Sesame seeds are tiny tasty toppings that are notable source of copper, vitamin E, thiamin, calcium, protein, iron, zinc, magnesium, and manganese. Aside from these, they also contain fiber, potent amino acids like tryptophan, unique lignans (sesamin and sesamolin), phytosterols (predominantly B-sitosterol), and other potentially beneficial compounds.
Below are the top benefits of adding these seeds to our diet.
Helps Boost Heart Health
Several studies revealed that sesame seeds’ oil-soluble lignans like sesamolin and sesamin, as well as its vitamin E and antioxidants, can help reduce the strain on our cardiovascular system and prevents various cardiac conditions. Experts have found that these bioactive phenolic plant compounds are in highest concentration in flax seeds and sesame seeds and in lower concentrations in other seeds, grains, fruits, and vegetables. Furthermore, sesame seeds are also rich in magnesium, an agent that reduces blood pressure.
A Rich Source of B Vitamins
Sesame seeds are a good source of B1 (thiamine), B3 (niacin), and B6 which are distributed both in the seed and hull. These B vitamins play an important role in many bodily processes such as proper cell function and metabolism.
A Good Source of Fiber
Aside from supporting our digestive health, fiber may also play a role in lowering our risk of various diseases such as cancers, obesity, heart diseases, and type 2 diabetes. Present in 30 grams (3 tbsp) of unhulled sesame seed is 3.5 grams of fiber.
Helps Reduce Inflammation
Sesame seeds contain high amounts of copper which help reduce inflammation in muscles, joints, and bones thus making it beneficial for reducing pain associated with arthritis. Moreover, copper also plays an important role in the proper uptake of iron, maximizes circulation, and ensures that the entire body is property receiving oxygen.
Helps Strengthen Bones
Because sesame seeds are rich in zinc and calcium, consumption of them can help us maintain strong and healthy bone and lower our risk of osteoporosis.
Has Anticancer Properties
Aside from being rich in oil-soluble lignans, sesame seeds also contain phytate, a compound that functions as a rare cancer-preventing antioxidant and reduces the effects of free radicals which have been connected to many forms of cancer as well as heart diseases, cognitive malfunctions, and premature aging.
According to studies, regular consumption of sesame seeds can help lower one’s risk of pancreatic, colon, prostate, breast, leukemia, and lung cancer.
May Aid Blood Sugar Control
Sesame may help support blood sugar control as it lows in carbs while being high in protein and healthy fats. Additionally, it contains pinoresinol, a compound that prevents the action of the digestive enzyme maltase, thus lowering blood sugar levels.
Different Ways To Consume Sesame Seeds
- Sesame seeds can simply be sprinkled as toppings on stews or salads.
- Blend it into a powder and mix it with various smoothies.
- Mix sesame seeds with bread or grind it into a paste to be used in hummus.