Sesame: 22 Nutrition Facts And Health Benefits

1. Sesame seeds are a vegetarian dish rich in protein.

Sesame seeds are a good source of dietary protein, and amino acids make up 20% of the seeds. Therefore, sesame seeds are perfect for a high-protein vegetarian diet.

2. Sesame seeds help prevent diabetes.

Sesame seeds contain magnesium and other nutrients that prevent diabetes.

Studies show that magnesium can have a positive effect in controlling the symptoms of diabetes.

The fatty acid and seed extracts present in sesame seeds may promote better functioning of prescription medications in diabetic patients, including glibenclamide. This is especially true for people with type 2 diabetes. Sesame seeds make medications more effective in the body and control insulin and glucose in the blood.

3. Sesame seeds help treat anemia.

Sesame seeds are rich in iron. Therefore, sesame seeds are highly recommended for people suffering from anemia.

4. Sesame seeds are good for cardiovascular health.

Sesame seeds prevent atherosclerotic lesions, which are helpful for heart health.

Sesame seeds contain an antioxidant and anti-inflammatory compound called sesamol.

Sesame seeds are rich in oleic acid, a single unsaturated fatty acid, which helps lower bad cholesterol and increases good cholesterol in the body. This helps prevent the risk of coronary artery disease and stroke.

5. Sesame seeds are helpful for cancer.

Sesame seeds contain magnesium which has anticancer effects. It also contains an anticancer compound called phytate. This compound minimizes the effects of free radicals, a potentially dangerous metabolic by-product of the body. Large amounts of free radicals in the body cause cancers such as leukemia, colon cancer, prostate cancer, breast cancer, lung cancer, and pancreatic cancer, as well as premature aging, heart disease, and cognitive dysfunction. Therefore, eating sesame seeds can prevent these diseases.

6. Sesame seeds are good for digestive health.

Sesame seeds are rich in fiber, which helps support a healthy digestive system. The high fiber content helps smooth bowel function and relieves constipation.

7. Sesame seeds help with rheumatoid arthritis.

Sesame seeds contain copper, an essential mineral in the antioxidant enzyme system, which reduces pain and swelling associated with arthritis. Copper also helps blood vessels, bones, and joints.

8. Sesame seeds are good for respiratory health.

The magnesium contained in sesame seeds prevents cramps in the respiratory tract to prevent asthma and other respiratory diseases.

9. Sesame seeds protect against radiation damage.

One of the unique benefits of eating sesame seeds regularly is that it protects your organs from the damaging effects of radiation because it contains a compound called sesamol. Radiation can cause cell mutations that can cause many degenerative diseases. Sesamol content protects DNA and prevents cancer from cell mutations.

10. Sesame seeds are good for bone health.

Sesame seeds contain zinc that increases bone mineral density and bone health. Deficiency of this mineral can lead to osteoporosis. Sesame seeds are also a great source of calcium, an essential trace mineral for bone health.

Sesame is a recommended diet for people who already have bone disease. Sesame seeds repair debilitating bones such as osteoporosis or bone damage. It can also strengthen bones and promote the production of new bone materials.

11. Sesame seeds are good for oral health.

The fatty acids present in sesame seeds can have convergent and antibacterial effects when they are broken down and released from the mouth when chewed. One of the most common bacteria that can negatively affect oral health is streptococcus aureus. Eating sesame seeds is directly related to reducing the presence of bacteria in the mouth.

12. Sesame seeds help to negate the effects of alcohol.

Sesame seeds help break down the harmful effects that alcohol addiction causes and the body on the liver.

13. Sesame seeds are good for mental health.

Sesame seeds contain many nutrients that have stress relieving properties.

Minerals like magnesium and calcium act as anticonvulsants by controlling muscle function, contraction, and relaxation.

Thiamine (vitamin B1) has a sedative effect that helps with proper neural function. This vitamin deficiency can cause muscle cramps and depression.

Tryptophan is an essential amino acid involved in the production of serotonin, a neurotransmitter that controls sleep patterns and moods. If serotonin production and brain transmission are not normal, they can cause anxiety and depression.

14. Sesame seeds help lower cholesterol levels.

Black sesame seeds help lower cholesterol levels. These include two substances, Sesamin and Sesamolin, which belong to a textile group called Lignan. Foods with lignans have a cholesterol-lowering effect because they are rich in fiber.

Black sesame seeds also contain a plant compound called plant sterols that has a similar structure to cholesterol. Eating black sesame not only lowers blood cholesterol levels, it also reduces the risk of certain types of cancer.

15. Sesame seeds help lower blood pressure.

High blood pressure is a common health problem for women and men of different ages today. Studies show that eating sesame seeds can help lower high blood pressure. The magnesium in sesame seeds helps lower blood pressure.

16. Sesame seeds are rich in fiber.

Sesame seeds are rich in fiber. Sufficient fiber intake promotes digestion, prevents certain types of cancer, provides heart health, and controls type 2 diabetes.

17. Sesame seeds are good for inflammation.

Sesamin, a compound found in sesame seeds, has anti-inflammatory properties. Chronic inflammation can lead to obesity, cancer, and increases the risk of heart and kidney disease.

Copper-rich sesame seeds also help fight various inflammatory diseases such as arthritis. Copper is also essential for strengthening blood vessel walls. This is because the thinner the wall of the vessel, the more likely it is to break. It also strengthens bones and joints.

Another advantage of consuming copper is that it increases your intake of iron, not minerals that are easy to consume. Iron is the main ingredient in hemoglobin, and a lack of iron in the body can lead to anemia. Copper is essential to prevent anemia and other related diseases. This ensures that the body’s circulation works optimally and that all organs receive the optimal amount of oxygen.

18. Sesame seeds are a rich source of vitamin B.

Sesame seeds are rich in vitamin B. Vitamin B is responsible for several bodily functions, such as promoting metabolism and regulating cell function. Sesame seeds help you reach the daily dose of various B vitamin groups, such as thiamine, niacin, vitamin B6.

19. Sesame seeds help eliminate oxidative stress.

Regular consumption of sesame seeds can increase antioxidants in the blood, relieve oxidative stress, and prevent various chronic diseases.

20. Sesame seeds help improve immunity.

Sesame seeds are rich sources of various nutrients like selenium, copper, zinc, iron, vitamin B6, and vitamin E, which play an important role in the production of white blood cells to fight infection.

21. Sesame seeds improve metabolic function.

Metabolism is the core of health. Metabolism keeps the body strong and provides a high level of energy that can be used internally for cellular function. It also increases mobility and activity and promotes cell growth. The rich fiber in sesame seeds improves the body’s metabolic function.

22. Sesame seeds help hair growth and skin health.

Rich in sesame seeds, zinc is an important component in the formation of collagen, a compound that strengthens and activates skin, hair, and muscle tissue.

Sesame seeds also contain essential fatty acids like omega 3, omega 6, and omega 9 that promote hair growth.

Nutritional information per 100 g of sesame seeds

  • Energy 573Kcal (29%)
  • Carbohydrates 23.45g (18%)
  • Protein 17.73 g (32%)
  • Total fat 49.67 g (166%)
  • Cholesterol 0 mg (0%)
  • Dietary fiber 11.8 g (31%)
  • Folic acid 97 µg (25%)
  • Niacin 4,515 mg (28%)
  • Pantothenic acid 0.050 mg (1%)
  • Pyridoxine 0.790 mg (61%)
  • Riboflavin 0.247 mg (19%)
  • Thiamine 0.791 mg (66%)
  • Vitamin A 9 IU (<1%)
  • Vitamin C 0 (0%)
  • Vitamin E 0.25 mg (2%)
  • Sodium 11 mg (1%)
  • Potassium 468 mg (10%)
  • Calcium 975 mg (98%)
  • Copper 4,082 mg (453%)
  • Iron 14.55 mg (182%)
  • Magnesium 351 mg (88%)
  • Manganese 2,460 mg (107%)
  • Phosphorus 629 mg (90%)
  • Selenium 34.4 µg (62.5%)
  • Zinc 7.75 mg (70%)

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