame seeds are deficient in lysine, an important amino acid found in higher concentrations in animal products.

Dental Health

Sesame seeds can also help to eliminate the germs that produce plaque on your teeth. When done correctly and regularly, this ancient technique known as oil pulling has been found to benefit your mouth’s cleanliness and health. One of the most prevalent oils used in this technique is sesame oil, which entails swishing a tablespoon of oil about your mouth as you wake up in the morning.

Blood pressure may be reduced

Sesame seeds contain magnesium, a mineral that can help decrease blood pressure. Furthermore, magnesium aids in the regulation of neuronal function and blood sugar levels. It is also important in creating protein, bone, and DNA.

May Promote Bone Health

Sesame seeds, both unhulled and hulled, are high in minerals that promote bone health, with the hull containing the most calcium. Three tablespoons (30 g) of sesame seeds boast. Sesame seeds contain natural chemicals called oxalates and phytates, antinutrients limiting mineral absorption. To reduce the influence of these substances, soak, roast, or sprout the seeds. One study discovered that sprouting lowered phytate and oxalate concentrations in both hulled and unhulled sesame seeds by nearly 50%.


Sesame seeds are high in several beneficial elements. They are an excellent source of protein and make an excellent supplement to vegetarian and vegan diets. Sesame seeds are high in manganese and calcium, both of which help your bones develop strong and healthy.

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