Sesame Seed-White

Description

The sesame plant grows in tropical and subtropical parts of the world, including Asia, Africa, and South America. People cultivate it for its edible seeds, which are a popular addition to many dishes all over the world.

The sesame plant, Sesamum indicum, produces seeds that contain protein, fiber, and healthy fats. Sesame seeds also provide calcium, B vitamins, vitamin E, and antioxidants.

People can eat sesame seeds as they are, add them as an ingredient to meals, or use sesame seed oil in cooking.

Sesame seeds are a solid source of vital vitamins and minerals, making them a great addition to a balanced diet. They’re also versatile AF and taste great on tons of sweet or savory dishes.

10 benefits of sesame seeds

Don’t let their size fool you. Sesame seeds are nutritional superstars. Here’s a rundown of the 10 best benefits.

1. Good source of fiber

Fiber isn’t just rad for regularity 💩. Getting enough dietary fiber might reduce your risk of:

breast cancer
heart disease
type 2 diabetes
digestive conditions like diverticular disease
Now that’s a hard-working nutrient!

Eating more sesame seeds is a great way to boost your fiber intake. In 2 tablespoons of whole dried sesame seeds is an impressive 2.12 grams (g) of fiber. Not too shabby!

2. Rich in B vitamins

Sesame seeds and their hulls are rich in B vitamins like thiamine, niacin, and vitamin B6. That’s great news since these healthful nutrients help your body:

convert food to energy
create new blood cells
keep your skin and tissues healthy
Psst. Research also shows vitamin B complex can help your brain function on fleek. Woot!

3. Awesome source of plant protein

Vegetarians and vegans, rejoice! Sesame seeds are a potent source of plant protein. A 2-tablespoon serving packs 3.18 g. Protein helps your body function in lots of important ways. It can help:

reduce appetite
boost metabolism
increase muscle mass
might strengthen bones
help maintain weight loss
4. Packed with antioxidants

Sesame seeds contain plant compounds called lignans. These antioxidants can help protect your cells from damage and might reduce your risk of certain diseases. They’re also rich in gamma-tocopherol, a form of vitamin E believed to reduce heart disease risk. But we need more research to show this is legit.

5. Might be good for your heart

Sesame seeds have been found to lower LDL cholesterol and triglycerides. BTW, this is the “bad” type of cholesterol that can increase your risk of heart disease.

In addition to lignan — which can help block the absorption of cholesterol — sesame seeds contain alpha-linolenic acid (aka ALA). Studies show ALA may also help reduce your risk of heart disease.

6. May reduce blood pressure

Sesame seeds are a good source of magnesium, a mineral that can help lower blood pressure. Additionally, magnesium helps your body regulate nerve function and blood sugar levels. It also plays a big role in protein, bone, and DNA production.

7. Could benefit bone health

Sesame seeds are a great source of calcium, magnesium, manganese, and zinc. All of these nutrients can help support bone health.

Just keep in mind, raw sesame seeds contain compounds like oxalates and phytates. These antinutrients might reduce mineral absorption. But you can get around this by soaking, roasting, or sprouting your seeds.

8. May fight inflammation

There’s some evidence to suggest that sesame seeds can help ease inflammation. In a 2014 study, researchers found the inflammation markers of people with kidney disease fell up to 79 percent in 3 months after eating a mix of sesame, flax, and pumpkin seeds daily. Note: We need more studies on sesame seeds alone to prove the perks.

9. May help regulate your blood sugar

Sesame seeds are a low carb, high protein food rich in healthy fats. They also contain a compound called pinoresinol which might help control blood sugar by lowering glucose levels in the blood. So, all-in-all sesame seeds are a diabetes-friendly food that might help lower blood sugar. But again, we need more proof.

10. Might strengthen the immune system

Sesame seeds contain many of the same ingredients you’ll find in dietary supplements. This includes vitamin B6, vitamin E, iron, zinc, copper, and selenium. All of these nutrients can help support a healthy immune system.

Sesame seed nutrition

Here’s the nutrition breakdown for 1 tablespoon (9 g) of plain, dried sesame seeds.

calories: 52 kcal
protein: 1.6 g
fat: 4.5 g
carbs: 2.1 g
fiber: 1.06 g
calcium: 87.8 milligrams (mg)
iron: 1.31 mg
magnesium: 31.6 mg
phosphorus: 56.6 mg
potassium: 42.1 mg
selenium: 3.1 micrograms (mcg)

Storing sesame seeds

It is important to store sesame seeds and sesame oil in a dry, cool place, such as a kitchen cupboard, to keep the products from going rancid.

Alternatively, people can store sesame seeds in the fridge to keep them fresh and make them last longer