Health Benefits of Sesame Seeds: Sesame seeds, also known as “Til”, are tiny seeds that add a nutty, crunchy flavour and texture to your meals. For over 5000 years, sesame seeds have been a kitchen commodity in almost every household. Not only that, they hold a notable place in Ayurveda and other medicinal forms.
You can consume sesame seeds in raw form, add them as an ingredient to your dish or use sesame seed oil in cooking. Sesame seeds are the perfect balance of health and taste – with their nutty flavour, they make your food more flavourful, and since they are a powerhouse of minerals and vitamins, they are beneficial for health.
There are a lot of sesame seeds benefits, be it your overall health, skin or hair. Before we move ahead to the health benefits of sesame seeds, let us know what they are in brief.
What are Sesame Seeds?
Sesame seeds develop in the pods of Sesamum Indicum (sesame plant), a flowering plant usually discovered in the hot regions of India and Africa. The sesame plant is an herb with foxglove-like flowers, which grow pods with sesame seeds. When the sesame seeds mature, the pods open up with a pop. Sesame oil can be made by pressing the sesame seeds.
Sesame seeds come in black and white varieties. Black sesame seeds impart a rich flavour and pungent aroma, and they must be used with other ingredients, so the dish does not get overpowered. White sesame seeds have a mild flavour and can be freely used in any dish that needs it.
Besides being used as a condiment, in Asia, the toasted seeds are used to make sesame paste, which is often used as a peanut butter substitute. In Middle Eastern and Asian cuisine, the untoasted seeds are used to make tahini paste.
Nutrition – Sesame Seeds
Sesame seeds are abundant with vital minerals like copper, zinc, calcium and magnesium. In addition to this, these wonder seeds are enriched with Vitamin B compounds and fibre, protein and antioxidants in great numbers.
Here’s the Nutritional Information for 100 g of Sesame Seeds:
- Energy – 563 kcal
- Carbohydrates – 25 g
- Dietary Fibre – 16.8 g
- Fats – 43.3 g
- Protein – 18.3 g
- Calcium – 1450 mg
- Iron – 9.3 mg
- Phosphorous – 570 mg
- Copper – 2.29 mg
- Zinc – 12.20 mg
Below are the health benefits of sesame seeds that will compel you to integrate sesame seeds into your everyday diet.
What are the Health Benefits of Sesame Seeds?
1) Rich Source of Protein
Are you a vegetarian or vegan? I have a piece of great news for you! You do not have to struggle to find a good source of protein for you. Sesame seeds are a rich source of plant protein. Protein is essential for you because it helps boost metabolism, gain muscle mass, strengthen bones, lose weight and increase metabolism. For maximum protein, go for hulled and roasted sesame seeds.
2) Source of Antioxidants
One of the crucial health benefits of sesame seeds is being a good source of antioxidants. Studies suggest that sesame seeds improve the overall amount of antioxidant movement in the blood. Lignans, a compound in sesame seed, work as an antioxidant that prevents cell damage and lowers the risk of chronic ailments. Moreover, sesame seeds include a form of Vitamin E, an antioxidant that protects from heart diseases.
3) Good for Heart Health
The heart is the main organ of your body, and so you must put effort to keep your heart in a good state. Ensuring good heart health is one of the great benefits of sesame seeds. Sesame seeds can lower LDL cholesterol and triglycerides. And, LDL cholesterol can heighten your risk of getting a heart ailment. Moreover, lignan and alpha-linolenic present in sesame seeds can block cholesterol absorption and lower the risk of heart disease.
4) Reduces Blood Pressure
Did you know high blood pressure can increase your risk of stroke or heart attack? The reason why maintaining blood pressure is highly essential. The sesame seeds are a rich source of magnesium, which can help one lower blood pressure. Also, the presence of lignans, vitamin E and other antioxidants in sesame seeds prevent plaque build-up in your arteries, thus maintaining healthy blood pressure.
5) May Regulate Your Blood Sugar
Sesame seeds are a high protein, low carbohydrate food high in healthy fats. They also contain a compound known as pinoresinol, which may aid in blood sugar control by lowering glucose levels in the blood. In fact, sesame seed oil reduces blood pressure and plasma glucose in hypersensitive diabetics. Overall, sesame seeds are a diabetes-friendly food that can reduce and maintain blood sugar levels.
6) Helps Boost Immune System
Your immunity saves you from getting infected, and we all know how important immunity has become in the Covid-19 times. Anyone with a weakened immune system can contract infections and diseases faster. You should eat foods that boost your immunity. Sesame seeds include several nutrients like zinc, copper, iron, selenium, vitamin E and B6, which are essential for the good functioning of an immune system.
7) May Reduce Inflammation
Primary research says that sesame seeds and sesame oil may possess anti-inflammatory properties and so they can help fight off an infection. In a study, researchers found that inflammation markers in people with kidney disease reduce after eating sesame, flax and pumpkin seeds every day. The anti-inflammatory properties could be because of Sesamin, a compound found in sesame seeds.
8) Good for Thyroid
Thyroid glands retain the maximum concentration of selenium of any organ in your body, and selenium plays an integral role in creating thyroid hormones. Apparently, sesame seeds are a rich source of selenium in hulled and unhulled seeds. Plus, sesame seeds also contain iron, zinc, copper and vitamin B6, which sustain the production of thyroid hormones and assist in thyroid health.
9) Reduces Arthritis Pain
Arthritis is quite a common reason behind joint pain, and most times, it affects the knees. Arthritis may be caused by factors like inflammation and oxidative damage to the cartilage that cushions joints. Sesamin, a compound found in sesame seeds, has anti-inflammatory and antioxidant properties that may help to protect your cartilage. Massage joints with sesame seed oil to reduce pain and inflammation.
10) Beneficial for Oral Hygiene
Sesame seeds can also eradicate the bacteria that can cause plaque on your teeth. When done correctly and regularly, an ancient practice known as oil pulling improves your oral hygiene and health. One of the most standard oils used in this practice is sesame oil, which involves swishing a tablespoon of sesame oil around your mouth when you wake up in the morning. The benefit of sesame seeds for oral health is apparently quite noticeable.
You can get the most out of these benefits if you stay consistent. Besides that, to avail of the stated benefits of sesame seeds, you must use sesame seeds from an authentic brand like Vasant Masala. At Vasant masala, you get the most trusted and high-quality sesame seeds and other spices.
In Conclusion,
Sesame seeds are packed with great health benefits. Even if the sesame seeds are so tiny – they can provide your body with all the nutrients that it needs. Because of their scrumptious taste and crunchy flavour, you can savour sesame seeds in many delectable dishes. Most people can freely eat sesame seeds, but people with some health conditions may need to steer clear of it!