Sesame Seeds Health Benefits And Nutrition Facts

Table of Contents

How This Helps

Type 2 Diabetes | High Cholesterol | Digestion | Skin | Heart Disease | Anemia | Cancer | Skin | Arthritis | Liver | Osteoporosis | Eye health |


There are many ways to begin enjoying sesame seeds into your diet, but maybe the most popular is just to sprinkle it on top of your favorite meals. Sprinkle them over a bowl of soup, salad, smoothie, or even yogurt,  and revel in the nutty taste and additional texture of the seeds with your meal.
Here are some easy ways to incorporate sesame seeds into your diet:
– Tahini, one of the primary ingredients of hummus, consists of roasted sesame seeds and vegetable oil earth to a thin paste. It is also possible to create a light salad dressing from tahini.
– Sesame seeds are also roasted, crushed, and then sprinkled over salads. This will give you more variety and taste than your normal salad.
– Add raw sesame seeds into any side dish to add flavor and crunch. As an example, you can add to bean or vegetable dishes.
– Sesame oil is a terrific choice to include in your cooking.
– Just as almond milk, you can create your own sesame milk.
You can make tahini easily at home. It takes just two ingredients for a delicious dip. Tahini is a simple paste made from ground toasted sesame seeds. It may be served as a dip by itself or is employed in popular Mediterranean recipes such as hummus and baba ghanoush.  Tahini is really easy to make by yourself, with only two components.  You can whip up a little cupful and have only enough to make about two to three batches of homemade hummus.
All you will need to create tahini is sesame seeds and a small amount of oil, such as olive oil or canola oil. You may just toast the sesame seeds for a little bit and then mix then up using a small bit of oil till you get a nice and smooth paste.  Hulled seeds have less of a sour flavor, but you can catch whatever you find in the store. The seeds taste best when they are toasted.

Science and Research

Sesame Seeds Health Benefits:

Sesame seeds are very rich in calcium content. Regular consumption of a diet containing sesame seeds can reduce bone loss due to menopause in women and arthritis. Additional calcium also decreases migraines. It is also known to decrease the symptoms of PMS in women.
Heart Disease:
Sesame seeds are rich in lignin molecules, sesamin, and episesamin, which lower the concentrations of the liver and serum cholesterol by decreasing cholesterol absorption by the body. Moreover, the seeds are one of the highest sources of phytosterols, which have a chemical structure similar to cholesterol. When these molecules are present in sufficient amounts in the blood, they improve the immune response and reduce the risk of cancers and heart diseases.
Sesame seeds are rich in a compound called phytase and minerals like magnesium. Both of these components are very effective in decreasing the effect of colorectal cancer. These compounds decreased the risk of tumor development by 13% and 12% for both of these chemical components respectively.

Sesame seeds nutrition facts

Sesame Seeds Nutrition Facts:
Serving size: 100 g
Nutrients Amount
Water 4.69 g
Energy 573 kcal (2,400 kJ)
Carbohydrates 23.45 g
Sugars 0.3 g
Dietary fiber 11.8 g
Fat 49.7 g
Protein 17.7 g
Thiamine (B1) 0.8 mg
Riboflavin (B2) 0.25 mg
Niacin (B3) 4.5 mg
Folate (B9) 97 μg
Vitamin C 0.0 mg
Calcium 975 mg
Iron 14.6 mg
Magnesium 351 mg
Manganese 2.5 mg
Phosphorus 629 mg
Potassium 468 mg
Sodium 11 mg
Zinc 7.8 mg
Source: USDA Nutrient Database No. 28

History of sesame seeds

Sesame seeds (Sesamum indicum) are tiny, flat oval seeds with a nutty taste and a delicate, almost invisible crunch. They come in an assortment of colors, depending on the variety, including yellow, white, black, and red.

Sesame seeds are valued for their high content of sesame oil, an oil that’s quite resistant to rancidity. Sesame seeds are the primary ingredients in both tahini and the Middle Eastern sweet treat, halvah.

Sesame seeds have been grown since ancient times in tropical areas.  According to Assyrian legend, once the gods met to make the world, they drank wine made from sesame seeds.

These seeds are believed to have originated in India as mentioned in ancient Hindu legends. In these legends, tales are told by which sesame seeds represent a symbol of immortality. From India, sesame seeds were traded throughout the Middle East, Africa, and Asia.

Sesame seeds were among the first plants processed for oil and as one of the first condiments.

Sesame Seeds Health Benefits

Sesame seeds are a good copper source and an excellent source of manganese, potassium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. Sesame seeds also contain sesamin and sesamolin and have been proven to possess a cholesterol-lowering effect in humans.  They also prevent high blood pressure and boost vitamin E  in animals. Copper is beneficial for sufferers of rheumatoid arthritis, while magnesium is known for helping people with respiratory difficulties.

This rich range of minerals translates to the following health benefits:

1. Magnesium for Vascular and Respiratory Health

Studies Have supported magnesium’s usefulness in:

Preventing the airway spasm in asthma

Lowering high blood pressure, a leading factor in heart attack, stroke, and diabetic heart disease

preventing the trigeminal blood vessel spasm which causes migraine attacks

Restoring normal sleep patterns in women that are experiencing unpleasant symptoms associated with menopause

2. Copper for Rheumatoid Arthritis

Copper Is famous for its use in reducing some of the swelling and pain of rheumatoid arthritis. Copper’s effectiveness is a result of the fact that this trace mineral is essential in several of antiinflammatory and antioxidant enzyme systems. Moreover, copper plays a significant role in the activity of lysyl oxidase, an enzyme required for the cross-linking of elastin and collagen –the floor substances that provide structure, strength, and elasticity in blood vessels, joints, and bones.

3. Calcium to Prevent Colon Cancer, & Migraine

Research shows that calcium help protect colon cells from cancer-causing chemicals

help stop the bone loss that may occur because of menopause or specific conditions likely help rheumatoid arthritis, prevent migraines, and even reduce PMS symptoms.

4. Zinc for Bone Health

Another reason for elderly men & women to make zinc-rich foods like sesame seeds is bone mineral density.  A study of 396 men aged 45-92  in the American Journal of Clinical Nutrition discovered a link between lower amounts of zinc in the diet and osteoporosis in the hip and spine.

5. Vitamins B for your skin & hair

Sesame seeds in oil form were historically known to help prolong beauty. The seed itself has many complex B vitamins that are important for many parts of the body, including your hair, eyes, and skin. Vitamins B includes thiamin, niacin, folic acid, pyridoxine, and riboflavin.

6. Protein & fiber for digestion

Sesame seeds supply your body with a healthy dose of fiber and protein. This protein will assist in the upkeep and development of muscles, while the fiber from sesame seeds helps support a healthy digestive system.

7. Phytosterols for lower cholesterol

Phytosterols are chemicals found in plants that have a chemical structure very similar to cholesterol. Adequate quantities in a diet may help decrease cholesterol, enhance the immune response, and reduce the risk of certain cancers.

Phytosterols’ beneficial effects are so dramatic that they’ve been extracted from soybean, corn, and walnut tree oil and added to processed foods. These include butter-substitute spreads marketed as cholesterol-lowering foods.

Researchers listed the amounts of phytosterols found in seeds and nuts commonly eaten in the USA in the Journal Of Agricultural & Food Chemistry. It turns out that sesame seeds had the highest total phytosterol content (400-413 mg per 100 g ).


There are many ways to begin enjoying sesame seeds into your diet, but maybe the most popular is just to sprinkle it on top of your favorite meals. Sprinkle them over a bowl of soup, salad, smoothie, or even yogurt,  and revel in the nutty taste and additional texture of the seeds with your meal.


Have a Question?