Sesame seeds are truly one of the most ancient foods on earth. In fact, sesame plants are the oldest known plant species to be grown primarily for their seeds (pods) and oils rather than for their leaves, fruit or vegetables.
Highly valued in eastern, Mediterranean and African cultures, sesame seeds have been used for thousands of years to flavor foods, provide essential fats and enhance skin health. Sesame has one of the highest oil contents of any seed and a rich, nutty flavor, which is why sesame oil and the seeds themselves are common ingredients in cuisines across the world.
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
Sesame seeds contain up to 55 percent oil and 20 percent protein, making them a high source of both essential fatty acids and certain amino acids.
The seeds contain about 50 percent to 60 percent of a fatty oil that is characterized by two beneficial members of the lignan family: sesamin and sesamolin. Sesame oil also contains two other phenolic compounds, sesamol and sesaminol, that are formed during the refining process.
Oil derived from sesame is rich in linoleic and oleic acids, the majority of which are gamma-tocopherol and other isomers of vitamin. Sesame proteins (amino acids) include lysine, tryptophan and methionine.
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Sesame seeds have a fabulous nutritional profile, granting their capabilities in fighting, preventing, and reversing illness and disease. The seeds are also high in copper, manganese, calcium, and magnesium. 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.
The Health Benefits Of Sesame Seeds
High Source of Cholesterol-Lowering Phytosterols
sesame seeds contain phytonutrients specifically fatty acids and antioxidants. Phytoestrogen and lignans which are some of the phytonutrients has a high activity and powerful cholesterol-lowering effects. Phytosterols are plant sterols structurally similar to cholesterol that act in the intestine to lower cholesterol absorption. Phytosterols displace cholesterol within the intestinal tract, reducing the pool of available absorbable cholesterol.
Sesame seed contains approximately 400 grams of phytosterols per every 200 grams of seeds. The specific type of phytosterol they supply is called beta-sitosterol, which is tied to improved prostate health as well as better arterial function.
lignans help improve lipid profiles and can normalize cholesterol and blood pressure. Lignans helps naturally to lower cholesterol in a few ways, either by lowering serum blood level or by lowering liver cholesterol level.
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.
Helps Prevent Diabetes
Magnesium and other nutrients in sesame seeds, especially sesame oil, helps to combat diabetes. Sesame oil improved the effectiveness of the oral antidiabetic drug glibenclamide in type 2 diabetic patients. Sesame oil has an additive effect in lowering BP and plasma glucose in hypertensive diabetics.
Balance Hormones
Sesame also positively affect sex hormone production due to better fatty-acid metabolism, especially in post-menopausal women. Sesame ingestion has positive effects on blood lipids and antioxidant status in adult women that positively impacted sex hormones. Sesamin, a sesame lignan is being converted by intestinal microflora to enterolactone, a phytoestrogen compound with estrogen-like activity. Additionally, sesamin showed enterometabolite activity, similar to those found in flaxseed lignans, which are also phytoestrogens. Because they’re loaded with important nutrients, protein and fats, sesame seeds are also a superfood for a healthy pregnancy.
Reduces Blood Pressure
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. In improving Blood Pressure, Sesame oil is considered a strong antihypertensive since it can help normalize blood pressure levels. Sesame oil helped significantly lower blood pressure, decrease lipid peroxidation and increase antioxidant status in the majority of patients.
Promotes Heart Health
Sesame seeds and 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. 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 can protect against DNA damaged caused by radiation. 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, the magnesium in sesame seeds also harness anti-cancer properties. Whole sesame seeds are a rich source of mammalian lignan precursors, similar to whole flaxseeds. The mammalian lignans called enterolactone and enterodiol are produced by the microflora in the colon, and they have potential anticancer effects, especially in regard to preventing colon and breast cancers.
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. Sesame seeds are a great source of calcium, a known trace mineral that is essential for bone health and preventing related conditions. Sesame seed is a good Source of Vitamins and Minerals Like Iron, Fiber and Magnesium, fiber and even protein. A serving of two tablespoons of whole sesame seeds contain a substantial amount of iron, magnesium, phosphorus, potassium, copper and manganese. This same size serving also has about two grams of dietary fiber and three to four grams of protein, which given the small serving size is more protein than many other protein foods like nuts and seeds contain.
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The iron found in sesame can help prevent iron deficiency tied to anemia and low energy. And although copper deficiency isn’t as common, sesame seeds provide a good dose of copper needed to maintain nerve, bone and metabolic health.
Sesame also contains a good deal of calcium, however there is some controversy over how useful that calcium is. Like all nuts and seeds, sesame seeds contain some natural antinutrients that may block a good percentage of the calcium from actually being absorbed and used in the body. Essentially, the calcium is bound to oxalic acid, making it less bioavailable and beneficial.
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.
Boost Nutrient Absorption
Sesame seeds’ lignans act as compounds important for antioxidant activity since they help the absorption of vitamin E and other phytochemicals. In general, you need fatty acids to absorb fat-soluble nutrients, including vitamin A, vitamin D and many types of antioxidants. Including a source of healthy fat like sesame seeds, sesame oil or sesame butter with a nutrient-dense meal can help you actually absorb and use the nutrients.
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 and other respiratory disorders by preventing airway spasms.
Help Burn Fat
Some phytochemicals found in sesame seeds that are part of the lignan family are also known to be beneficial to your metabolism and body’s fat-burning abilities. Sesame seeds is an ultimate fat-burning food because lignans enhance important liver mechanisms. They can increase burning fat by improving the activity of several liver enzymes that actually work to break down fatty acids.
This is why several fat-burning or bodybuilding supplements available on the market today contains active ingredients from sesame seeds.
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