Seeds are one of the smallest superfoods available on the planet. They are rich in fiber, fats, vitamins, minerals, antioxidants, and are super tasty, and nutritious. They are quite versatile to use and can incorporate into the everyday diet in various ways. Apart from various seeds available in the market, one such powerhouse of nutrients is the sesame seeds.
Sesame seeds are one of the oldest, domesticated oilseed crops which is small, hard, round in shape. They are extracted from the sesame plant which belongs to the genus Sesamum. It is a flowering plant, which is cultivated across the tropical regions for its edible seeds. They have a nutty flavor and are known to make famous tahini paste in the Mediterranean and the Middle East.
There are 3 common types of sesame seeds are found across the world: Golden/brown, white, and black sesame seeds. As people have been growing them for years and it has been a very common ingredient in various cuisine worldwide. Let’s get to know the 6 major health benefits these tiny superfoods offer if we incorporate them in our daily meals:
1. Moisturizes skin & prevents aging
The fats compounds found in the sesame seeds help to lock moisture into the skin by keeping it soft and hydrated. The presence of vitamin B2, vitamin E, and zinc compounds in sesame seed oil prevents acne and intercepts premature aging by protecting the skin from UV rays respectively. The antioxidant in the oil helps to even out skin tone by reducing hyperpigmentation over time which reduces the appearance of dark spots, freckles, and other blemishes.
2. Sesame seeds for weight loss
Sesame seeds are an excellent source of fiber. As 100gms of sesame seeds contain 8gms of fiber which keeps you full for a longer duration, thus stopping you from grabbing onto snacks between the meals. Fiber also maintains the flow of sugar and fat into the bloodstream and makes you feel less hungry.
They are also high on protein, which increases the body’s metabolism and restrains hunger by avoiding excessive calorie intake.
3. Promote hair growth & reduces dandruff
The antibacterial and antioxidant properties found in sesame oil help fight off bacteria that irritate or inflame the hair follicles and reduce dandruff by killing the fungus which causes them.
Vitamin B1 found in sesame oil promotes hair growth by stimulating cell metabolism and blood flow to the scalp. It also provides the hair strands with the essential nutrients to grow long, shiny, and strong hair. The proteins found in sesame seed oil help your hair stay moisturized so that they are less likely to fly out of place. The presence of vitamin B6 in sesame oil prevents hair loss.
4. Lowers cholesterol level
The Lignan compound found in sesame seeds helps the body to release more fat-burning liver enzymes (bile acid). It decreases fat metabolism and hinders the formation and absorption of body cholesterol. These seeds are also rich in polyunsaturated and monounsaturated fats which are healthy fat and reduce heart disease risk.
5. Reduces morning sickness during pregnancy
The presence of nutrients like protein, calcium, vitamin B3, copper, iron, etc. in sesame seeds is crucial for pregnant women. The intake of sesame seed keeps the mom healthy helps in the baby’s bone and brain development. It also reduces morning sickness by preventing nausea and vomiting during pregnancy. Prevents anemia, low birth weight and reduces the risk of gestational diabetes which can lead to preterm birth. The fatty acids found in these seeds are responsible for fetal brain development in the unborn child.
Sesame seeds are a good source of healthy fats, containing both polyunsaturated and monounsaturated fatty acids. The seeds are also very high in many essential nutrients, including copper, manganese, calcium, iron, magnesium, and phosphorus – just to name a few. With so much to offer in terms of health and nutrition, start today by cooking your meals in sesame seed oil, or just sprinkle them on your morning salad, smoothies, oatmeal, etc. You can also use sesame seed as a topping to garnish your bagel, burger, bread, etc.
7 Benefits of Sesame Seeds Benefits for Females
Sesame seeds offer various health benefits for females due to their rich nutritional profile. Here are some potential benefits of sesame seeds for women:
1. Hormonal Balance
Sesame seeds contain lignans, which are phytoestrogens that mimic the effects of estrogen in the body. These compounds can help regulate hormonal imbalances and alleviate symptoms associated with menopause, such as hot flashes and mood swings.
2. Bone Health
Sesame seeds are an excellent source of calcium, which is essential for maintaining strong bones. This is particularly important for women, as they are more prone to osteoporosis and bone-related conditions as they age.
3. Heart Health
Sesame seeds contain heart-healthy monounsaturated and polyunsaturated fats, which can help lower bad cholesterol (LDL) levels and reduce the risk of cardiovascular diseases. Additionally, the high levels of fiber in sesame seeds can contribute to improved heart health.
4. Anti-inflammatory Properties
Sesame seeds contain sesamin and sesamolin, both of which possess anti-inflammatory properties. These compounds may help reduce inflammation in the body, which can be beneficial for conditions such as arthritis and other inflammatory diseases.
5. Skin and Hair Health
The presence of antioxidants, such as vitamin E, in sesame seeds can contribute to healthy skin and hair. Vitamin E helps protect the skin from damage caused by free radicals and promotes a youthful appearance. Additionally, sesame oil, derived from sesame seeds, is often used in skincare and haircare products for its nourishing properties.
6. Digestive Health
Sesame seeds are a good source of dietary fiber, which aids in digestion and promotes bowel regularity. Adequate fiber intake can help prevent constipation and maintain a healthy digestive system.
7. Iron Content
Sesame seeds are a decent source of iron, which is important for maintaining healthy blood cells and preventing iron deficiency anemia. Iron is especially crucial for women during their reproductive years to compensate for the loss of blood during menstruation.
It’s worth noting that individual results may vary, and it’s always best to consult with a healthcare professional or a registered dietitian for personalized advice regarding your specific health needs.
7 Benefits of Sesame Seeds Benefits for Males
Sesame seeds also offer numerous health benefits for males. Here are some potential benefits of sesame seeds for men:
1. Hormonal Balance
Sesame seeds contain lignans, which are phytoestrogens that can help balance hormone levels in the body. This can be beneficial for men in maintaining healthy testosterone levels and overall hormonal balance.
2. Prostate Health
Sesame seeds are rich in zinc, which is important for prostate health. Adequate zinc intake has been associated with a lower risk of prostate-related issues, such as enlargement or inflammation.
3. Heart Health
The monounsaturated and polyunsaturated fats found in sesame seeds can help improve heart health in men. These healthy fats can lower bad cholesterol (LDL) levels, reduce the risk of cardiovascular diseases, and support overall cardiovascular function.
4. Anti-inflammatory Properties
Sesame seeds contain sesamin and sesamolin, which possess anti-inflammatory properties. Men can benefit from the ability of these compounds to help reduce inflammation in the body, potentially aiding in the management of conditions like arthritis or other inflammatory diseases.
5. Bone Health
Sesame seeds are a good source of calcium and other minerals crucial for maintaining strong bones. Adequate calcium intake can help prevent osteoporosis and support optimal bone health in men.
6. Digestive Health
The dietary fiber content in sesame seeds promotes healthy digestion and regular bowel movements. Adequate fiber intake can assist in preventing constipation and maintaining a healthy digestive system.
7. Energy and Vitality
Sesame seeds are a nutrient-dense food, providing essential vitamins and minerals that can contribute to overall energy levels and vitality in men. Their nutrient profile, including B vitamins and iron, supports optimal energy metabolism.
It’s important to note that individual results may vary, and it’s always advisable to consult with a healthcare professional for personalized advice regarding specific health concerns or dietary needs.
White Sesame Seeds Benefits for Females
White sesame seeds, similar to their black counterparts, offer various health benefits specifically for females. Here are some key differences and potential benefits of white sesame seeds for women:
1. Hormonal Balance
White sesame seeds also contain lignans, which are phytoestrogens that can help regulate hormonal imbalances in the body. These compounds may alleviate symptoms associated with menopause and support overall hormonal health in women.
2. Bone Health
Like black sesame seeds, white sesame seeds are a good source of calcium, essential for maintaining strong bones. Adequate calcium intake is particularly important for women to prevent osteoporosis and promote optimal bone health.
3. Skin and Hair Health
White sesame seeds contain antioxidants, including vitamin E, which contribute to healthy skin and hair. Vitamin E helps protect the skin from damage caused by free radicals and supports a youthful appearance. Sesame oil derived from white sesame seeds is commonly used in skincare and haircare products for its nourishing properties.
4. Digestive Health
White sesame seeds are also rich in dietary fiber, promoting digestive health and regular bowel movements. Adequate fiber intake aids in preventing constipation and maintaining a healthy digestive system.
5. Iron Content
Similar to black sesame seeds, white sesame seeds provide a decent source of iron, crucial for maintaining healthy blood cells and preventing iron deficiency anemia. Adequate iron intake is especially important for women, particularly during their reproductive years.
6. Culinary Versatility
White sesame seeds are widely used in cooking and baking, adding a mild nutty flavor and a crunchy texture to various dishes. Incorporating white sesame seeds into meals can enhance the overall taste and nutritional profile of a female’s diet.
While there are slight differences in appearance and taste, both black and white sesame seeds offer similar nutritional benefits for females. As always, it’s recommended to consult with a healthcare professional or registered dietitian for personalized advice based on individual health needs.
Sesame Seeds Nutrition
Sesame seeds are highly nutritious and offer a wide range of essential nutrients. Here is an overview of the nutritional composition of sesame seeds per 100 grams:
- Calories: 573 kcal
- Carbohydrates: 23.4 grams
- Dietary fiber: 12.2 grams
- Sugars: 0.3 grams
- Fat: 49.7 grams
- Saturated fat: 6.96 grams
- Monounsaturated fat: 18.76 grams
- Polyunsaturated fat: 21.77 grams
- Protein: 17.7 grams
- Vitamin E: 0.25 milligrams
- Thiamin (B1): 0.79 milligrams
- Niacin (B3): 4.52 milligrams
- Pyridoxine (B6): 0.79 milligrams
- Calcium: 975 milligrams
- Iron: 14.55 milligrams
- Magnesium: 351 milligrams
- Phosphorus: 629 milligrams
- Potassium: 468 milligrams
- Zinc: 7.75 milligrams
- Copper: 4.08 milligrams
- Manganese: 2.46 milligrams
Sesame seeds are a great source of healthy fats, including monounsaturated and polyunsaturated fats. They are also rich in protein, dietary fiber, and various vitamins and minerals. Sesame seeds are particularly notable for their high calcium and iron content, making them beneficial for bone health and preventing iron deficiency anemia.
In addition to the nutrients listed above, sesame seeds also contain antioxidants, including sesamin and sesamolin, which have potential health benefits.
Here’s an table that includes the nutritional composition of sesame seeds per 100 grams, as well as per 1 teaspoon (approximately 2.6 grams) and per 1 tablespoon (approximately 9 grams):
|Nutrient||Amount per 100g||Amount per 1 tsp (2.6g)||Amount per 1 tbsp (9g)|
|Calories||573 kcal||15 kcal||52 kcal|
|– Dietary Fiber||12.2g||0.3g||1.1g|
|– Saturated Fat||6.96g||0.2g||0.6g|
|– Monounsaturated Fat||18.76g||0.5g||1.7g|
|– Polyunsaturated Fat||21.77g||0.6g||2.1g|
|– Vitamin E||0.25mg||0.01mg||0.02mg|
|– Thiamin (B1)||0.79mg||0.02mg||0.07mg|
|– Niacin (B3)||4.52mg||0.12mg||0.41mg|
|– Pyridoxine (B6)||0.79mg||0.02mg||0.07mg|
Please note that these values are approximate and can vary depending on factors such as the variety and processing of the sesame seeds.