Health Benefits of Sesame Seeds
Medically reviewed by Jonathan Purtell, RDN
Sesame seeds may be tiny, but they're packed with nutrients that offer many powerful health benefits. Sesame, scientifically known as Sesamum indicium, is part of the Pedaliaceae family and was initially discovered in Pakistan. It was one of the first oil crops humans used, and it's now widely grown and relied on for its high nutritional value and unique flavor.
Sesame seeds can vary in color, depending on their germplasm. They can be white, black, or yellow, but their oil content decreases as they get darker. Sesame seeds are rich in protein, fat, and several active compounds with antioxidant, anti-inflammatory, and anti-tumor effects. While they add a mellow flavor to dishes, their benefits extend far beyond taste. Sesame seeds can benefit the liver, kidneys, and cardiovascular system.
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Boosts Fiber Intake
Sesame seeds have a surprising amount of fiber, with 3.2 grams (g) in a 3-tablespoon serving. The latest Dietary Guidelines for Americans recommends that adults consume 25-34 g of fiber daily. However, research shows that 90-97% of people fall short of that recommendation.
High fiber intake has been linked to improved intestinal health and a reduced risk of metabolic disease. Increasing the fiber content of meals can help prevent or manage chronic health conditions like cardiovascular disease, type 2 diabetes, autoimmune diseases, and some cancers. Adding sesame seeds to a dish can increase the fiber content, thereby improving overall health through the gut microbiome.
May Lower Cholesterol Levels
Sesame seeds' fiber content may also make them an excellent choice for those with high cholesterol levels. Some studies suggest that regularly consuming sesame seeds can reduce the risk of heart disease by helping to lower cholesterol levels. While sesame seeds contain a small amount of saturated fat, they also contain polyunsaturated and monounsaturated fats.
Research has found that increased consumption of unsaturated fat in place of saturated and trans fats can help reduce the risk of heart disease. Cardiovascular disease affects millions of people worldwide each year, so incorporating preventative strategies through diet can be extremely influential.
May Fight Inflammation
While more research is needed to understand sesame seeds' role in fighting inflammation, some studies have linked their components to powerful anti-inflammatory effects. Sesame seeds contain many polyphenolic compounds, such as lignans like sesamin. Sesamin comprises most of the lignans in sesame seeds, and studies show it has anti-inflammatory effects. Adding sesame seeds to a well-balanced diet may help manage inflammation-based conditions like rheumatoid arthritis.
Inflammation is caused by the activation of immune and non-immune cells responsible for protecting the body against pathogens and promoting tissue repair. Unfortunately, various social, environmental, and lifestyle factors can trigger systemic chronic inflammation. Chronic inflammation can be a contributing factor in many diseases, such as cardiovascular disease, diabetes, kidney disease, cancer, and autoimmune and neurodegenerative disorders.
Can Help Lower Blood Pressure
Research indicates that sesame consumption can lower blood pressure thanks to its polyunsaturated fatty acids, fiber, and lignan contents. Hypertension, or high blood pressure, is a significant risk factor for cardiovascular disease and stroke. While various lifestyle factors can influence blood pressure, diet remains a primary focus in preventative measures.
Sesame seeds are also rich in magnesium, an essential mineral that plays a major role in regulating blood pressure. Low magnesium intake has been associated with an increased risk of developing hypertension, highlighting the importance of a well-balanced diet. One tablespoon of sesame seeds provides 31.6 milligrams (mg) of magnesium, approximately 8% of the recommended daily intake.
May Aid Blood Sugar Control
Sesame seeds are low in carbohydrates and rich in protein and healthy fats, making them a go-to choice for supporting blood sugar control. Three tablespoons of sesame seeds contain approximately 6 g of carbohydrates, 13 g of fat, and 5 g of protein. The small amount of carbs will slightly increase blood glucose levels, but the fat and protein content will help prevent a blood sugar crash.
Some animal studies associate the compounds found in sesame with antihyperglycemic and antioxidant effects, with sesame butter showing the most impact on blood sugar control. There's a need for further research, but sesame seeds may help prevent complications in those with diabetes.
Rich in B Vitamins
Sesame seeds are packed with B vitamins, providing a significant portion of your daily needs for thiamin, niacin, and vitamin B6. B vitamins are essential for various biological processes, including synthesizing neurotransmitters and cellular metabolic pathways. They're also cofactors for many enzymatic reactions, including the biosynthesis of RNA and DNA.
Three tablespoons of sesame seeds provide 0.213 mg of thiamin, approximately 18% of the recommended daily intake. Thiamin is essential for cell growth, development, and function and is critical in energy metabolism. The same serving also provides 1.2 mg of niacin, approximately 8% of the recommended daily intake.
The body converts niacin to its metabolically active form and relies on it for hundreds of enzymatic reactions. Since B vitamins are typically found in animal products, sesame seeds may help vegans and vegetarians meet their nutrient needs.
May Provide Anti-Cancer Effects
Sesame seeds have been extensively studied for their purported anti-cancer properties. They contain sesamol, a natural phenolic compound linked to antioxidant, anti-mutagenic, anti-inflammatory, and chemopreventive properties. Sesamol helps fight oxidative stress by scavenging free radicals and lowering lipid peroxidation.
Many studies highlight the antioxidant effects of sesame seeds, but further research is certainly needed. Incorporating them into a well-balanced diet may help prevent the onset of certain cancers or reduce the severity of their progression. However, they do not replace routine medical care under the guidance of a certified practitioner.
Nutritional Facts of Sesame Seeds
Sesame seeds are tiny in size, but they boast an impressive nutrition profile rich in many essential vitamins and minerals. The standard serving is 3 tablespoons, making them an easy addition to various recipes and dishes. Moderately low in calories and rich in unsaturated fats, they can increase satiety at meal times and support many avenues of health.
The nutrition facts for 3 tablespoons of sesame seeds include:
Calories: 155
Fat: 13.4 grams (g)
Saturated Fat: 1.88 g
Unsaturated Fat: 11 g
Sodium: 3 milligrams (mg)
Carbohydrates: 6.3 g
Fiber: 3.2 g
Added sugars: 0 g
Protein: 4.8 g
Magnesium: 94.8 mg (22.5% DV)
Calcium: 263.4 mg (26.3% DV)
Manganese: 0.663 mg (28.8% DV)
Thiamin: 0.213 mg (17.7% DV)
Niacin: 1.2 mg (7.6% DV)
Vitamin B6: 0.213 mg (16.4% DV)
Risks of Eating Sesame Seeds
Sesame seeds are generally considered safe for the average healthy adult. However, sesame allergies are a growing public health concern worldwide. For those with a sesame allergy, it's essential to read ingredients carefully to avoid potential harm. Some foods are made with sesame oil or butter, while others are topped with sesame seeds.
Furthermore, excessive consumption of sesame seeds can cause gastrointestinal upset or discomfort. It can also lead to endocrine disruption in the body, which may increase the risk of heart disease. If you have concerns about safely adding sesame seeds to your well-balanced diet, a registered dietitian nutritionist can help.
Tips for Consuming Sesame Seeds
Sesame seeds are versatile food items that add texture and flavor to various dishes worldwide. When incorporating sesame seeds into a well-balanced diet, keep these tips in mind:
Sesame seeds can be found in various colors, including white, brown, black, red, and yellow.
Many savory recipes, breads, pastries, and salads call for sesame seeds as garnishes.
Sesame seeds can be eaten raw.
Toasting sesame seeds brings out their earthy, nutty flavor.
Tahini, a primary ingredient in hummus, is made from ground sesame seeds.
Store sesame seeds in the freezer or refrigerator for optimal freshness.
If storing them at room temperature, store them in an airtight container.
A Quick Review
Sesame seeds often go undetected in recipes, but the tiny seed provides a powerful boost of nutrients. They offer many purported health benefits, from improved blood glucose control to gut health. And unless you have a sesame allergy, the risks associated with sesame seed intake are low.
Sesame seeds are low in carbohydrates but contain an impressive amount of protein and healthy fats. They also contain many essential vitamins and minerals, such as thiamin, vitamin B6, magnesium, and calcium. Together, these nutrients promote heart health, fight inflammation, and provide anti-cancer effects to support overall health and prevent the onset of chronic disease.
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