Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant.
The shelled seeds have the edible outer shell intact, while the shelled seeds come without the shell.
The shell gives the seeds a golden brown tint. The peeled seeds are whitish in color but turn brown when roasted.
Sesame seeds have many potential health benefits and have been used in traditional medicine for thousands of years. They can protect against heart disease, diabetes, and arthritis.
However, you may need to eat significant amounts, a small handful per day, for health benefits.
Here are 15 health benefits of sesame seeds.
1. Good source of fiber
Three tablespoons (30 grams) of unpeeled sesame seeds provide 3.5 grams of fiber, or 12% of the Reference Daily Intake.
Since the average fiber intake in the United States is only half of the RDI, regular consumption of sesame seeds could help increase fiber intake.
Fiber is well known to support digestive health. What's more, a growing body of evidence suggests that fiber may play a role in lowering the risk of heart disease, certain cancers, obesity, and type 2 diabetes.
2. It can lower cholesterol and triglycerides
Some studies suggest that regular consumption of sesame seeds can help lower high levels of cholesterol and triglycerides, which are risk factors for heart disease.
Sesame seeds contain 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat.
Research indicates that eating more polyunsaturated and monounsaturated fat compared to saturated fat may help lower cholesterol and lower the risk of heart disease.
Additionally, sesame seeds contain two types of plant compounds, lignans and phytosterols, which can also have cholesterol lowering effects.
When 38 people with high blood lipids ate 5 tablespoons (40 grams) of peeled sesame seeds per day for 2 months, they experienced a 10% reduction in "bad" LDL cholesterol and an 8% reduction in LDL cholesterol. triglycerides compared to the placebo group.
3. Nutritional source of vegetable protein
Sesame seeds provide 5 grams of protein per 3 tbsp (30 gram) serving.
To maximize protein availability, opt for peeled and roasted sesame seeds. The husking and roasting processes reduce oxalates and phytates, compounds that interfere with the digestion and absorption of protein.
Protein is essential for your health because it helps build everything from muscle to hormones.
It should be noted that sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming plant proteins rich in lysine, especially legumes, like beans and chickpeas.
In contrast, sesame seeds are rich in methionine and cysteine, two amino acids that legumes do not provide in large quantities.
4. May help lower blood pressure
High blood pressure is a major risk factor for heart disease and stroke.
Sesame seeds are high in magnesium, which can help lower blood pressure.
Plus, the lignans, vitamin E, and other antioxidants in sesame seeds can help prevent plaque build-up in your arteries, which could help maintain healthy blood pressure.
In one study, people with hypertension consumed 2.5 grams of powdered black sesame seeds, a less common variety, in capsule form each day.
At the end of one month, they experienced a 6% decrease in systolic blood pressure, the highest number on a blood pressure measurement, compared to the placebo group.
5. Can support healthy bones
Sesame seeds, both shelled and shelled, are rich in several nutrients that improve bone health, although most of the calcium is found in the shell.
However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals.
To limit the impact of these compounds, try soaking, roasting, or germinating the seeds.
One study found that sprouting reduced the concentration of phytate and oxalate by about 50% in both peeled and unpeeled sesame seeds.
6. Can reduce inflammation
Sesame seeds can fight inflammation.
Long-term, low-intensity inflammation can play a role in many chronic diseases, such as obesity and cancer, as well as heart and kidney disease.
When people with kidney disease ate a mixture of 18 grams of flax seeds and 6 grams of sesame and pumpkin seeds per day for 3 months, their inflammatory markers decreased by 51% to 79%.
However, as this study tested a mixture of seeds, the anti-inflammatory impact of sesame seeds alone is uncertain.
Yet animal studies on sesame seed oil also suggest anti-inflammatory effects.
This may be due to sesamin, a compound found in sesame seeds and their oil.
7. Good source of B vitamins
Sesame seeds are a good source of certain B vitamins, which are distributed both in the shell and in the seed.
Removing the helmet may concentrate or eliminate some of the B vitamins.
8. It can help in the formation of blood cells
To make red blood cells, your body needs several nutrients, including those found in sesame seeds.
9. May help control blood sugar
Sesame seeds are low in carbohydrates and high in protein and healthy fats, which can help control blood sugar.
Additionally, these seeds contain pinoresinol, a compound that can help regulate blood sugar by inhibiting the action of the digestive enzyme maltase.
Maltase breaks down maltose sugar, which is used as a sweetener for some food products. It is also produced in the intestine from the digestion of starchy foods such as bread and pasta.
If pinoresinol inhibits your digestion of maltose, it can lead to low blood sugar levels. However, human studies are needed.
10. Rich in antioxidants
Animal and human studies suggest that consuming sesame seeds may increase the total amount of antioxidant activity in the blood.
The lignans in sesame seeds act as antioxidants, helping to fight oxidative stress, a chemical reaction that can damage cells and increase the risk of many chronic diseases.
Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that can be particularly protective against heart disease.
11. It can support your immune system
Sesame seeds are a good source of several essential nutrients for your immune system, such as zinc, selenium, copper, iron, vitamin B6, and vitamin E.
For example, your body needs zinc to build and activate certain white blood cells that recognize and attack invading germs.
Keep in mind that even mild to moderate zinc deficiency can affect the activity of the immune system.
Sesame seeds provide about 20% of the RDI for zinc in a 3 tbsp (30 gram) serving.
12. Can relieve arthritis knee pain
Osteoarthritis is the most common cause of joint pain and often affects the knees.
Several factors can play a role in arthritis, including inflammation and oxidative damage to the cartilage that cushions the joints.
Sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that can protect your cartilage.
In a 2-month study, people with arthritis of the knee consumed 5 tablespoons (40 grams) of sesame seed powder per day in addition to drug treatment. They experienced a 63% decrease in knee pain compared to only a 22% decrease for the group that received only drug treatment.
Additionally, the sesame seed group showed greater improvement in a simple mobility test and greater reduction in some inflammatory markers compared to the control group.
13. Can support thyroid health
Sesame seeds are a good source of selenium, providing 18% of the RDI in shelled and shelled seeds.
Your thyroid gland contains the highest concentration of selenium of any organ in your body. This mineral plays an essential role in the production of thyroid hormones.
Additionally, sesame seeds are a good source of iron, copper, zinc, and vitamin B6, which also support the production of thyroid hormones and contribute to thyroid health.
14. May help hormonal balance during menopause
Sesame seeds contain phytoestrogens, plant compounds similar to the hormone estrogen.
Therefore, sesame seeds can be beneficial for women when estrogen levels drop during menopause. For example, phytoestrogens can help counter hot flashes and other symptoms of low estrogen levels.
In addition, these compounds can reduce the risk of certain diseases, such as breast cancer, during menopause. However, more research is needed.
15. Easy to add to your diet
Sesame seeds can add a nutty flavor and a subtle crunch to many dishes.
To improve the flavor and nutrient availability of sesame seeds, roast them at 350 ℉ (180 ℃) for a few minutes, stirring periodically, until they turn light brown and golden.
Try adding sesame seeds to:
- fried
- steamed broccoli
- hot or cold cereals
- granola and granola bars
- bread and muffins
- biscuits
- Yogurt
- shaken
- salads
- Vinaigrette
- Hummus
- garnishes
Also, you can use sesame seed butter, also known as tahini, in place of peanut butter or hummus.
Ground sesame seeds, called sesame flour or sesame seed flour, can be used in baking, smoothies, fish paste, etc.
However, sesame allergies have become more common, you may need to be careful when cooking for groups.
Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.
Eating substantial servings of these seeds regularly - not just an occasional pinch on a hamburger bun - can help control blood sugar, fight arthritis pain, and lower cholesterol.
To optimize your nutrient intake, you can eat soaked, roasted, or sprouted sesame seeds.
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