Sesame Seeds: A Tiny Superfood Packed with Powerful Health Benefits

Sesame seeds are oil-rich seeds from the Sesamum indicum plant’s pods. They are mainly grown for edible and oil-producing purposes and have been used for ages since prehistoric times. They are either hulled without a husk or unculled with an intact husk. Sesame seeds are off-white but turn golden brown when roasted. They are native to tropical areas like Asia, Africa, and South America. Sesame seeds contain antioxidants, fats, fiber, nutrients, and proteins. They are also used in cosmetics, medicines, and lubricants.  

Nutrients in sesame seeds:

One ounce of sesame seeds provides 162 calories. It also includes fat (14.1 gms), carbohydrates (6.6 gms), protein (5 gms), fiber (3.3 gms), sodium (3.1 milli gms), and sugar (0.09 gms).  

Health benefits of sesame seeds:

Sesame seeds have a lot of health benefits, such as:

• Reduce Cholesterol levels: The lignans and phytosterols in sesame seeds reduce cholesterol levels, which are risk factors for cardiac diseases. They are good sources of saturated, polyunsaturated, and monounsaturated fats, which reduce cholesterol and heart attacks. These plant-derived sterols increase the immune response and reduce cancer risk. Consuming 40 grams of sesame seeds regularly for two months reduces harmful cholesterol levels by 10%.  
• Good protein sources: Sesame seeds are an excellent source of plant proteins and essential amino acids such as methionine and lysine.  
• Cell damage: Sesamin and sesamolin's antioxidant and antibacterial properties in sesame seeds protect the body against diseases and slow cell damage. Sesame seeds also have an antibacterial activity to fight specific bacterial infections like staphylococcus and streptococcus.  
• Fiber source: Being an excellent source of dietary fiber, approximately 30 grams of sesame seeds supply 3.5 grams of fiber, which accounts for 12% of the recommended daily intake. Fiber is essential for forming roughage that helps digestion and is also necessary for good cardiac health.  
• Preserve Oral Health: Sesame seed oil is used in oil-pulling activity to remove bacteria from the mouth. This is a process of rinsing the mouth with oil in the morning.  
• Reduce Blood pressure levels: Sesame seeds are abundant in magnesium, which controls blood pressure. Lignans, vitamin E, and antioxidants help reduce plaque deposits in the arteries, thus reducing blood pressure and the risk of heart disease.    
• Reduce blood sugar levels: Literature shows that sesame seed oil increases the effectiveness of type 2 diabetic medications when consumed regularly and reduces blood sugar levels.  
• Anti-cancer effects: Sesamol in sesame seeds has antioxidant and anti-cancer activity. It prevents abnormal mutations or changes in cells as they can regulate cell division.  
• Bone health: Sesame seeds are rich in calcium, magnesium, manganese, and zinc, which help to increase bone health. Roasting the seeds or overnight soaking reduces the phytate and oxalate concentration, thus increasing the absorption of these minerals.  
• Liver protection: Sesame also prevents liver damage and has liver-protecting activity.  
• Inflammation and aging: Sesame seeds, due to their antioxidants, also have anti-inflammatory activity. They prevent cell damage and delay aging by preventing cell death. They also prevent diseases and provide immunity against infections.  
• B-vitamin source: Sesame seeds are good sources of the B-complex vitamins, including vitamins B1, B3, and B6, which are necessary for cell metabolism and function.  
• Micronutrient source: Sesame seeds contain copper, manganese, molybdenum, magnesium, iron, phosphorous, selenium, and zinc. These nutrients and vitamins help in red blood cell formation, bone growth, nerve transmission, muscle function, hormonal release, and overall health of the individual.  

Conclusion

Sesame seeds are a powerhouse of nutrients, offering numerous health benefits such as improved heart health, better digestion, and enhanced bone strength. Their antioxidant and anti-inflammatory properties contribute to overall well-being. Including sesame seeds in a balanced diet can be a simple yet effective way to boost nutrition and promote a healthier lifestyle.