Sesame Intresting Health Benefits & Plentiful resons to Eat

Sesame Intresting Health Benefits & Plentiful resons to Eat

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rye nutrition factsSuper sesame seeds that can change your life from unhealthy to healthy

Sesame seed is considered to be the oldest oilseed crop also known as Til. Sesame is a flowering plant in the genus Sesamum, also called ”benne”. 

Sesame are commonly added to salads as a topping for bread and grain products, crackers, cakes, soups, breading for fish and meat. Sesame seed is rich with nutrients like iron, folate, protein, vitamins, carbohydrates, minerals, etc. 

Health benefits of sesame seeds include their ability to prevent cancer, improve heart health, lower blood pressure, build strong bones, improve male fertility, and prevent diabetes. They also help cure sleep disorders, improve digestion, reduce inflammation, boost respiratory health, eliminate depression and chronic stress. 

Botanical Name: Sesamum indicum 

Sesame seed is one of the oldest oilseed crops known a domesticated well over 3000 years ago. Sesame seeds occur in many colours depending on the cultivar. The most traded variety of sesame is off-white coloured. Other common colours are buff, gold, tan, brown, reddish, gray, and black. 

It is widely naturalized in tropical regions around the world and is cultivated for its edible seeds, which grow in pods or "buns". 

Varieties of sesame are Hulled sesame seeds, Unhulled sesame seeds, White/Natural Sesame Seeds and Black Sesame Seeds.

Nutritional Profile

Sesame seeds Nutrition Facts - Drlogy

Health Benefits

Anti inflammatory response  

Long-term, low-level of inflammation may play a principal role in many chronic conditions, including obesity, cancer, heart and kidney disease. 

Copper is work as an anti inflammatory nutrient. Sesame is vital source of copper and it has a number of valuable functions, including the reduction of inflammation in joints, bones, and muscles and also contributing to reducing the associated pain of arthritis. It reduces the swelling of joints and strengthens the bones and blood vessels. Copper is an important mineral for strengthening blood vessels, bones, and joints. So copper is necessary for the proper uptake of iron, which are a component of hemoglobin. 

Adequate amount of copper content in the body increase circulation and ensures that the organ systems of the entire body receive enough oxygen to function properly. 

Lower cholesterol level

Sesame seeds are also good supply of magnesium which is highly beneficial to the cardiovascular system. Magnesium work as a calcium channel blocker. When magnesium is adequate in circulation, veins and arteries feels of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. 

Sesame seeds also has low amount of bad cholesterol which decrease the risk of plaque in veins and arteries and gives prevention against heart disease. 

Sesame oil is a heart-friendly because its content fatty acid content which lower bad cholesterol levels. Sesame oil contains a wide range of “polyunsaturated” fatty acids, including sesamol and sesamin. These fatty acids keep the “cardiovascular” system strong and the LDL cholesterol levels low. So, sesame oil can prevent atherosclerosis. 

High copper content in sesame seeds helps in production of red blood cells. And so it helps in making healthy circulation. 

Brain boosting power

Thiamin, niacin and vitamin B6 is vital nutrient of sesame seeds. Thiamine participates in enzymatic reactions to the central nervous system and produces energy which are necessary for brain cell function and cognitive function. 

Thiamine is necessary for the synthesis of acetylcholine which are important neurotransmitter essential for memory. Deficiency of thiamine is produces age-related impairment in mental function and Alzheimer's disease. All of these because of decrease acetylcholine levels. 

So, kidney beans provide healthy brain and increase cognitive function. 

Promote metabolism

Sesame seeds has a high amount of protein, which gets broken down and convert into usable proteins for the human body. This gives overall strength, healthy cellular growth, mobility, energy levels, and a boosted metabolic function. 

Sesame seeds has various antioxidant, Potassium, copper, and folate which maintain the metabolism. Copper is the main minerals that controls other 50 different enzymes for processing of metabolism. The reactions of enzymes are principal to maintain the smooth functioning of metabolism. 

Copper helps in the metabolism of glucose and cholesterol. It also aids in the synthesis and production of enzymes. Enzymes break down nutrient molecules of fats, carbohydrates, and proteins. Potassium aids in carbohydrate metabolism. 

Cancer curing capacity

Sesame seeds are rich in oil-soluble lignans like sesamin and sesamolin, which are known for antioxidative properties. Dietary lignans in sesame seeds play an important role in cancer prevention. 

Sesame seeds also contain phytate which is a rare cancer-preventing compound that functions as an antioxidant and reduces the effects of free radicals. Free radicals are the dangerous byproducts of cellular metabolism which produces many forms of cancer and various other conditions like heart disease, premature aging, and decrease cognitive functions. 

Sesame seeds have a high level of vitamin K, vitamin E, and magnesium, which have an anti-carcinogenic effect on the body. Sesame seeds are also reducing the risk of leukemia, breast, lung, pancreatic, colon, and prostate cancers. 

Skin and hair care 

Sesame seeds contain zinc which is a vital component in the formation of collagen, which strengthens the muscle tissue, hair, and skin elasticity. 

Sesame seed oil rich in vitamin E that reduce the appearance of burns and marks on the skin. 

Sesame seeds are rich in plant polyphenols, which help promote hair growth. Sesame seed oil is often massaged into the scalp to reduce premature greying and boost hair growth. 

Provide strong bones

Sesame seeds has calcium, phosphorus and manganese. Calcium and phosphorus ,which is a vital mineral to maintain the strength and structure of bones. Manganese work as a constructor of bones by regulating the enzymes and hormones which is involved in the process of bone metabolism. Phosphorus assists in the mineral density of bones. So for a healthy bones it is a must to balance the calcium and phosphorus and manganese level. 

Presence of vitamin D, zinc, magnesium, calcium, copper and boron in kidney beans help to the person who has risk of osteoporosis.

Safety Profiles 

Allergy: Excessive consumption of sesame seeds can cause irritation in the stomach and colon. 

Blood sugar levels: people who suffering from diabetes cannot consume sesame seeds because it can be increase the blood sugar level. 

Selection and Storage


Sesame seeds can be readily available in the spice stores. Choose whole, husked or air dried, toasted seeds. The seeds can be available in black, brown, yellow or white colors, packed inside air-sealed packs as well as in bulk bins. Hulled seeds appear white. 


Sesame seeds has high amount of unsaturated fats, and so it should be stored in airtight containers to avoid them turn rancid. At home, place them in a cool dark place. If stored properly, dry seeds stay fresh for several months. Store hulled "white" seeds always inside the refrigerator.
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