Decoding the health benefits of sesame seeds in your diet

Decoding the health benefits of sesame seeds in your diet


Did you know these sesame seeds benefits that can change your life?

Organic Food

It won’t be inaccurate to call sesame seeds as one of the powerhouses of Asian cuisine since time immemorial.

Sesame seeds, though small, are packed with powerful phytonutrients that can help in keeping our overall well-being in check.

The nutty and crunchy flavour of the seeds is savoured by many. From toothsome til laddoos to delectable barfis, sesame seeds have ruled Indian households for hundreds of years. You can reap the wonderful benefits of sesame seeds by having them as a snack, sweet, or in a smoothie!

Source: Pixabay

What nutrients can you find in sesame seeds?

Before we talk about the benefits of sesame seeds, let’s take a glance at their nutritional profile. Sesame seeds have multiple health benefits. According to a paper published on ResearchGate, following are the nutrients found in one ounce of sesame seeds:

Nutrient Quantity
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
Fibre 3.9 g – 16% RDA
Thiamine 0.2 mg – 15% RDA
Vitamin B6 0.2 mg – 11% RDA
Phosphorous 179 mg – 18% RDA
Protein 4.7 g

What are the benefits of sesame seeds?

Besides savouring it as a culinary delight, you can reap numerous benefits of sesame seeds. Read on to find how these seeds can help you live healthier!


1. Regulate Cholesterol

It comes as no surprise that high bad cholesterol and triglyceride levels are linked to various cardiovascular ailments like coronary heart disease and stroke.

One of the benefits of sesame seeds is that they are a rich source of plant compounds lignans and phytosterols. Which, according to a study, exhibit hypocholesterolemic actions that may help regulate cholesterol to healthy levels.


2. Rich Source of Antioxidants

The high antioxidant content is one of the benefits of sesame seeds that you should consider. Antioxidants act as front-line defenders to prevent damage caused by free radicals to our body. Many plant compounds can act as antioxidants, such as vitamin B, vitamin C, and other carotenoids.

It’s also worth noting that lignans and vitamin E compound gamma-tocopherol in sesame seeds may aid in preventing cancer.

According to another study, antioxidants in sesame oil may also help to lower blood pressure and plasma glucose in people suffering from diabetes and hypertension.

Source: Pixabay


3. Reduce Inflammation

Acute inflammation is a sign that our body is fighting hard to keep infections and diseases at bay.

However, chronic inflammation is bad for our body. Inflammation in the long term is linked with various ailments like heart disease, diabetes, cancer, arthritis, and some bowel diseases.

But the seeds come to your rescue again! Fighting inflammation is another one on the list of benefits of sesame seeds.

Sesame seeds are high in polyunsaturated fatty acids (PUFA), especially linoleic acid, which is linked to reducing inflammation, and preventing atherosclerosis – a disease in which plaque builds up in arteries.

4. Improve Bone Function

Calcium is known to improve our body’s bone function. With one ounce or 23 grams of sesame seeds providing 28% of RDA, it’s worth incorporating the superfood in your lifestyle.

Moreover, an animal study found sesame seed oil to be effective in preventing bone loss and reducing arthritis induced inflammation.

Source: Pixabay

5. Strengthen Immune System

One of the building blocks to a healthy immune system is nutrition. The human body can synthesize non-essential compounds on its own but needs an external source for vital micronutrients.

Deficiency of micronutrients is routinely associated with a weak immune system.

Is being nutrient-rich one of the benefits of sesame seeds? Yes!

This superfood is a treasury of some key micronutrients like copper, magnesium, zinc, and iron that help our body build strong immunity to fight off infections. Along with vitamins and minerals, phytosterols may also play a role in helping our immune system.

It’s ideal to look for organic foods to add maximum nutrition to your meals.

6. Regulates Thyroid Gland

Sesame seeds are rich source of selenium, a crucial mineral for proper thyroid gland function. The gland has a high amount of the micronutrient, which helps in converting thyroid hormone into its active form.

As an abundant source of the nutrient, sesame seeds may help in preventing thyroid dysfunction.

Source: Pixabay

7. Relieve Menopausal Symptoms

Phytoestrogen is a non-steroidal compound that functions as the sex hormone estrogen. Estrogen plays an important role in female anatomy. Perimenopause, the estrogen levels start to drop in women as ovaries stop making the hormone. This eventually may cause health issues.

Sesame seeds are loaded with phytoestrogens, which with regular consumption may reduce or alleviate such health issues in women. As per a study on ResearchGate, benefits of sesame seeds are reduction of symptoms for forgetfulness, swelling and weight fluctuation.

In a Nutshell

There’s more to sesame seeds than what’s listed here. Sesame seeds are suffused with healthy fats, minerals, and vitamins, making them an ideal wholefood.

With a high content of amino acids like tyrosine, sesame seeds may also have a positive effect on depression and other mood disorders.

If you want to reap the real benefits of sesame seeds, consider going organic! Organic produce keeps the natural flavour, nutrition, and aroma intact, ensuring no harmful chemicals enter your body. It’s better for the Earth too!

Try 24 Mantra Organic’s sesame seeds and savour the taste of organic goodness.


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