These white and black seeds have numerous health benefits. 1 tbsp of sesame seeds provide:
4.5 grams fat
1.6 grams protein
2.1 grams carbs
1.1 grams dietary fibre
87.8 milligrams calcium (14.6 percent RDA)
1.3 milligrams iron (7.6 percent RDA)
Good source of manganese, magnesium, copper and thiamin.
Quite an impressive profile, isn’t it?
Now let us see the benefits.
Reduces blood pressure: Magnesium is a known vasodilator (reduces blood pressure). Sesame seeds are rich in magnesium and thus play an important part in normalising blood pressure.
Heart health: The natural oils and fatty acids in the seeds prevent the development of several cardiac conditions. Lignans and phytosterols present in Sesame seeds help naturally lower cholesterol by lowering both serum blood and liver cholesterol levels. Black sesame seeds are particulary rich in phytosterols.
Bone health: Sesame seeds are rich in calcium required for healthy bones. They are also rich in zinc which boosts bone mineral density.
High protein: Protein makes up 20% of the seed and it is high-quality protein.
Manage diabetes: The components of sesame seeds, like magnesium, have been connected to reducing the chances of diabetes and managing its symptoms in patients who are already diabetic.
Aids digestion: The fibre present in sesame seeds aids digestion and keeps the digestive tract healthy.
Fat burn: Due to the high fibre and protein content, sesame seeds give your metabolism a good boost. Lignans enhance important liver mechanisms. They can increase burning fat by improving the activity of several liver enzymes that actually work to break down fatty acids.
Relieves anxiety: Sesame seeds contain the stress-relieving minerals magnesium and calcium. Sesame seeds also contain the calming vitamins thiamin and tryptophan that help produce serotonin, which reduces pain, assists moods and aids sleep.
The high zinc content in sesame helps produce collagen which is responsible for skin elasticity. Regular use of sesame oil helps to keep your skin supple and healthy.
Sesame oil prevents the appearance of wrinkles and pigmentation.
Zinc is also a hair vitamin and using sesame oil keeps your mane healthy.
With so many benefits, you cannot ignore these tiny seeds. Incorporate them into your diet as seeds or oil. Add them to your salad, bread, roti and paratha. Blend them to make tasty Tahini which can be used in many ways.
My favourite way to consume these seeds is to toast them and mix them with toasted flax seeds. I have these as mukhwas post my meals. This also keeps the sweet cravings away 🙂
Dr. Sarika Nair was awarded “The Most Promising Dietitian in Mumbai” in International Healthcare award 2017. We specialise in customised diet plans.