Sesame seeds are one of the oldest oilseed crops known in the world. These tiny seeds are used in various cuisines. In some, these are used as a finishing touch whereas in others it serves as a core part. The oil extracted from sesame seeds serves as the fat proportion in many dishes. Let us know more about these tiny yet powerful good fats.
Health benefits of sesame seeds:
Given below are some of the many health benefits that sesame seeds help you to achieve:
- Lowers cholesterol and triglycerides
Sesame seeds are said to lower the risk factors related to heart diseases. As regularly eating sesame seeds helps in decreasing the levels of cholesterol and triglyceride.
Sesame seeds comprise 15% saturated fat, 41% polyunsaturated fat, and 39% of monounsaturated fat. Polyunsaturated and monounsaturated fats are the good fatty acids that help in reducing cholesterol as well as heart diseases in a body.
Consuming sesame seeds will also benefit the body with certain plant compounds. Those compounds are lignans and phytosterols. These two plant compounds are enriched with cholesterol-lowering power.
Consuming 5 tablespoons or 40 grams of hulled sesame seeds regularly for 2 months has shown a reduction in the level of LDL or bad cholesterol. Along with this, it benefited the people with high triglyceride levels too.
- Amazing source of fiber
Sesame seeds are also a rich source of fiber. Fiber is required by the body for the proper execution of the excretion process. Daily intake of sesame seeds will increase one’s fiber level, hence having a good effect on the gut.
Consuming three tablespoons or 30 grams of unhulled sesame seeds will provide you with 3.5 grams of fiber. To take this seed’s full benefit, try including it in your everyday meals.
Eating sesame seeds will also aid digestion. The fiber content in it helps the food to be easily digested. Fiber extracted from sesame seeds also plays a vital role in reducing the risks related to heart diseases, obesity, and type-2 diabetes.
- Lowers the blood pressure
Including the above, the sesame seeds also consist of lignans, vitamin E, and different antioxidants that help in protecting the arteries. The arteries play a major role in maintaining healthy blood pressure. The various nutrients of sesame seeds prevent the formation of plaque in the arteries, hence balancing the blood pressure.
People with high blood pressure are advised to consume 2.5 grams of black sesame seeds in powdered form. This should be taken regularly to get most of it.
- Good source of plant proteins
People who are looking to boost their body with protein can opt for sesame seeds too. To do that, people should go for roasted hulled sesame seeds.
Sesame seeds contain compounds such as oxalates and phytates that hampers the process of digestion and absorption of protein. To eliminate this component, the sesame seeds are hulled and roasted before consumption.
Sesame seeds give rise to healthy muscle growth and help in balancing the hormones due to their high protein properties.
Consuming 3 tablespoons or 30 grams of sesame seeds will provide you with 5 grams worth of protein. These seeds are also rich in methionine and cysteine, which makes them a good source of carbohydrates too.
- Helps in reducing inflammation
Sesame seeds help our body to fight inflammation. By reducing inflammation, also reduces the chronic diseases related to it. Such as cancer and obesity and organ-related problems such as heart and kidney diseases.
Sesame oil contains a compound known as sesamin. This compound has anti-inflammatory properties that benefit the body.
Consuming a combination of 6 grams of sesame seeds, 18 grams of flax seeds and 6 grams of pumpkin seeds has benefits too. As it helps in reducing the risks related to kidney diseases by lowering the rate of inflammation.
- Helps in maintaining healthy bones
Sesame seeds, especially the hulled one is a rich source of calcium that helps in boosting bone health. Hulled sesame seeds are made up of 22% of calcium. Hence, helps the bones in absorbing nutrients.
It advised consuming sesame seeds after soaking, sprouting, or roasting them. Taking the sesame seeds through these processes will remove their natural compounds oxalates and phytates. These compounds are antinutrients that restrict the absorption of the essential minerals.
- Helps in controlling blood sugar
To support sugar levels in the blood, our body needs healthy carbohydrates, high protein, and healthy fats. All these nutrients can be achieved by consuming sesame seeds.
Sesame seeds also comprise of pinoresinol. It is a healthy compound that weakens the actions of a digestive enzyme, maltase. Hence, regulating blood sugar level.
- A rich source of vitamin B
Both, hulled and unhulled sesame seeds form a rich source of vitamin B. While removing the hull might result in a decrease of the vitamin B content.
Only 3 tablespoons or 30 grams of hulled and unhulled sesame seeds are 17% of vitamin B1, 8% of vitamin B3, and 14% of vitamin B6. The B vitamins help the body in proper cell functioning and boosting metabolism.
- Aids the blood cell formation
To maintain red blood cell formation in the blood, our body requires several nutrients, some of which are, iron, copper, and vitamin B6.
All of these nutrients can be found in sesame seeds. Only 3 tablespoons or 30 grams of these seeds comprises 24% of iron, 136% of copper, and 5% of vitamin B6.
All these nutrients are essential for producing hemoglobin through which oxygen is carried out to the red blood cells.
It is advised to consume these nuts after soaking, roasting, or sprouting to get the most out of it.
Sesame seeds carry with them a nutty taste and crunchy texture. Try topping the following dishes with roasted sesame seeds:
- Bread and muffins
- Salad dressing
- Hummus and much more.
Roasting the sesame seeds enhances their flavors as well as their nutrient content. Roast sesame seeds at 350F or 180C for a few minutes.
The bottom line
Now you must be knowing how wonderful sesame seeds are. Consuming these regularly will keep you healthy and away from many chronic diseases. These might seem small in size but will do wonders with your body.