Sesame seeds are tiny, oil-rich edible seeds that grow in pods on the Sesamum indicum plant. They have many potential health benefits and have been used in traditional medicine for thousands of years. However, you may need just a significant amount — like a small handful per day — to gain health benefits. These benefits include:
1. They have good fiber
Fiber is well known for supporting digestive health. Sesame seeds are fibrous and play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes.
2. Lower Cholesterol and Triglycerides
Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat. Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risks.
3. Good source of protein
Sesame seeds are a good source of protein, which is a necessary building block for your body.
4. Lowers blood pressure
Sesame seeds are high in magnesium, which may help lower blood pressure. Their antioxidants may help prevent any plaque buildup.
5. Builds healthy bones
Unhulled sesame seeds are especially rich in nutrients vital to bone health, including calcium. Soaking, roasting, or sprouting sesame seeds improves these minerals intake.
6. Reduces inflammation
Preliminary research suggests that sesame seeds and their oil may have anti-inflammatory properties.
7. Source of vitamins
Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed. They are a good source of thiamine, niacin, and vitamin B6, which are necessary for proper cellular function and metabolism.
8. Aid blood formation
Sesame seeds supply iron, copper, and vitamin B6, which are needed for blood cell formation and function.
9. Controls blood sugar
Sesame seeds may aid blood sugar control because they are low in carbs and high in quality protein and healthy fats. More so, they contain a plant compound that may help in this regard.
10. Rich in anti-oxidants
Plant compounds and vitamin E in sesame seeds function as antioxidants, which combat oxidative stress in your body.
11. Boosts immunity
Sesame seeds are a good source of several nutrients that are important for immune system function, including zinc, selenium, copper, iron, vitamin B6, and vitamin E.
12. Aid hormone balance during menopause
Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen. Hence, sesame seeds might be beneficial for women when estrogen levels drop during menopause.