Health Benefits of Sesame Seeds

Posted by Fruit Of Spirit on

Health Benefits of Sesame Seeds

Sesame seeds are one of the oldest seed variants known to mankind. Growing on the Sesame Indicum plant, these seeds are super tiny but highly nutritious. Be it brown, white, or black-all, the colorful varieties of Sesame Seeds have distinct benefits associated with them.  

You may have seen them sprinkled on top of cakes or burger buns, but there is so much more to these seeds than just culinary use. Contrary to their size, they are highly nutritious superfoods and have amazing health benefits!

Eager to dive into the health realm of Sesame seeds? Wait no more! Scroll down!

10 Health Benefits Of Sesame Seeds 

1. Boosts Digestive Health

The nutty, crunchy Sesame seeds are not only a treat to your taste buds, but are great for your digestive health as well. The reason Sesame seeds are good for digestive health is their high fiber content. Being a fiber-rich food, sesame seeds help maintain the smooth functioning of the digestive system, thus preventing digestive problems such as constipation.

They're so rich in fiber that consuming 3 tablespoons of white sesame seeds alone can make up 12% of your recommended daily fiber intake. The best part is these seeds can be consumed effortlessly, so eating them regularly is hands down the easiest way to maintain your fiber intake.

Are you intimidated by this information and want to know how to consume Sesame seeds in the easiest way? Keep reading. You'll find it out later in this article.

2. Improves Cardiovascular Health

Sesame seeds decrease the risk of heart diseases by lowering bad cholesterol (LDL) levels. These seeds are relatively higher in monounsaturated and polyunsaturated fats than saturated fats. This composition helps decrease high blood cholesterol and triglycerides, both of which are risk factors for heart diseases.

What's more, these seeds contain an antioxidant and anti-inflammatory compound called Sesamol that prevents atherosclerotic lesions. This also promotes better heart health and leads to a decreased risk of coronary artery disease and strokes.

3. Makes The Bones Strong

Sesame seeds are rich in a variety of nutrients that are essential for strong bones. Whether they're hulled or unhulled, these seeds pack a lot of bone-boosting vitamins and minerals, including calcium, magnesium, Manganese, and Zinc.

Black Sesame seeds, in particular, are abundant in calcium and Zinc. These two nutrients support stronger bones, making them less susceptible to conditions such as osteoporosis.

However, to fully reap these bone boosting benefits, it's recommended to roast, sprout, or soak these seeds. By doing so, you'll reduce the natural compounds Oxalate and Phytate present in them, which hinders the absorption of minerals.

4. Reduces Inflammation

Sesame seeds lower inflammation in the body. Although inflammation is a normal body response, it may become the reason for many chronic diseases if it persists for a long time. Long term inflammation is known to cause obesity, kidney disease, and even cancer. Having said that, sesame seeds potentially prevent these diseases by protecting against the destructive effects of inflammation.

However, what exactly causes Sesame seeds to reduce inflammation is not known. Supposedly, it's due to a compound called Sesamol present in Sesame seeds oil. Using black Sesame seed oil can help garner these benefits, as it is rich in copper. This oil is especially useful for the inflammation-caused conditions that affect the joints, such as Arthritis.

5. Prevents Diabetes

Diabetes is a growing health concern, stemming primarily from high blood sugar. Keeping blood sugar in control is essential for a healthy life, and Sesame seeds can help you do that. Sesame seeds are low in carbs and have a plentiful amount of healthy fats and proteins, all of which support blood sugar control.

What's more, these seeds contain a compound called Pinoresional, which inhibits the breakdown of sugar, thereby limiting the amount of blood sugar in the body. The presence of magnesium in Sesame seeds is also worthy to note here, as magnesium helps combat diabetes.

6. Improves Cell Function and Metabolism

These seeds have a variety of B Vitamins in them, all of which are extremely important for proper cell function and metabolism. These are Thiamine(B1), Niacin(B3), and B6.

These B Vitamins are present in both the hull as well as the seed itself. While hulled Sesame seeds have more of certain B vitamins, the unhulled ones have more of the others. Therefore, removing the hull will either increase or decrease the overall vitamin concentration. For instance, consuming unhulled Sesame seeds will provide only 5% of the RDI (recommended daily intake) of Vitamin B6, whereas hulled seeds will provide 14% of the same.

7.  Fights Against Free Radicals 

What Is Sesame Seed and How Is It Used?

Free radicals are harmful substances produced as a result of oxidative stress, a chemical reaction that damages the cells in a number of ways. The accumulation of free radicals in the body gives rise to many chronic diseases. In order to prevent this from happening, the body produces antioxidants.

Sesame seeds are high in antioxidants, substances that help fight free radicals.

Lignans are compounds present in Sesame seeds that have antioxidant properties. Additionally, these seeds contain gamma-tocopherol, a form of Vitamin E, which also functions as an antioxidant and protects against diseases.

8. Supports Thyroid Health

The thyroid gland depends on a number of nutrients for hormone production and smooth functioning, one of which is Selenium.

Sesame seeds, both hulled and unhulled, are a good source of Selenium. They can provide about 18% of the RDI of Selenium. Many people suffer from thyroid diseases and complications due to the deficiency of Selenium in their bodies. They can easily make up for this deficiency by incorporating Sesame seeds in their diet on a daily basis.

9. Reduces anxiety

Sesame seeds are not only good for physical health but provide many benefits for mental health as well. Anxiety is a growing mental health concern among people of all ages, and there are certain foods that help combat stress and anxiety. Sesame seeds are one of them.

There are many nutrients present in Sesame seeds that work to relieve stress. Calcium, magnesium, and vitamin B1 have calming effects on the body. These nutrients help regulate proper muscle and nerve functioning, thereby relieving stress and anxiety.

What's more, sesame seeds contain an essential amino acid called Tryptophan. Tryptophan is involved in the production of Serotonin, a neurotransmitter that regulates mood. Sesame seeds help alleviate anxiety and depression by improving the production of Serotonin.

10. Improves immune health 

The better your immune health, the safer you are from all sorts of diseases. Sesame seeds are very tiny, but they are loaded with an arsenal of immune-boosting nutrients. These nutrients include zinc, copper, iron, vitamin E, Vitamin B6, and selenium.

There are different ways in which these nutrients support the immune system. For instance, zinc is needed by the body to produce white blood cells and for further functioning of white blood cells.

Nutritional Composition of Sesame Seeds

All the health benefits of Sesame Seeds are due to its nutritional composition. These tiny seeds are regarded as superfoods because they're rich in a variety of vitamins and minerals, all of which support health in different ways. The nutritional value of 100 grams of whole, dried Sesame seeds are given below:


573 Kcal


0 g


17.73 g


23.45 g

Total Fat

49.67 g

Dietary fiber

11.8 g


97 µg

Pantothenic acid




Vitamin A

9 IU

Vitamin E


Vitamin C















34.4 µg














5 µg

Daily Recommended Intake of Sesame Seeds

12 Nutritional Benefits of Sesame Seeds | Organic Facts 

In order to garner all the health benefits of Sesame seeds that are mentioned above, you're required to consume a small handful of these seeds every day. Because these seeds are densely packed with nutrients, it's not necessary to consume large amounts of it to reap its health benefits.

Eating an excess of these seeds may cause allergic side effects in some people. As too much of anything is bad, right?

Best Ways to Eat Sesame Seeds

The best thing about Sesame seeds is they're not only healthy but tasty as well. It's a common encounter to see black and white Sesame seeds as salad dressings or as toppings on desserts and rice/noodle dishes. These seeds provide a sharp crunch and a delicate, nutty flavor to your meals, this is why they're an important part of many cuisines.

Here are a few ways to eat Sesame seeds:

  • Can be mixed in yogurt for a simple yet delicious treat
  • Can be sprinkled over rice, noodles, or cereals
  • Can be added into protein shakes or smoothies for a nutty flavor
  • Can be added to steamed broccoli
  • Can be added into muffins or cakes

Final Word

Sesame seeds are nutrient-rich oil seeds that offer a variety of health benefits. Ranging from bone health to the immune system, these seeds are great for your health.


Related Posts

Health Benefits Of Spinach
Health Benefits Of Spinach The healthy vegetable of spinach is coming from the Persian region of the world. Accordi...
Read More
Health Benefits of Shrimp
Health Benefits of Shrimp The word 'Shrimp' is used to refer to one of the crustacean species. These species are fo...
Read More
Health Benefits of Extra Virgin Olive Oil
Health Benefits of Extra Virgin Olive Oil What are the health benefits of extra virgin olive oil? Olive oil has ...
Read More
Health Benefits of Crimini Mushrooms
Health Benefits of Crimini Mushrooms Mushrooms are fungi, a distinct dimension of nature from flora and fauna. T...
Read More
Health Benefits of Romaine Lettuce
Health Benefits of Romaine Lettuce Romaine lettuce is a highly nutritious, minimal calorie-containing vegetable ...
Read More
Health Benefits of Winter Squash
Health Benefits of Winter Squash What's comfier than a warm bowl of squash soup in winter? While many of you are fa...
Read More

Share this post

← Older Post Newer Post →