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Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant.

Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk.
The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted.
Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. They may protect against heart disease, diabetes, and arthritis
However, you may need to eat significant amounts — a small handful per day — to gain health benefits.
Here are 15 health benefits of sesame seeds.

1. Good Source of Fiber


Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI)
Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake
Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes

SUMMARY

A 3-tablespoon (30-gram) serving of sesame seeds supplies 12% of the RDI for fiber, which is vital for your digestive health.

2. May Lower Cholesterol and Triglycerides

Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease
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 risk
What’s more, sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects
When 38 people with high blood lipids ate 5 tablespoons (40 grams) of hulled sesame seeds daily for 2 months, they experienced a 10% reduction in “bad” LDL cholesterol and an 8% reduction in triglycerides compared to the placebo group

SUMMARY

Sesame seeds may help reduce heart disease risk factors, including elevated triglyceride and “bad” LDL cholesterol levels.

3. Nutritious Source of Plant Protein


Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving
To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein
Protein is essential for your health, as it helps build everything from muscles to hormones.
Notably, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins — particularly legumes, such as kidney beans and chickpeas
On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts

SUMMARY

Sesame seeds — particularly hulled ones — are a good source of protein, which is a necessary building block for your body.

4. May Help Lower Blood Pressure


High blood pressure is a major risk factor for heart disease and stroke
Sesame seeds are high in magnesium, which may help lower blood pressure
Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure
In one study, people with high blood pressure consumed 2.5 grams of powdered, black sesame seeds — a less common variety — in capsule form every day.
At the end of one month, they experienced a 6% decrease in systolic blood pressure — the top number of a blood pressure reading — compared to the placebo group

SUMMARY

Sesame seeds are high in magnesium, which may help lower blood pressure. Additionally, their antioxidants may help prevent plaque buildup.

5. May Support Healthy Bones


Sesame seeds — both unhulled and hulled — are rich in several nutrients that boost bone health, though the calcium is mainly in the hull
Three tablespoons (30 grams) of sesame seeds boast:

Unhulled Hulled

Calcium 22% of the RDI 1% of the RDI
Magnesium 25% of the RDI 25% of the RDI
Manganese 32% of the RDI 19% of the RDI
Zinc 21% of the RDI 18% of the RDI
However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption

6. May Reduce Inflammation

Sesame seeds may fight inflammation.
Long-term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease
When people with kidney disease ate a mixture of 18 grams of flax seeds and 6 grams each of sesame and pumpkin seeds daily for 3 months, their inflammatory markers dropped 51‒79%
However, because this study tested a mixture of seeds, the anti-inflammatory impact of sesame seeds alone is uncertain.
Still, animal studies of sesame seed oil also suggest anti-inflammatory effects
This may be due to sesamin, a compound found in sesame seeds and their oil

SUMMARY

Preliminary research suggests that sesame seeds and their oil may have anti-inflammatory properties.

7. Good Source of B Vitamins


Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed
Removing the hull may either concentrate or remove some of the B vitamins.
Three tablespoons (30 grams) of unhulled and hulled sesame seeds provide

Unhulled Hulled

Thiamine (B1) 17% of the RDI 19% of the RDI
Niacin (B3) 11% of the RDI 8% of the RDI
Vitamin B6 5% of the RDI 14% of the RDI
B vitamins are essential for many bodily processes, including proper cell function and metabolism

SUMMARY

Sesame seeds are a good source of thiamine, niacin, and vitamin B6, which are necessary for proper cellular function and metabolism.

8. May Aid Blood Cell Formation


To make red blood cells, your body needs several nutrients — including ones found in sesame seeds.
Three tablespoons (30 grams) of sesame seeds give

Unhulled Hulled Function

Iron 24% of the RDI 10% of the RDI An essential component of hemoglobin, which carries oxygen in your red blood cells
Copper 136% of the RDI 46% of the RDI Helps make hemoglobin
Vitamin B6 5% of the RDI 14% of the RDI Helps make hemoglobin
Soaked, roasted, or sprouted sesame seeds may increase absorption of these minerals

SUMMARY

Sesame seeds supply iron, copper, and vitamin B6, which are needed for blood cell formation and function.

9. May Aid Blood Sugar Control


Sesame seeds are low in carbs while high in protein and healthy fats — all of which may support blood sugar control
Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase
Maltase breaks down the sugar maltose, which is used as a sweetener for some food products. It’s also produced in your gut from the digestion of starchy foods like bread and pasta.
If pinoresinol inhibits your digestion of maltose, this may result in lower blood sugar levels. However, human studies are needed.

SUMMARY

Sesame seeds may aid blood sugar control because they’re low in carbs and high in quality protein and healthy fats. What’s more, they contain a plant compound that may help in this regard.

Source by Heath line



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