Sesame Seeds for Health: Nutritional Value, Health Benefits, Types & Recipes
Sesame seeds have been cultivated for millennia hence the oldest oil rich seeds, evidently recommended by Ayurveda and other traditional forms of medicine for rejuvenating body heat, energy and for skin, hair benefits, and a must-have ingredient of every Indian Kitchen. Grown in the pods of Sesamum indicum (botanical name), a flowering plant mostly found in the tropical regions of India(Sesame Seeds are called “Til” in India) and Africa.
The external, edible husk has unhulled seeds intact, while hulled seeds come without the husk. The hull provides a golden-brown hue for the seeds. Sesame is a crop rich in cash that can tolerate severe water shortages. Hulled seeds have an off-white colour but, when roasted, turn brown. The seeds of sesame have many potential health benefits and have been used for thousands of years in folk medicine. They can protect against heart disease, arthritis and diabetes.
In particular, the seeds are rich in monounsaturated fatty acid, oleic acid, which contains up to 50% of the fatty acids in them. The seeds are also valuable dietary protein sources with amino acids of fine quality that are important for development. It contains sesamol, sesaminol, furyl-methanethiol, guaiacol, phenyl ethanthiol and furaneol, vinyl guacol, and decadienal, the combined effects Together of these compounds help stave off the human body’s destructive free radicals.
|Amount Per 100 grams|
|% Daily Value*|
|Total Fat 50 g||76%|
|Saturated fat 7 g||35%|
|Polyunsaturated fat 22 g|
|Monounsaturated fat 19 g|
|Cholesterol 0 mg||0%|
|Sodium 11 mg||0%|
|Potassium 468 mg||13%|
|Total Carbohydrate 23 g||7%|
|Dietary fiber 12 g||48%|
|Sugar 0.3 g|
|Protein 18 g||36%|
|Vitamin A||0%||Vitamin C||0%|
|Vitamin D||0%||Vitamin B-6||40%|
|*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.|
1. Sesame Helps Controls Hypertension
Studies have shown that the sesamine and sesamoline compounds found in sesame oil naturally help to lower blood pressure and also reduce cardiovascular stress. Sesame seeds are packed with up to 25% magnesium, a potent blood pressure lowering vasodilator that plays a vital role in preserving cardiovascular health.
2. Sesame Controls Blood Sugar
It may reduce blood sugar by 37% and even lowers blood pressure and prevents sudden spike of blood sugar levels.
3. Sesame Seeds are Anti-carcinogenic
Phytate & Magnesium present in the seeds strongly oppose the effects of carcinogens in the body and reduces the risk of breast, lung, pancreatic, prostate and colorectal cancers.
4. Menstrual Control
Oligomenorrhea can create a hormonal imbalance, stress, anxiety and fatigue in women, hence it is necessary to control the period irregularity. lignans present in the sesame helps to control the excess hormone production. During the second half of the menstrual cycle, consume a mixture of dry roasted sesame seeds along with the jaggery powder every day.
5. Healthy Source of Fibre
For promoting digestive health, fibre is well established take 30-40 grams daily routine. Rising evidence indicates that fibre can play a role in reducing the risk of heart disease, some cancers, obesity and type 2 diabetes.
6. Help lower Cholesterol
Sesame seeds contain 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat. Eating more polyunsaturated and monounsaturated fat compared to saturated fat will help lower cholesterol and reduce the risk of heart disease.
7. Wholesome Plant Protein
Per 3-tablespoon (30-gram) serving, sesame seeds provide 5 grammes of protein.
Opt for hulled, roasted sesame seeds to optimise protein supply. Oxalates and phytates, compounds that inhibit the digestion and absorption of protein, are reduced by the hulling and roasting processes.
For your wellbeing, protein is important because it helps create anything from muscles to hormones.
Sesame seeds are, in particular, low in lysine, an essential amino acid which is more abundant in animal products. However, by consuming high-lysine plant proteins, particularly legumes, such as kidney beans and chickpeas, vegans and vegetarians can compensate.
Sesame seeds, on the other hand, are high in methionine and cysteine, two amino acids which legumes don’t provide in large quantities.
8. Strengthens Bones
Unhulled sesame seeds, including calcium, are particularly rich in nutrients vital to bone health. Sesame seed soaking, roasting, or sprouting will enhance the absorption of these minerals.
9. Healthy Source of B- Vitamins
A good source of thiamine, niacin, and vitamin B6 are sesame seeds, which are necessary for proper cellular function and metabolism.
Types of Sesame Seed
There are 3 Common Sesame Seed Types
Typically, sesame seeds are sold in three colours:
- The most common are golden or brown sesame seeds.
- In Europe and the Americas, white sesame seeds are typically more costly and more readily available.
- In Asian countries, black sesame seeds are common.
In India, people use all the three major types of Sesame seeds in all the seasons round the year. Especially during winter, there are a bunch of delicious snacks that can be made with this boon seeds. Shop Premium Quality Seeds and Explore more down below!