Sesame Seeds: The Nutrient-Dense Seeds That Are Good For Our Body

Sesame seeds are a nutty and fragrant seed variant that is believed to be one of the oldest condiments known to mankind. These nutrient-dense seeds do not only add a lovely crunch to many dishes, but they are also good for our body as they contain a combination of vitamins and minerals, phytonutrients, and dietary fiber that are vital for our health.

Digestive Health

Being rich in fiber, sesame seeds consumption may help support a healthy digestive system and colon. The high fiber content works by aiding in the functions of the intestines, relieving constipation, and facilitating in waste disposal.

May Lower Cholesterol and Triglycerides

Studies revealed that regular consumption of sesame seeds may help decrease high triglycerides and cholesterol levels. These two are risk factors for heart diseases.

Present in the seeds is plant compounds known as lignans and phytosterols, which both have cholesterol-lowering effects.

The seeds contain 15% saturated fat, 39% monounsaturated fat, and 41% polyunsaturated fat. According to research, eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower our cholesterol and reduce heart disease risk.

Oral Health

Both the seeds and its oil have boosting oral health powers. They work by removing plaque and whitening our teeth. One way of using the oil is by swishing it in the mouth to reduce the number of streptococcus mutants in both the teeth and the mouth saliva and boost the overall health as well.

A Great Source Of Protein

Protein is an essential nutrient needed by our body for growth and maintenance. It helps build everything from muscles to hormones.

Sesame seeds, particularly the hulled ones, can supply 5 grams of protein per 3-tablespoon (30-gram) serving.

Relief From Rheumatoid Arthritis

The small seeds contain copper which is vital for antioxidant enzyme systems. This helps reduce pain and swelling associated with arthritis and provides strength to the blood vessels, bones, and joints.


Having problems with high blood sugar levels? The high amounts of protein, fiber, and healthy fats in the seeds can help us deal with it. They also contain pinoresinol, a compound that may help regulate blood sugar levels and are low in carbohydrates, which can affect blood sugar levels if eaten in excess.

Has Antioxidant Properties

The lignans in sesame seeds function as antioxidants, which help fight oxidative stress, a chemical reaction that may damage our cells and increase our chances of many chronic diseases.

In addition to this, the small seeds also contain gamma-tocopherol, a form of vitamin E that acts as an antioxidant that protects us against heart diseases.

Skin Health

Sesame oil (derived from sesame seeds) have anti-inflammatory, antimicrobial, and antioxidant properties that are all beneficial for our skin. It can help in protecting skin cells from the damages caused by UV rays, pollution, and other factors. The oil has been used against numerous skin problems including aging, psoriasis, and frostbite.