Sesame seeds come from the plant Sesamum indicum belongs to the family Pedaliaceae. These tiny, delicate, oval-shaped seeds come in two colors: black and white. One of the earliest oilseeds is sesame seed. They are very crunchy and have a nutty taste. These seeds are an excellent supply of protein, fiber, antioxidants, healthy fats, B vitamins, minerals, and other useful plant elements. Sesame seeds are beneficial for skin and hair, good for bones and oral health, manage diabetes, prevent cancer, and improve fertility.
Sesame Seeds Nutrition
Its nutrition values per 1 tbsp are as follows.
Sesame seeds contain 55 calories per 1 tbsp.
- Carbs 2.5 gram
- Fats 4.6 gram
- Protein 1.5 gram
- Fiber 1.2 gram
- Water 0.2 gram
Sesame Seeds Vitamins
Its vitamins and minerals value per 1 tbsp are as follows;
- Vitamin B1, 0.07 mg
- Vitamin B2, 0.02 mg
- Vitamin B3, 0.46 mg
- Vitamin B9, 9.5 μg
Sesame Seeds Minerals
- Calcium, 88.2 mg
- Zinc, 0.72 mg
- Folic acid, 1.37 mg
- Magnesium, 32 mg
- Copper, 0.4 mg
- Manganese, 0.2 mg
- Phosphorus, 57.4 mg
1. Good for Hair Health
Sesame seeds are loaded with nutrients that can support healthy, glossy hair. Additionally, they include selenium, zinc, and iron, all of which are elements that can support healthy hair. A good amount of protein, which is necessary for strong hair development, is found in sesame seeds.
Sesame seed oil is also super beneficial for hair as it is rich in omega-3 fatty acids. Sesame seed oil application could delay the onset of grey hair.
2. Good for Oral Health
Sesame seeds and sesame seed oil improve oral health through the removal of dental plaque and tooth whitening. Sesame seed oil is widely used for the ancient practice of oil pulling and has been found to enhance oral hygiene. When you wake up in the morning, place a spoonful of oil around your mouth.
3. Help in Cancer Prevention
Sesamol and sesamin, which have anti-cancer, anti-inflammatory, and chemopreventive activities, are found in sesame seeds. They also contain phytate, an anti-cancer substance. Additionally, it aids in reducing inflammation, which has been linked to a higher risk of developing cancer.
4. Support Heart Health
Monounsaturated fatty acids and oleic acid, which are abundant in sesame seeds, aid in reducing bad cholesterol. The magnesium content of sesame seeds acts as Vasodilator (a substance that lowers blood pressure). Sesame seeds contain sesamol, which enhances cardiovascular health.
5. Aid in Managing Diabetes
Sesame seeds contain antioxidants that lower blood sugar levels, making them beneficial for persons with type 2 diabetes. Magnesium and other minerals found in sesame seeds have been proven to help fight diabetes. It has been discovered that using sesame seed oil reduces blood pressure and blood glucose levels. Sesame seeds might affect blood sugar levels and slow down how quickly the body absorbs glucose.
6. Strengthen Bones & Treat Arthritis
Calcium, an essential trace mineral for bone health, may be found in large quantities in sesame seeds. Additionally, it has magnesium, manganese, and zinc, which improve bone health and mineral density. Arthritic pain and inflammation are reduced because of the properties of sesame seeds and seed oil, which contain sesamol. Massage joints with sesame seed oil to lessen pain and inflammation.
7. Contribute to Healthy Skin
Sesame seeds support healthier skin. Fatty acids found in these seeds aid to keep the skin supple and moisturized. They also include vitamin E, an antioxidant that aids in defending the skin against harm. To hydrate and nourish the skin, use sesame seed oil. Additionally, you can use sesame seeds in body scrubs and exfoliants. Simply incorporate them into your preferred homemade exfoliator or body scrub recipe.
8. Sesame Seeds Benefits for Female
Sesame seeds benefits for periods. Around 15 days prior to your anticipated date, you can start eating these heat-producing seeds daily to assist you to start your period earlier. Sesame seeds contain the hormone estrogen, which may be helpful for women throughout menopause. Due to their ability to increase iron levels and foster a more fertile environment within the
9. Sesame Seeds Benefits for Male
The highly nutritious sesame seeds include lignans that increase sperm quality, motility and count. Sesame seeds can be added to your diet as a safe and efficient treatment for premature ejaculation and male infertility.
Sesame Seeds Side effects
- Sesame seeds have the potential to lower blood glucose levels if they are ingested in excess of the recommended amount.
- Sesame seed fiber results in discomfort and bloating.
- Consuming too many sesame seeds could result in dangerously low blood pressure.
How to use sesame seeds?
Sesame seeds can be used in many ways.
- A salad can be topped with roasted sesame seeds.
- Make the traditional Chinese dessert black sesame soup.
- Stir fries or fried rice might benefit from the rich flavoring of sesame oil.
- Spread tahini, a paste prepared from ground sesame seeds, on toast or dip raw vegetable spears in it.
- To a breading mixture, add whole sesame seeds.
FAQ
Consume 1/2 to 1 tablespoon or as many roasted sesame seeds as you choose each day.
The best time of year to eat is during the winter at any time either day or night.
Sesame seeds are nourishing and may have a number of health advantages. They are an excellent source of fiber, protein, and good fats.
Sesame dramatically reduced total cholesterol levels.
Minerals that relieve stress can be found in sesame seeds. Consuming sesame seeds at night promotes restful sleep.
In addition to consumed raw they can be cooked or toasted to enhance the flavor of the seeds.