Often overlooked as a simple garnish, sesame seeds are actually a powerhouse of nutrition and health benefits. These tiny seeds, commonly used in Asian, Middle Eastern, and Mediterranean cuisine, are rich in healthy fats, protein, and essential minerals, making them a valuable addition to a balanced diet.
According to Suhani Seth Agarwal, head of the department of dietetics at Yatharth Super Speciality Hospital, Noida, sesame seeds are packed with antioxidants, support heart and bone health, and contribute to better digestion.
“Sesame seeds contain essential minerals like calcium, magnesium, and iron, which promote bone health and support overall body functions. Their high fibre content aids digestion, while antioxidants like sesamin and sesamol help fight inflammation and protect cells from damage,” says Agarwal.
Health benefits of sesame seeds
1. Boosts bone health: Sesame seeds are an excellent plant-based source of calcium and magnesium, both of which are crucial for maintaining strong bones and preventing conditions like osteoporosis.
2. Supports heart health: Regular consumption of sesame seeds may help lower cholesterol levels, thanks to their healthy fats and fibre content. The antioxidants sesamin and sesamol also contribute to reducing inflammation, a key factor in heart disease.
3. Aids digestion: The high fibre content in sesame seeds promotes gut health by supporting digestion and preventing constipation. However, individuals with irritable bowel syndrome (IBS) should consume them in moderation to avoid discomfort.
4. Enhances skin health: Sesame seeds are rich in vitamin E, an essential nutrient known for its skin-nourishing properties. The antioxidants in sesame seeds help protect the skin from oxidative stress, slowing down signs of aging and improving skin texture.
5. Provides an energy boost: With a good balance of protein, healthy fats, and iron, sesame seeds help maintain energy levels and support overall metabolic function. This makes them an excellent choice for those needing a natural energy boost.
Who should avoid sesame seeds?
While sesame seeds offer numerous health benefits, some individuals should be cautious:
- People with sesame allergies should avoid them completely, as allergic reactions can be severe, even leading to anaphylaxis.
- Individuals with digestive disorders like IBS may experience bloating or discomfort due to the high fiber content.
- Those prone to kidney stones should consume sesame seeds in moderation, as they contain oxalates, which can contribute to kidney stone formation.
How to incorporate sesame seeds into your diet
Adding sesame seeds to your meals is simple and delicious. Here are some easy ways to enjoy their benefits, according to Agarwal:
- Sprinkle them over salads, yogurt, or soups for a nutty crunch.
- Use sesame oil in stir-fries or salad dressings for added flavor.
- Make tahini, a paste made from ground sesame seeds, and use it in dips like hummus.
- Create healthy snacks by mixing sesame seeds with honey or dates to form energy balls.
- Bake with them by adding sesame seeds to bread, cookies, or crackers.
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