Health Benefits of Sesame Seeds

What are Sesame Seeds?

Sesame seeds are oil seeds which come from the Sesame plant. It is primarily found and grown in Africa and in some parts of India. The sesame seeds are possibly one of the oldest known oilseeds and are known for their amazing nutty and rich flavor when added to a dish. Not just that, they are either consumed raw or sometimes toasted to bring out the flavors of the seeds.

So, the question comes down to one, are they actually beneficial for your health? The answer is yes. They have a wide range of benefits on one’s overall well being.

Source of minerals and vitamins

Sesame contains vitamins from group B (including niacin), vitamin E, and minerals, especially magnesium, potassium, copper, and iron. It also contains calcium, noting that black sesame contains more proteins about 60 percent of white sesame.

Rich in protein

Small sesame seed contains more than 22 percent of the excellent protein and all essential amino acids. Ideally suited to all plant-type diets.

Sesame seeds contain fat of good anti-cholesterol type
In addition to its high content of plant proteins, sesame contains 52 percent of the fat that is highly effective in regulating the level of cholesterol in the body. About 85 percent of these fats are monounsaturated fatty acids or oleic acids, which help reduce bad cholesterol (known as LDL) and at the same time raise HDL cholesterol in the body. It also has an indirect effect on the cardiovascular system.

Benefits of Sesame Seeds

Help Your Baby’s Health

A sesame oil massage improves growth and improves sleep. Rashes on a baby’s skin — especially where the diaper is — can be protected with sesame seed oil by rubbing it in. As a bonus, sesame also helps reverse dry skin.

Prevents Cancer

Sesame seeds contain anti-cancer compounds including phytic acid, magnesium, and phytosterols. Sesame seeds have the highest phytosterol content of all seeds and nuts.


Digestion is one of the most important factors that not just influence the overall metabolism but well being of an individual too. Sesame seeds are loaded with dietary fibers which have beneficial impacts in promoting better digestion of the ingested food.

The fiber content helps in smoothening the whole process and functionality of the small intestine, thus promoting the overall process of defecation and helps prevent possibilities of constipation and irregular bowel syndrome.

Prevent Wrinkles

Are you so concerned about your skin? Do you want to prevent wrinkles and pre-aging? Sesame oil does that and more. This oil is good for your skin as well as your hair. Sesame seed oil prevents harmful ultraviolet rays of the sun from damaging your skin. Looking for other alternatives?

Weight Loss

When it comes to sourcing the best seeds for weight loss, sesame seeds sure to take a high seat in that. It is mainly because of the fact that these small white seeds are not just loaded with beneficial nutrients and vitamins, it is also rich in dietary fiber which tends to make you feel full and attain your satiety quite quickly.

The rich fiber content along with the minerals in it helps boost the overall metabolism, thus aiding in the process of weight loss in an individual. Not just that, it also helps keep the lipid profilin check, thereby further promoting weight loss.


the components which are found in the sesame seed, including the most important one – magnesium, have been connected to reducing the chances of developing diabetes and managing the symptoms with people who have already developed this condition. In addition to this, it has been proven that the sesame seed oil can have a positive effect on various diabetic medication such as the glibenclamide, a medicine used by people who are dealing with type 2 diabetes. The sesame seed improves the function of the medication, as well as regulating the insulin and glucose levels in the body, thus helping you manage the symptoms of diabetes.


The sesame seeds, especially the black variant are loaded with essential iron compounds which is very beneficial for combating the lack of it in patients who suffer from anemia. Consuming substantial quantities of sesame can actually be quiet impactful in getting rid of the signs and symptoms of anemia and help correct the proper development of the red blood cells. This aids in not just curing the iron deficiency anemia but also combats the accessory symptoms that accompany the condition.

Bones Health

Have you been experiencing bone issues lately like fractures? It could be that you lack calcium and sesame seeds may just be what you need. When you are calcium deficient, you’ll be advised by your doctor to eat foods that are rich in calcium and zinc to help fight the deficiency. And guess what? Sesame has it both. Sesame seeds are also packed with sufficient copper and other minerals that may help reduce joint pain and inflammation.


Sesame seed oil is full of nutrients which are needed for a healthy scalp and hair. See how to use sesame oil in the hair here.

Sesame seeds deserve to be highly honoured as an affordable food that deeply nourishes the body on many levels. With sesame’s many health benefits I consider it a PowerFood along with green tea, lemons, garlic, honey and turmeric.


Constipation or the lack of proper defecation of stools can very be taxing on one’s health. Whatever the reason behind the same is, sesame seeds can actually be a very effective remedy to get rid of the problem. Because of the high content of dietary fiber (R) in it, it is considered as an amazing remedy for the same.

Apart from the nutritional benefits of sesame seeds, they also help in promoting digestion (R) and softening of the stools, which, in turn, help in getting rid of the signs of constipation.

Protection from Radiation

Often times, DNA damage because of radiation therapy can be quite common. Sesame seeds actually have a compound in them, known as sesamol, which imposes protective properties to the damage (R) and reverses the same to ensure that there are no negative implications in the future.

It has been found to protect the intestines as well as the spleen from any form of radiation damage.

Protects Your Liver from Alcohol

Sesame helps protect you from alcohol’s impact on your liver, helping you maintain healthy liver function.

Improving Oral Health

Streptococcus which is one of the most common bacteria responsible for bad oral health can be combatted with sesame seeds. Chewing a spoon full of sesame seeds have been proven to tackle those bacteria in the mouth. You can also use oil from sesame seeds for oil pulling or you can also check out these alternative methods of treating bad oral health as well as removing tartar and plaques from teeth.

Boost Heart

Sesame seeds are rich in irons which helps in fighting anemia. Studies say, the sesame oil can prevent atherosclerotic lesions and this is possible due to the antioxidant and anti-inflammatory property found in sesame oil. They may help lower bad cholesterol and increase good cholesterol hence, preventing the risk of coronary artery disease and even stroke.

Improves Eye Health

Treat blurred vision with sesame seeds. I know of a friend who enjoys sesame seeds for the purpose of improving his vision. I’m not asking you to do this too just because he does but studies have it that the Chinese tradition has used this method as a way to improve eye health. There’s a relationship between internal organs and external organs like the eyes and the liver. And since the liver stores blood which can be channeled to the eye, it helps to improve the functioning of the eyes.

Nutritional Value of Sesame Seeds

Sl. NoCompoundAmount
1.Energy573 Kcal
2.Carbohydrate23.45 g
3.Protein17.73 g
4.Total Fat49.67 g
5.Dietary Fiber11.8 g
6.Vitamin A9 IU
7.Vitamin C0
8.Vitamin E0.25 mg
9.Pantothenic Acid0.050 mg
10.Sodium11 mg
11.Potassium468 mg
12.Calcium975 mg
13.Copper4.082 mg
14.Iron14.55 mg
15.Magnesium351 mg
16.Phosphorus629 mg
17.Selenium34.4 µg
18.Zinc7.75 mg

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