Health Benefits of Sesame Seeds

Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. The sesame plant is one of the oldest cultivated plants in the world and as well as being a popular seed it is also a desirable oilseed used in professional and domestic kitchens across the world.

Sesame seeds are loaded with minerals that are incredibly important for our bodies. Sesame seeds in particular are great sources of magnesium, calcium, iron, zinc, molybdenum, and selenium! Copper has been shown to help relieve inflammatory diseases such as arthritis. Other minerals found in sesame seeds such as magnesium, calcium, and zinc have been shown to help with colon cancer, prevent migraines, reduce PMS symptoms, reduce bone loss, support general bone health, support respiratory health, support heart health and reduce cholesterol levels!

Some of the great benefits are listed as:

1. Full of Great Protein

Sesame seeds are full of high quality protein making up 20 percent of the seed with 4.7 grams of protein per ounce.

2. Helps Prevent Diabetes

Sesame seeds contain magnesium and other nutrients. Sesame oil has been shown to prevent diabetes, and it can also improve plasma glucose in hypersensitive diabetics.

Sesame seeds are low in carbs while high in protein and healthy fats — all of which may support blood sugar control.

Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase. Maltase breaks down the sugar maltose, which is used as a sweetener for some food products. It’s also produced in your gut from the digestion of starchy foods like bread and pasta. If pinoresinol inhibits your digestion of maltose, this may result in lower blood sugar levels

3. Reduces Blood Pressure

Sesame seeds are high in magnesium, which may help lower blood pressure. Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure. The same study above reveals how sesame oil lowers blood pressure in diabetics. Sesame seeds are full of magnesium – a key nutrient known to help lower blood pressure.

4. Lowers Cholesterol

Sesame helps lower cholesterol levels, because it contains phytosterols that block cholesterol production. Black sesame seeds are especially high in phytosterols.

5. Good for Digestion

The high fiber content of sesame seeds helps the intestines with elimination.

6. For Healthy Skin

The high zinc content helps produce collagen, giving skin more elasticity and helping repair damaged body tissues. Regular use of sesame oil can reduce skin cancer.

7. Boosts Heart Health

Sesame seed oil can help heart health by preventing atherosclerotic lesions with the antioxidant and anti-inflammatory compound known as sesamol.

The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage your cells and increase your risk of many chronic diseases. Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease

8. Prevents Cancer

Sesame seeds contain anti-cancer compounds including phytic acid, magnesium and phytosterols. Sesame seeds have the highest phytosterol content of all seeds and nuts.

9. Helps Lessen Anxiety

Sesame seeds contain the stress-relieving minerals magnesium and calcium. Sesame also contains the calming vitamins thiamin and tryptophan that help produce serotonin, which reduces pain, assists moods and helps you sleep deeply.

10. Alleviates Anemia

Black sesame seeds are particularly rich in iron, so they’re highly recommended for those with anemia and weakness.

11. Prevents Wrinkles

Sesame seed oil prevents harmful ultraviolet rays of the sun from damaging your skin, thus preventing the appearance of wrinkles and pigmentation.

12. Encourages Bone Health and Prevents Osteoporosis

Sesame seeds are a great source of both calcium and zinc, and both these minerals play a key role in helping to maintain strong, healthy bones.  A handful of sesame seeds contains more calcium than a glass of milk. Also, the high zinc content of sesame boosts bone mineral density.