Sesame grows in tropical and subtropical regions of the world, including Asia, Africa and South America. People grow it for its edible seeds, which are a popular addition to many dishes around the world. The sesame plant, Sesamum indicum, produces seeds that contain protein, fiber and healthy fats. Sesame seeds also provide calcium, B vitamins, vitamin E, and antioxidants.
You can eat sesame seeds as they are, add them as an ingredient to meals, or use sesame oil in cooking. Tahini, which people use to make hummus and other foods, is a paste made from sesame seeds.
Here are the health benefits of sesame seeds and we explain how to incorporate them into our diet.
Sesame seeds are a good source of protein. One tablespoon, or 9 grams, of sesame seeds contains 1.60 g of protein. A tablespoon, or 15 g, of tahini provides 2.55 g of protein. Protein helps the bones, muscles and tissues of the body to stay healthy. They play a key role in growth.
Sesame seeds are a good source of calcium. One tablespoon of sesame seeds provides 87.80 milligrams of calcium. One tablespoon of tahini contains 63.90 mg of this mineral.
A daily intake of 1000 mg of calcium for people aged 19 and over is desirable. Women over 51 and men over 71 need 1200 mg, while people ages 14 to 18 need 1300 mg per day.
Calcium is an essential mineral for supporting the health and functioning of the following:
– blood vessels
– cell signaling
Sesame seeds are a good source of B vitamins, 100 g containing:
– thiamine 0.791 mg
– riboflavin 0.247 mg
– niacin 4.515 mg
– pantothenic acid 0.050 mg
– vitamin B6 0.790mg
– folate 97 micrograms
The body cannot store most B vitamins, so people need to get them regularly in their diet. B vitamins are essential because they convert nutrients in food into energy that the body can use. B vitamins also promote cell growth and the production of red blood cells.
Sesame seed oil contains vitamin E. Vitamin E is an antioxidant that helps protect the body from cell damage caused by free radicals. This damage can occur when the body converts food into energy or comes into contact with cigarette smoke, pollution or UV rays.
Vitamin E also helps support the immune system and allows cells to communicate with each other. Additionally, it promotes vascular health by widening blood vessels and preventing blood clots from forming.
Lower blood pressure
Sesame seeds contain calcium and magnesium, which may help lower blood pressure and protect blood vessel health. Lower blood pressure can reduce the risk of certain chronic diseases, such as cardiovascular disease.
Sesame seeds contain monounsaturated fats and polyunsaturated fats, which may help promote heart health. Moderate levels of monounsaturated and polyunsaturated fats may help reduce the risk of heart disease and stroke by lowering levels of bad cholesterol in the blood. Monounsaturated and polyunsaturated fats help people stay healthy if consumed in moderation.
A 2016 review found sesame seeds and sesame seed oil to have a positive effect on oxidative stress and the potential to increase antioxidants in the body. Sesame seeds contain phenolics, like lignans, which have high antioxidant properties. By reducing oxidative stress, phenolics can help prevent cardiovascular disease, cancer, and neurodegenerative diseases, such as Alzheimer’s disease.
Other Health Benefits of Sesame Seeds
Sesame seed lignans have other benefits besides their antioxidant properties. A 2019 study suggests that phytoestrogens, which include lignans, may help reduce the risk of osteoporosis, menopausal symptoms and breast cancer. A 2016 article reports that other compounds found in sesame seeds may have health benefits. The authors highlight sesamol, which has antioxidant and anti-aging properties, and sesamolin, which has anti-inflammatory, antihypertensive and anticancer effects. They also mention sesamin, which has all these properties.
Black or white sesame seeds?
Black sesame seeds have a slightly stronger flavor than white sesame seeds, which have a lighter flavor. Black and white sesame seeds may also have slightly different nutritional properties. A 2016 study found that black sesame seeds may have higher antioxidant activity than white sesame seeds.
Prepare the sesame seeds-
Sesame seeds can be used in different ways. For example, they can be sprinkled on salads, stir-fries or soups. Toasting sesame seeds makes them crunchier and can enhance the flavor. Sesame seeds can be toasted by spreading them on a baking sheet and placing them in the oven for 5 to 10 minutes at 200°. Stirring the seeds from time to time ensures that they toast evenly.
Tahini can also be used as an ingredient in dips and sauces or incorporated into dishes to add nutrients and flavor.
The many benefits of sesame seeds
Sesame seeds are nutritious and can provide many health benefits. They are a good source of protein, fiber and healthy fats. They also provide vitamins and minerals, including calcium, vitamin E and B vitamins. Thanks to their antioxidant properties, sesame seeds can help reduce oxidative stress, potentially helping to prevent health problems. , including cardiovascular and neurodegenerative diseases. Raw or toasted sesame seeds are easy to sprinkle on dishes, or people can use sesame seed oil or tahini in a variety of recipes. Those with a sesame allergy should be careful to avoid any product that contains sesame in any form, including sesame seeds, sesame oil, and tahini.
Aglave, HR (2018). Physiochemical characteristics of sesame seeds.
Vitamin B. (2020).
Zhang, H., et al. (2013). Genome sequencing of the important oilseed crop Sesamum indicum L.
Zhou, L., et al. (2016). Phytochemical contents and antioxidant and antiproliferative activities of selected black and white sesame seeds.
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