Sesame seeds, scientifically called Sesamum indicum L., are mainly grown for their oil, which is why they are considered an oilseed. They originally come from tropical regions in Asia, Africa, and South America.
These tiny seeds are packed with protein, vitamins, minerals, and antioxidants. They add a nutty flavor and crunch to foods and are also used in products like soap, cosmetics, lubricants, and certain medicines.
Health Benefits
Supports Heart Health
Sesame seeds contain plant compounds called lignans and phytosterols that may help lower cholesterol levels. Phytosterols are also thought to support the immune system and may reduce the risk of some cancers. Among commonly eaten nuts and seeds, sesame seeds have the highest phytosterol content, with 202 milligrams per ounce. These compounds may also help maintain healthy blood pressure.
Fights Infections
Compounds in sesame seeds, such as sesamin and sesamolin, act as antioxidants and antibacterial agents. They help protect cells from damage and can fight infections, including staph, strep, and certain fungi like athlete’s foot.
Promotes Oral Health
Sesame seeds can help reduce bacteria that cause plaque buildup on teeth. Oil pulling, an ancient practice where sesame oil is swished in the mouth each morning, has been shown to improve oral health when done consistently.
Supports Diabetes Management
Sesame oil may improve the effectiveness of type 2 diabetes medications when used together. Eating sesame seeds can help regulate blood sugar levels, and the antioxidants in the oil may reduce sugar in the bloodstream.
May Help Prevent Cancer
Sesamol, a compound found in sesame seeds, has several beneficial properties: it acts as an antioxidant, fights inflammation, protects the liver, slows aging, and may prevent certain diseases. It might also help control the life cycle of cells, potentially aiding in cancer prevention and treatment. More research is needed to confirm this effect.
Nutritional Benefits
Sesame seeds are a good source of protein, making them valuable for vegetarian and vegan diets. They are rich in copper, which helps produce red blood cells and supports immune function, with one ounce providing 129% of the daily requirement.
They also contain manganese and calcium, essential for strong bones, as well as phosphorus, magnesium, iron, zinc, molybdenum, selenium, and vitamin B1.
Nutritional Information per One Ounce of Dried Sesame Seeds:
Precautions
In rare cases, sesame seeds may contribute to reduced blood flow or small tears in tissues.
How to Use Sesame Seeds
Sesame seeds are available in various colors, including brown, red, black, yellow, and ivory, with darker seeds often having stronger flavor. In Europe and North America, they are commonly used as toppings on bread, pastries, and savory dishes. In Asia, Africa, and South America, they are used more widely in both sweet and savory recipes.
They can be eaten raw, toasted, or baked to enhance their flavor. Sesame seeds are often sprinkled on bagels, buns, salads, and breadsticks, and ground into tahini, which is a key ingredient in hummus.
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