We obviously love sesame seeds here at Sesame. Why? Sesame seeds are tiny nutritional powerhouses. While sesame seeds are primarily grown to produce sesame oil, they are edible and loaded with nutritional value. Packed with protein, nutrients, and healthy fats, these little kernels from the sesame plant can help with weight loss, heart health, and more.

Sesame seeds aren’t just good for you; they are also delicious. With a nutty flavor and pleasing crunch, sesame seeds can be added to salads, stir-fries, meat dishes, smoothies, and even some desserts. Read on to learn more about this powerful superfood and how you can use it to improve your health.

Sesame Seed Basic Facts

Sesame seeds are the seeds of the sesame plant (Sesamum indicum L.). People have been growing sesame seeds for thousands of years. Evidence shows that they began to be cultivated on the Indian subcontinent some 5,000 years ago. They were a popular trade item, becoming a staple of Asian cuisines and Chinese medicine. Now, they are used in supplements, medicines, and a wide range of dishes.

If you’re browsing the aisles of a supermarket, you might find two types of sesame seeds: black and white. Black sesame seeds have a bitter flavor and are slightly more nutrient-dense than white ones. This is because they still have the hull (the outer shell that protects the seed). White sesame seeds have had this hull removed and have a nuttier and sweeter flavor than black seeds.

Black sesame seeds are often significantly more expensive than white sesame seeds due to the perception that they have higher nutritional value. Still, the evidence supporting the difference in nutritional density is inconclusive at best.

You can find sesame seeds in the spices aisle of most supermarkets, often near flax seeds, chia seeds, and other cooking aids.

Health Benefits of Sesame Seeds

There’s a reason that sesame seeds have been a staple of diets and medicine for thousands of years: they’re really good for you! The numerous health benefits of sesame seeds include:

Sesame seeds have been found to help lower cholesterol levels due to their rich content of plant compounds known as lignans and phytosterols. Phytosterols are plant compounds that bear a structural resemblance to cholesterol and compete with it for absorption in the digestive tract.

When we consume foods like sesame seeds that are high in phytosterols, they can effectively block the absorption of dietary cholesterol, thus reducing its entry into the bloodstream. Additionally, sesame seeds are a source of healthy fats, mainly monounsaturated and polyunsaturated fats, which can have a favorable impact on overall cholesterol levels when they replace saturated fats in the diet.

Sesame seeds may play a role in lowering blood pressure due to their rich content of beneficial nutrients. These tiny seeds are a good source of magnesium, which is known to help relax blood vessels and improve blood flow. Lower blood pressure can reduce the risk of cardiovascular disease and other chronic conditions.

Sesame seeds are an excellent dietary fiber source crucial in promoting good health. Just one ounce of sesame seeds provides nearly 4 grams of dietary fiber. This fiber content is beneficial for several reasons:

Firstly, it aids digestion by preventing constipation and promoting regular bowel movements.

Secondly, dietary fiber can help stabilize blood sugar levels by slowing down the absorption of sugars, making it a valuable component for individuals with diabetes.

Additionally, a high-fiber diet, including sesame seeds, can contribute to weight management by promoting a feeling of fullness, reducing overeating, and supporting weight loss goals. Furthermore, dietary fiber has been linked to a lower risk of heart disease by helping to lower LDL (bad) cholesterol levels.

Sesame seeds are a potent source of antioxidants and anti-inflammatory compounds. These tiny seeds contain powerful antioxidants like sesamin and sesamol, which help protect cells from oxidative stress and damage caused by free radicals. This antioxidant activity may reduce the risk of chronic diseases and slow down the aging process. Lignans like sesamolin and sesamin also exhibit anti-cancer characteristics.

Additionally, sesame seeds contain anti-inflammatory properties, primarily due to the presence of sesamol and other bioactive substances. These anti-inflammatory effects help alleviate inflammation, potentially reducing the risk of chronic inflammatory conditions such as heart disease and arthritis.

Sesame seeds promote bone health primarily through their rich content of essential minerals, such as calcium, magnesium, manganese, and phosphorus. Calcium, in particular, is crucial for maintaining strong and healthy bones, and just one ounce of sesame seeds provides about 10% of the recommended daily intake.

Furthermore, sesame seeds contain magnesium, which aids in calcium absorption and helps maintain bone density. Phosphorus is another vital mineral for bone health, as it plays a role in forming and repairing bone tissue.

Sesame seeds are a valuable source of B vitamins, including thiamin (vitamin B1), niacin (vitamin B3), riboflavin (vitamin B2), vitamin B6, and folate (vitamin B9), which play a crucial role in cell function and metabolism. They are also rich in iron and copper. Niacin aids in converting food into energy and is essential for DNA repair. Riboflavin is involved in various metabolic pathways, helping the body process fats, drugs, and steroids. Folate is crucial for cell division and the production of DNA and RNA.

These B vitamins collectively support cellular processes and metabolism, ensuring that our bodies efficiently utilize the nutrients we consume.

Sesame seeds are a remarkable source of protein. You can find a substantial amount of high-quality protein in just a small serving, making them a valuable addition to vegetarian and vegan diets. These seeds are composed of approximately 20% protein by weight, and they provide all the essential amino acids the body needs for various functions, including muscle maintenance and repair.

Incorporating sesame seeds into your meals, whether sprinkled on salads, blended into dips like tahini, or added to stir-fries, is an excellent way to boost your protein intake from plant sources and support your overall dietary protein needs.

Sesame seeds offer valuable immune system support and promote optimal cell function through their rich content of essential nutrients. They contain iron, which is vital for producing red blood cells, helping transport oxygen throughout the body, and supporting overall immune function.

Also, sesame seeds provide copper, which is essential for developing and maintaining a robust immune system. Vitamin B6 in sesame seeds plays a role in antibody production, aiding the body's defense against infections. Furthermore, these seeds contain zinc, a mineral crucial for immune cell development and function.

Who knew so much good could be packed into such a tiny package? When consumed in moderation, Sesame seeds should be a superfood staple in your diet. Throw them in a smoothie, as a garnish on bread, or in a wide range of dishes to experience the nutritional benefits of sesame seeds yourself.

Sources:

• Alipoor, B., Haghighian, M. K., Sadat, B. E., & Asghari, M. (2012). Effect of sesame seed on lipid profile and redox status in hyperlipidemic patients. International journal of food sciences and nutrition, 63(6), 674–678. https://doi.org
  
• Wang, D., Zhang, L., Huang, X., Wang, X., Yang, R., Mao, J., Wang, X., Wang, X., Zhang, Q., & Li, P. (2018). Identification of Nutritional Components in Black Sesame Determined by Widely Targeted Metabolomics and Traditional Chinese Medicines. Molecules (Basel, Switzerland), 23(5), 1180. https://doi.org
  
• Wei, P., Zhao, F., Wang, Z., Wang, Q., Chai, X., Hou, G., & Meng, Q. (2022). Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications. Nutrients, 14(19), 4079. https://doi.org