Health Benefits & Medicinal Benefits of
Black Sesame Seeds
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 need to eat significant amounts — a small handful per day — to gain
health benefits.
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).
Fiber reducing heart disease, certain cancers, obesity, and type 2
diabetes
Fiber is supporting digestive health. Growing evidence suggests that
fiber may play a role in reducing your risk of heart disease, certain cancers,
obesity, and type 2 diabetes.
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 profile 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.
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.
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.
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):
However, sesame seeds contain natural compounds called oxalates and phytates,
antinutrients that reduce the absorption of these minerals.
To limit these compounds’ impact, try soaking, roasting, or sprouting the
seeds.
One study found that sprouting reduced phytate and oxalate concentration by
about 50% in both hulled and unhulled sesame seeds.
Reduce obesity, cancer and 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.
Good Source of Vitamins - B
Sesame seeds are a good source of certain vitamins B, which are distributed
both in the hull and seed.
Removing the hull may either concentrate or remove some of the vitamins B.
Aid Blood Cell Formation
To make red blood cells, your body needs several nutrients - including ones
found in sesame seeds.
Soaked, roasted, or sprouted sesame seeds may increase absorption of these
minerals.
Help Blood Sugar Control
Sesame seeds are low in carbs while high in protein and healthy fats — all of
which may support blood sugar control.
This seeds contain pinoresinol, a compound that may help regulate blood
sugar by inhibiting the action of the digestive enzyme maltase.
Pinoresinol in Sesame seed inhibits digestion of maltose, this may result in
lower blood sugar levels.
Boost Protective against Heart disease
It is suggested that consuming sesame seeds increase the overall amount of
antioxidant activity in the blood .
The lignans in sesame seeds function as antioxidants, which help fight
oxidative stress - a chemical reaction that may damage in the cells and
increase the risk of many chronic diseases .
Sesame seeds contain a form of vitamin E called gamma-tocopherol, an
antioxidant that may be especially protective against heart disease.
Support Your Immune System
Sesame seeds are a good source of several nutrients crucial for your immune
system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E.
For example, your body needs zinc to develop and activate certain white blood
cells that recognize and attack invading microbes. Mild to moderate zinc
deficiency can impair immune system activity.
Sesame seeds in a 3-tablespoon (30-gram) serving supply about 20% of the RDI
for zinc.
Reduce Arthritic Knee Pain
Osteoarthritis is the most common cause of joint pain and frequently affects
the knees.
Several factors may play a role in arthritis, including inflammation and
oxidative damage to the cartilage that cushions joints.
Sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant
effects that may protect your cartilage.
A research study, people with knee arthritis ate 5 tablespoons (40 grams) of
sesame seed powder daily alongside drug therapy. They experienced a 63%
decrease in knee pain compared to only a 22% decrease for the group on drug
therapy alone.
Additionally, the sesame seed group showed greater improvement in a simple
mobility test and larger reductions in certain inflammatory markers compared to
the control group.
Boost Thyroid Health
Sesame seeds are a good source of selenium, supplying 18% of the Reference
Daily Intake in both unhulled and hulled seeds.
Your thyroid gland contains the highest concentration of selenium of any organ
in your body. This mineral plays a vital role in making thyroid hormones.
Sesame seeds are a good source of iron, copper, zinc, and vitamin B6, which
also support the production of thyroid hormones and aid thyroid health.
Help Hormone Balance During Menopause
Sesame seeds contain phytoestrogens, plant compounds that are similar to the
hormone estrogen.
Sesame seeds might be beneficial for women when estrogen levels drop during
menopause. For example, phytoestrogens may help counteract hot flashes and
other symptoms of low estrogen.
What’s more, these compounds may decrease your risk of certain diseases — such
as breast cancer — during menopause. However, further research is needed.
Risk
However, sesame allergies have become more prevalent, so you may need to take
caution when cooking for groups.
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