An amazingly healthful food utilized for over 5,000 years, sesame may be
one of the most potent, nutrient-dense medicinal foods still used
today. Sesame seeds are not only praised for their nutritional content
in seed form, but are also highly valued for their rancid-resistant oil.
In fact, once you learn of the health benefits of sesame seeds, you may
just find yourself stocking up on this ancient condiment.
Sesame Seeds Nutritional Profile
As mentioned, sesame seeds
have a fabulous nutritional profile, granting their capabilities in
fighting, preventing, and reversing illness and disease. The seeds are
especially high in copper, manganese, calcium, and magnesium. But the
value doesn’t end there. Here are some notable vitamins, minerals, and
other nutrients you can expect to find in a 1 ounce (28g) serving of
sesame seeds.
- Manganese – 0.7 mg. 35% RDA.
- Copper – 0.7 mg. 35% RDA.
- Calcium – 277 mg. 28% RDA.
- Iron – 4.1 mg. 23% RDA.
- Magnesium – 99.7 mg. 25% RDA.
- Tryptophan – 93 mg.
- Zinc – 2 mg. 13% RDA.
- Fiber – 3.9 g. 16% RDA.
- Thiamin – 0.2 mg. 15% RDA.
- Vitamin B6 – 0.2 mg. 11% RDA.
- Phosphorous – 179 mg. 18% RDA.
- Protein – 4.7 g.
Needless
to say, the above nutrients, and others, help to make up the numerous
health benefits of sesame seeds that have been experienced for thousands
of years. It’s time to discover what exactly the Egyptians and other
cultures around the world saw in these tiny seeds.
Here are over 12 sesame seeds health benefits.
The Health Benefits of Sesame Seeds
- Promote Healthy, Beautiful Skin
– Sesame seeds are full of zinc, an essential mineral for producing
collagen and giving skin more elasticity. Zinc also helps damaged
tissues in the body to repair. Sesame oil is also known to sooth burns
and prevent skin related disorders.
- Great for High-Protein Vegetarian Diet – Sesame seeds offer 4.7 grams of protein per ounce, giving them a perfect place in a high-protein vegetarian diet.
- Sesame Seed Oil for Oral Health
– One of the most prominent benefits of sesame seeds and sesame oil
revolves around removing dental plaque and boosting oral health. By
engaging in an activity known as oil pulling, which involves swishing oil around in your mouth, you can boost oral health and even whiten your teeth. One study showcases
the oil pulling benefits on the oral level, where oil pulling with
sesame oil was shown to reduce the amount of streptococcus mutants in
both teeth plaque and mouth saliva, and boost overall health. (Click the
next link to find out what oil pulling is and learn of oil pulling benefits).
- Helps Prevent Diabetes
– Thanks to magnesium and other nutrients, sesame seeds, and especially
sesame oil, has been shown to combat diabetes. One study, published in 2011 in the American Journal of Clinical Nutrition, found that sesame oil “improved the effectiveness of the oral antidiabetic drug glibenclamide in type 2 diabetic patients”. Another study concluded
that “substitution of sesame oil as the sole edible oil has an additive
effect in further lowering BP and plasma glucose in hypertensive
diabetics”.
- Reduces Blood Pressure –
As the above study concludes, sesame oil has been shown to lower blood
pressure in hypertensive diabetics. Additionally, magnesium has been shown to help lower blood pressure – and sesame seeds are loaded with magnesium.
- Promotes Heart Health
- Further adding to the health benefits of sesame seeds, sesame seed
oil can boost heart health by preventing atherosclerotic lesions. An
antioxidant and anti-inflammatory compound known as sesamol, which also
harnesses anti-atherogenic properties, is thought to be one reason for
the beneficial effects. According to GreenMedInfo,
sesamol has been shown to “possess over two dozen beneficial
pharmacologically active properties, many of which may contribute to
improving cardiovascular health”.
- Protects Against DNA Damage from Radiation - Sesamol, a compound found in sesame seeds and sesame oil, has been shown in some studies to protect against DNA damaged caused by radiation. Further, sesamol has been shown to extend life in mice treated with radiation, partly by preventing damage to the intestines and the spleen.
- Prevents Cancer – Not only do sesame seeds contain an anti-cancer compound called phytate, but the magnesium in sesame seeds also harness anti-cancer properties. One study published in the American Journal of Clinical Nutrition
found that the risk of colorectal tumors decreased by 13% and the risk
of colorectal cancer decreased by 12% for every 100 mg of magnesium
taken in.
- Boosts Bone Health - In addition to promoting healthy skin, zinc has also been shown to boost bone mineral density and bone health as a whole. One study, published in the American Journal of Clinical Nutrition,
found a correlation between zinc deficiency and osteoporosis in the hip
and spine area. What’s more, sesame seeds are a great source of calcium
– a known trace mineral that is essential for bone health and
preventing related conditions.
- Boosting Digestive Health, Relieving Constipation – Sesame seeds are rich in fiber, which is known to pave way for a healthy digestive system and a healthy colon.
- Provides Relief from Rheumatoid Arthritis
– A mineral that is important for anti-inflammatory and antioxidant
enzyme systems, copper is known for reducing pain and swelling
associated with arthritis. Additionally, this mineral helps provide
strength to blood vessels, bones, and joints.
- Promotes Respiratory Health, Prevents Asthma
– Thanks to the magnesium, sesame seeds are able to prevent asthma by
and other respiratory disorders by preventing airway spasms.
