9 Health Benefits of Sesame Seeds

Some of the health benefits of Sesame seeds include preventing the risk of diabetes, reduce blood pressure, prevent various types of cancers, keeps our bone stronger, prevent macular degeneration.

Updated: June 2, 2018

Sesame seeds are one of the healthiest oil seeds derived from Sesame plant cultivated many regions throughout the world with numerous health advantages. The scientific name of Sesame is Sesamum indicum. It belongs to the family of genus Sesamum is a flower bearing plant. It is believed that this oil seed is native to the Africa, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Sesame Seeds, it has lots of health benefits. Among that some of the health benefits of Sesame seeds include preventing the risk of diabetes, reduce blood pressure, prevent various types of cancers, keeps our bone stronger, prevent macular degeneration, improve cardiovascular health, cure sleeping problem, improve digestive health, prevent inflammation, improve respiratory health, good for oral care, improve blood circulation, reduce chronic stress and depression and detoxify the body.


Nutritional Value of Sesame Seeds:

Sesame seed contains lots of Vitamin, Minerals and other components. Some of the vitamins that Sesame seeds has Vitamin E, Vitamin B6, Folate, Thiamin, Niacin, Pyridoxine, Pantothenic acid, Riboflavin and vitamin A.  Sesame seed also contains Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Sesame seed also contains minerals such as calcium, magnesium, manganese, phosphorous, iron, protein, zinc, copper and selenium. The best part of the Sesame seeds is, it contains zero cholesterol.

Sesame Seeds Help to Reduce Inflammation:

Sesame seed contains anti-inflammatory properties, which is very beneficial to reduce the pain and swelling. Due to the high amount of copper content in sesame seeds, it acts as an anti-inflammatory; studies have been proven that consumption of sesame seeds on a regular basis can reduce various types of inflammation related issues, such as arthritis. Apart from this sesame seeds are also highly rich in iron, which helps in circulation of oxygenated blood and nutrition to each part of the body, which promotes the growth and repaired of tissues.

Sesame Seeds Improve Bone Health:

Sesame seed is highly rich in various types of mineral, such as calcium, zinc and phosphorus, which is very beneficial for our bone health and prevent various types of bone related disease such as osteoporosis. Calcium is the main component of our bone; it helps in the growth and repaired of bone tissues. Studies have been proven that those who are consuming sesame seeds on a regular basis; they have stronger bone and less chance of affected by osteoporosis.

Sesame Seeds Improves Cardiovascular Health:

Sesame seeds are highly rich in dietary fiber, which is very good for our Heart and it helps to prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. Fiber helps to reduce the bad cholesterol level from our body, such as LDL cholesterol and it also helps to increase good cholesterol levels from our body, such as HDL cholesterol, thus control the cholesterol level in our body. Apart from this sesame seed contains antioxidant properties, such as vitamin E, sesaminol, sesamin, sesamolin, sesamolinol. These antioxidants help in preventing oxidative damage caused by free radicals, thus prevent the risk of macular degeneration of cardiovascular organ and also prevent cancerous cell growth in our blood vessels. Studies have been proven that consumption of sesame seed on a regular basis can reduce blood pressure, because of magnesium present in it. 

Sesame Seeds Prevent the Risk of Cancer:

Due to the high amount of Phyto-nutrients present in Sesame seeds, such as cephalinm, myristic, phytate and sesamin, all these Phyto-nutrients are antioxidant properties, that helps in fighting with free radicals and stabilize them so that they should not do any types of oxidative damage to our healthy cells, these free radicals are the main causes for various types of cancer in our body. Studies have been proven that consumption of sesame seeds on a regular basis can reduce the risk of various types of cancer formation in our body, such as blood cancer, breast cancer, lung cancer, colon cancer, pancreas cancer and prostate cancer. Apart from this sesame seed oil is very beneficial to protect our skin from harmful UV rays and electromagnetic radiations. 

Sesame Seeds Prevent Diabetes:

Sesame seed is highly rich in dietary fiber, which is very beneficial to prevent diabetes. Fiber helps to promote the production of insulin in our body, which helps to slow down the sugar absorption in the blood stream, thus sugar level will control and reduce the risk of diabetes. Sesame seeds are also very low in glycemic index, that means consumption of sesame seeds will not affect our sugar level, so those who are suffering from diabetes, they can consume this without any fear. 

Sesame Seeds Improve Oral Health:

Due to present of anti-bacterial and anti-septic properties in sesame seeds, it is very helpful to keep our oral health good. Antibacterial properties help to prevent bacteria formation in our mouth and antiseptic properties help in healing the ulcers and cut in the mouth. Studies have been proven that consumption of sesame seed on a regular basis can improve the oral health and prevent various types of oral problem, such as bad breath, ulcers, bleeding gums, etc. 

Sesame Seeds Improves Digestive Health:

As we already discussed above, sesame seeds are highly rich in dietary fiber, it is also very good for our digestive health because fiber helps to promote the dowel movement and adds bulk to our stomach and also ensure the smooth elimination of waste from our body, thus prevent in various types of digestion related problem, such as gas, constipation, etc. 

Sesame Seeds Helps in Reducing Stress:

Due to the presence of magnesium and calcium in sesame seeds, it is very beneficial in reducing the stress and anxiety. Studies have been proven that sesame seed oil massage can treat insomnia and headache. 

Sesame Seed Improves Skin and Hair Health:

Due to the high amount of Zinc present in sesame seeds, it is very good for our skin and hair health. Zinc helps in the formation of collagen in our body, which is very beneficial to strengthen our skin, hair and muscle tissue. Apart from this the antioxidant properties of sesame seed are very helpful to prevent the oxidative damage to our skin and hair cells and helps to prevent the macular degeneration of skin cells.  

Health Benefits of Sesame Seeds

Nutritional Facts Of Seeds, sesame seeds, whole, dried


Nutrient Unit Value per 100 g
Waterg4.69
Energykcal573
Proteing17.73
Total lipid (fat)g49.67
Carbohydrate, by differenceg23.45
Fiber, total dietaryg11.8
Sugars, totalg0.30
Calcium, Camg975
Iron, Femg14.55
Magnesium, Mgmg351
Phosphorus, Pmg629
Potassium, Kmg468
Sodium, Namg11
Zinc, Znmg7.75
Vitamin C, total ascorbic acidmg0.0
Thiaminmg0.791
Riboflavinmg0.247
Niacinmg4.515
Vitamin B-6mg0.790
Folate, DFEµg97
Vitamin B-12µg0.00
Vitamin A, RAEµg0
Vitamin A, IUIU9
Vitamin E (alpha-tocopherol)mg0.25
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg0.0
Fatty acids, total saturatedg6.957
Fatty acids, total monounsaturatedg18.759
Fatty acids, total polyunsaturatedg21.773
Cholesterolmg0
Caffeinemg0

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