Benefits of Sesame Seeds, Nutrition, And Its Side Effects

benefits of sesame seeds

Benefits of sesame seeds have a lot. Sesame seeds or til are known to be an excellent source of protein, which helps increase your metabolic rate and curbs hunger, thereby avoiding excessive calorie consumption and aiding weight loss. In fact, fiber-rich foods can help you lose fat but maintain muscles. Here we are going to discuss the benefits of sesame seeds.

Benefits of Sesame Seeds

May Aid In Skin Care

Sesame seeds may contain zinc, a vital component in the formation of collagen, which strengthens muscle tissue, hair, and skin. Also, sesame oil may contain vitamin E, which reduces the appearance of burns and marks on the skin, as well as helps avoid signs of premature aging.

May Improve Hair Health

Sesame seeds may be rich in plant polyphenols, which can help promote hair health. Sesame seed oil is often massaged into the scalp which might reduce premature greying and boost hair growth because of the presence of vitamins and minerals. The amino acids and antioxidants in this oil may also help return the shine in dull hair.

May Elevate Heart Health

Natural oil-soluble plant lignans present in these seeds may help in the reduction of hypertension, according to several research studies. This, in turn, might help reduce the strain on your cardiovascular system and prevent various cardiac conditions. A research study published in the journal Nutrition Review states that these bioactive phenolic plant compounds are may also be in the highest concentration in flax seeds and sesame seeds. Furthermore, magnesium has long been known as a vasodilator (an agent that reduces blood pressure) and these seeds might be packed with this essential mineral. Sesame seeds can potentially also contain up to 25% of your daily requirement of magnesium in a single serving.

May Be High in Fiber

Sesame seeds may be packed with a significant amount of fiber, an important element in healthy digestion. It may reduce conditions like constipation and diarrhea, while simultaneously protecting the health of your colon and reducing the risk of gastrointestinal diseases. Fiber also works beneficially for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels, thereby acting as a protecting agent against atherosclerosis, heart attacks, and strokes.

May Manage Diabetes

Sesame seeds may contain magnesium, an important mineral, that aids in reducing the chances of type-2 diabetes. It might also regulate blood pressure and help improve insulin sensitivity. Furthermore, it has been shown that sesame seed oil might positively affect the impact of various medications like glibenclamide in patients suffering from type-2 diabetes. It can also be used to improve the medication’s functionality and regulate the insulin and glucose levels in the body. This process may help manage the symptoms of diabetes, as per a research published in the journal Clinical Nutrition.

May Boost Bone Health

Sesame may be the richest source of most inorganic nutrients, says a report published in the Journal of the American Oil Chemists Society. The impressive levels of essential minerals like zinc, calcium, and phosphorus can be a major boost for your bone health. These minerals are integral parts in creating new bone matter and strengthening and repairing bones weakened by injury or the onset of debilitating bone conditions like osteoporosis.

May Improve Oral Health

Perhaps the most notable effects of sesame seeds are their powerful effects on oral health. Oil pulling with sesame seed oil may have a strong antibacterial and astringent effect on all aspects of oral health. It is also closely associated with reducing the presence of the Streptococcus bacteria, a common bacteria that can wreak havoc on your oral cavities and other parts of your body.

May Increase Fertility in Men

Sesame seeds, when added to the diet of men, may improve sperm quality and increase male fertility. A 2013 study published in the Journal of Research in Medical Sciences showed that 25 infertile men, aged between 27 and 40 years, were given sesame seeds for three months. They showed a significant improvement in their sperm count and motility.

May Reduce Inflammation

The high content of copper in sesame seeds may help in reducing inflammation in joints, bones, and muscles, thereby contributing to preventing the associated pain of arthritis. Furthermore, copper is an essential mineral for strengthening blood vessels, bones, and joints. Finally, copper is necessary for the proper uptake of iron, a key component of hemoglobin. Therefore, proper copper content in the body maximizes circulation and ensures that the organ systems of the entire body receive enough oxygen to function properly.

May Boost Metabolic Function

Sesame seeds may contain a high amount of protein, which gets broken down and reassembled from its parts into usable proteins for the human body. This adds to overall strength, healthy cellular growth, mobility, energy levels, and a boosted metabolic function. This is confirmed in research published in the Journal of Agricultural and Food Chemistry.

100g Sesame Seeds Nutrition

  • Calories 573
  • Total Fat 50 g 76% of Daily Value (DV)
  • Saturated fat 7 g 35% of (DV)
  • Cholesterol 0 mg 0% of (DV)
  • Sodium 11 mg 0% of (DV)
  • Potassium 468 mg 13% of (DV)
  • Total Carbohydrate 23 g 7% of (DV)
  • Dietary fiber 12 g 48% of (DV)
  • Sugar 0.3 g
  • Protein 18 g 36% of (DV)
  • Vitamin C 0% of (DV)
  • Calcium 97% of (DV)
  • Iron 81% of (DV)
  • Vitamin D 0% of (DV)
  • Vitamin B6 40% of (DV)
  • Cobalamin 0% of (DV)
  • Magnesium 87% of (DV)

Sesame Seeds Side Effects

  • If sesame seeds are not consumed in the limit, they might cause blood glucose levels to drop below normal.
  • Excessive consumption of sesame seeds can drop blood pressure to dangerously low levels.
  • Fiber from sesame seeds can form a layer over the appendix, causing bloating and pain.
  • Because sesame seed allergy is a prevalent type of allergy, it is recommended that you consult a doctor before including sesame-based items in your daily diet.
  • Sesame seeds have a detrimental effect if ingested in large quantities, as more of them are stored in the stomach without being digested, perhaps leading to weight gain.
  • Sesame seeds should be used with caution, and persons with gout should avoid them entirely, as sesame seeds contain oxalates, a natural substance that contributes to the aggravation of gout symptoms.

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