Nutritional benefits of sesame seeds

Nutritional benefits of sesame seeds


Sesame seeds are one of the oldest and indispensable condiments ever known to mankind.

They are versatile, fragrant, and are nutty variants.

The seeds add a crunch to a variety of Asian and Middle Eastern dishes.

Moreover, it is also used as a cooking oil and to make sauces and dressings.

Sesame seeds are known for their food flavor-enhancing abilities too.


The potent nutritional benefits of sesame seeds include their ability to improve heart health, lower blood pressure, build strong bones, improve male fertility, and manage diabetes.

They also help cure sleep disorders.

Improve digestion, reduce inflammation, boost respiratory health, aid in dental care, and treat depression and chronic stress.



What are Sesame Seeds?

Sesame seeds (Sesamum indicum) are tiny edible seeds of a plant of the Sesamum genus, native to both India and Africa.

They are considered the oldest oilseed crop in the world and have been cultivated for more than 3,500 years.

These seeds have a nutty flavor and they can be purchased either shelled or unshelled. 


They are commonly added to salads as a topping for bread and grain products, crackers, sushi, cakes, soups, or as breading for fish and meat.

Also, sesame oil, derived from the seeds, is a rich source of nutrients with both laxative and emollient properties.


The seeds themselves are very small, only 3-4mm long and 2mm wide, yet 3.85 million metric tons are produced every year.

The seeds are initially found in a black hull inside a pod.

Once they are removed, they must be stripped of their shells.

They come in a wide variety of colors, depending on the variety or strain of the sesame plant.



Benefits of Sesame Seeds

The wide range of health benefits of these seeds is explained in greater detail below.


Skin Care

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

Also, sesame oil contains vitamin E, which reduces the appearance of burns and marks on the skin, as well as helps avoid signs of premature aging. 




be sesame



Hair Health

Sesame seeds are rich in plant polyphenols, which help promote hair health.

Sesame seed oil is often massaged into the scalp to reduce premature greying and boost hair growth because of the presence of vitamins and minerals.

The amino acids and antioxidants in this oil help return the shine back in dull hair.


Elevates Heart Health

Natural oil-soluble plant lignans present in these seeds help in the reduction of hypertension, according to a number of research studies.

This, in turn, helps reduce the strain on your cardiovascular system and also prevents various cardiac conditions.

A research study published in the journal Nutrition Review states that these bioactive phenolic plant compounds are in the highest concentration in flax seeds and sesame seeds.

Furthermore, magnesium has long been known as a vasodilator (an agent that reduces blood pressure)

These seeds are packed with this essential mineral.

Sesame seeds contain up to 25% of your daily requirement of magnesium in a single serving. 



ALSO READ: Breadfruit nutrition facts



High in Fiber

Sesame seeds are packed with a significant amount of fiber, an important element in healthy digestion.

It can reduce conditions like constipation and diarrhea, while simultaneously protecting the health of your colon and reducing the risk of gastrointestinal diseases.

Fiber also works beneficially for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels.


Thereby acting as a protecting agent against atherosclerosis, heart attacks, and strokes.


Manages Diabetes

mineral, that aids in reducing the chances of type-2 diabetes.

It also regulates blood pressure and helps improve insulin sensitivity.

Furthermore, it has been shown that sesame seed oil positively affects the impact of various medications like glibenclamide in patients suffering from type-2 diabetes.

It improves the medication’s functionality and regulates the insulin and glucose levels in the body.

This process helps to manage the symptoms of diabetes, as per a research published in the journal Clinical Nutrition.


Increases Fertility in Men

Sesame seeds, when added to the diet of men, improves sperm quality as well as increases male fertility.

 A 2013 study published in the Journal of Research in Medical Sciences showed that 25 infertile men, aged between 27 and 40 years, were given sesame seeds for three months.

They showed a significant improvement in their sperm count and motility. 

About The Author

Osigweh Lilian Oluchi is a graduate of the University of Lagos where she obtained a B.A (Hons) in English, Masters in Public and International affairs (MPIA). Currently works with 1stnews as a Database Manager / Writer. [email protected]

Related posts

Leave a Reply

Your email address will not be published. Required fields are marked *