Benefits of Sesame seeds

An Overview

Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk. Sesame seeds are one of the oldest and indispensable condiments ever known to mankind. They are versatile, fragrant, and are nutty variants. The seeds add a crunch to a variety of Asian and Middle Eastern dishes. Moreover, it is also used as a cooking oil and to make sauces and dressings. Sesame seeds are known for their food flavor-enhancing abilities too. The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted.
Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. They may protect against heart disease, diabetes and arthritis.

Nutrition Value of Sesame Seeds

Sesame seeds are a rich source of natural oils, lignans, antioxidants, protein, dietary fiber and vitamins and minerals like calcium, iron, potassium, phosphorus, magnesium, B-vitamins and vitamin E according to the USDA.
Additionally, these tiny seeds are packed with potent amino acids like tryptophan and fat-burning polyphenols like sesamin and sesamol.

Benefits of sesame seeds

1. Good Source of Fiber:

Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI). Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake. Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes

2. Triggers Hair Growth:

Losing hair? Load up on sesame seeds. Sesame seeds strengthen the roots.The rich omega fatty acids content present in the seeds help promote hair growth and also repairs hair damage. They also help in moisturising the scalp and improve blood circulation to rejuvenate hair follicles.

3. Anti-ageing properties:

Sesame seeds are packed with antioxidants that reverse signs of ageing and give you a youthful skin. Skin Care. Sesame seeds contain zinc, a vital component in the formation of collagen, which strengthens the muscle tissue, hair, and skin. Also, sesame oil contains vitamin E, which reduces the appearance of burns and marks on the skin, as well as helps avoid signs of premature aging.

4. May Lower Cholesterol and Triglycerides:

Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat. Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk

5. Boosts Skin Health:

The oil present in sesame seeds can do wonders for your skin. They help the skin remain soft and supple. They are rich in anti-inflammatory properties that are vital in healing redness, sores and other facial skin issues from within. You can mix one tablespoon olive oil and two tablespoons of powdered sesame seeds. Apply this mixture on your face after dampening it. Do it once or twice a week for best results.

6. 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 may help lower blood pressure. Additionally, lignans, vitamin E and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure. In one study, people with high blood pressure consumed 2.5 grams of powdered, black sesame seeds — a less common variety — in capsule form every day.

7. Improves Oral Health:

Perhaps the most notable effects of sesame seeds are its powerful effects on oral health. Oil pulling with sesame seed oil can have a strong antibacterial and astringent effect on all aspects of oral health. It is also closely associated with reducing the presence of theStreptococcus bacteria, a common bacteria that can wreak havoc on your oral cavities and other parts of your body.

8. Boosts Digestion:

The black sesame seed can help in curing constipation due to the high fiber content and unsaturated fatty acid content. The oil found in the seed can lubricate your intestines, while the fiber in the seed helps in smooth bowel movements.

9. Manages Diabetes:

Sesame seeds contain magnesium, an important mineral, that aids in reducing the chances of type-2 diabetes. It also regulates blood pressure and helps improve insulin sensitivity. Furthermore, it has been shown that sesame seed oil positively affects the impact of various medications like glibenclamide in patients suffering from type-2 diabetes. It improves the medication’s functionality and regulates the insulin and glucose levels in the body.

10. May Reduce Inflammation:

Sesame seeds may fight inflammation. Long-term, low-level inflammation may play a role in many chronic conditions, including 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 each of sesame and pumpkin seeds daily for 3 months, their inflammatory markers dropped 51‒79%.

11. High in Fiber:

Sesame seeds are packed with a significant amount of fiber, an important element in healthy digestion. It can reduce conditions like constipation and diarrhea, while simultaneously protecting the health of your colon and reducing the risk of gastrointestinal diseases. Fiber also works beneficially for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels, thereby acting as a protecting agent against atherosclerosis, heart attacks, and strokes. However, because this study tested a mixture of seeds, the anti-inflammatory impact of sesame seeds alone is uncertain.

12. A Rich Source of Protein:

The tiny seeds also feature impressive amounts of protein. Only 100-g of sesame seeds have 18-g or protein which is 32% of our RDA requirement. Hence, it is widely used in many weight-loss recipes to add more protein to meals.

13. Protects from Many forms of Cancers:

Sesame seeds feature a high amount of minerals particularly magnesium, which is known for its anti-cancerous capabilities. Moreover, the seeds also feature an anti-cancer compound called phytate.

14. Boosts Metabolic Function:

Sesame seeds contain a high amount of protein, which gets broken down and reassembled from its parts into usable proteins for the human body. This adds to overall strength, healthy cellular growth, mobility, energy levels and a boosted metabolic function.

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