Sesame seeds are small and rich in oil. They grow in pods on a plant known as Sesamum indicum. These seeds have been used in folk medicine for centuries due to their exceptional nutritional content and health benefits.
Unhulled they have an edible outer husk, while hulled ones don’t have the husk. Note that the hull makes the seeds appear golden-brown in hue, while hulled they have a whitish color that’ll turn brown when roasted. Here are the top nutritional and health benefits of sesame seeds.
Sesame Seeds: Source of Dietary Fiber
Approximately 27 grams (three tablespoons) of hulled contain about 3 grams of dietary fiber. This is 11% of the recommended daily value. Fiber supports your digestive health. In addition, research suggests that it plays a key role in reducing the risk of type 2 diabetes, certain cancers, obesity, and heart disease.
May Lower Cholesterol Levels
They contain 44% polyunsaturated fats, 38% monounsaturated fats, and 14% saturated fat. Studies show that consuming more monounsaturated and polyunsaturated fats may lower cholesterol levels and reduce the risk of heart disease.
In addition, these seeds contain phytosterols and lignans. These plant compounds can lower cholesterol levels. A 2012 study involved 38 individuals with high blood lipids. Each participant ate 40 grams (5 tablespoons) of hulled ones for two months. At the end of the study, researchers found that the study participants experienced 8% reduction in glycerides and a 10% reduction in bad cholesterol.
Supports Healthy Bones.
Both hulled and Unhulled sesame seeds are rich in various nutrients that support bone health. These nutrients include:
- Manganese: 29% of the recommended daily value
- Magnesium: 23% of the recommended daily value
- Calcium: 20% of the recommended daily value
- Zinc: 19% of the recommended daily value
Note that sesame seeds also contain natural compounds known as phytates and oxalates. Unfortunately, these are anti-nutrients that may limit the absorption of the minerals listed above. So, roast, soak, or sprout your sesame seeds to reduce the effect of oxalates and phytates.
Sesame reduces Inflammation
Low levels of inflammation for an extended period play a key role in the development of cancer, kidney disease, obesity, heart disease, and other chronic conditions. In a 2014 study, individuals with kidney disease were given a mixture of 6g of sesame seeds, 18 grams of flax seeds, and pumpkin seeds for three months. The researchers recorded a 51% to 79% drop in the participants’ inflammatory markers.
Sesame seeds are a reliable source of B vitamins, dietary fiber, healthy fats, minerals, proteins, and antioxidants. Consuming these seeds may help combat arthritis pain, regulate blood sugar, and lower your body’s cholesterol. Remember, you can eat sesame seeds roasted, soaked, or sprouted.