Sesame seeds are tiny, edible, and oil-rich seeds from a Sesamum indicum plant. They are the oldest seeds cultivated and acted as a source of oil.
The sesame seeds were mainly cultivated in Asia and Africa. Today, the seeds are available in stores both in shelled and unshelled form. The seeds with husks have different mineral proportions compared to those without husks.
The seeds have a great nutty flavor and are added to salads to enhance their flavor. Besides, the seeds are rich in minerals and vitamins; thus, possessing several health benefits.
10 Health Benefits of Sesame Seeds
1. Lowers Cholesterol Levels
The sesame seeds contain two plant compounds, the lignans, and phytosterol. The two plant compounds can lower blood cholesterol levels.
2. Manages Diabetes
Sesame seeds have low carbohydrate levels; furthermore, they contain proteins and healthy fats, thus keeping the blood sugars in check.
A study also revealed that sesame butter and sesame oil significantly lowers glucose levels in a diabetic case.
3. A Good Source of Fiber
According to USDA, sesame seeds contain 11.8% of dietary fiber in every 100g portion. Therefore, sesame seeds are an ideal source of dietary fiber, which in turn has several health benefits, including;
- Lowers the risks of coronary heart disease and stroke
- Reduces the risk of hypertension and diabetes
- Controls obesity
- Prevents certain gastrointestinal disorders.
- Lowers blood pressure and controls cholesterol levels
4. Reduces Inflammation
Sesame seeds and sesame oils may reduce inflammation. Although there are no specific studies on how sesame seeds and oils reduce inflammation, the sesamin compound present in the oil can ease inflammation.
5. Rich in Antioxidants
Sesame seeds are also rich in antioxidants. Antioxidants protect your cells from being attacked by free radicals. Lignans and gamma-tocopherol (a form of vitamin E) are some of the sesame seeds’ antioxidants. The activity of the antioxidants helps your body from contracting chronic diseases such as heart diseases.
6. Support Healthy Bones
The presence of vital minerals such as calcium, zinc, and phosphorus in the sesame seeds translates to healthy bones. The minerals make new bones matter, strengthen and repairs bones weakened by injuries.
7. Promotes Skincare
Minerals like zinc and the presence of vitamin E results in healthy and non-aging skin. Zinc aids in the formation of the protein collagen, which makes your skin supple and youthful.
8. Source of Protein
Sesame seeds contain 17.73g of protein in a 100g portion of seeds. To get the maximum amount of proteins from the sesame seeds, go for the hulled and roasted seeds. Protein is essential to our bodies and acts as a building block of our bodies.
9. Fights Infections
The presence of antioxidants in the sesame seeds ensures that most infectious diseases are kept a bay.
10. Oral Health
Sesame oil is used in oil pulling, a practice that fights bacterial infections in your teeth. Oil pulling involves swishing a small quantity of sesame oil to your mouth every morning.
Bottom Line
Sesame seeds and sesame oils have several health benefits to humans. The seeds and oils are available in stores and retail outlets. Although, most nutrients present in the sesame seeds are not available for absorption to your body. Therefore, you should soak, roast, or sprout the seeds to avail the nutrients for easier uptake to your body.