Sesame Seeds Benefit

Sesame seeds are truly one of the most ancient foods on earth. In fact, sesame plants are the oldest known plant species to be grown primarily for their seeds (pods) and oils rather than for their leaves, fruit or vegetables.

Highly valued in eastern, Mediterranean and African cultures, sesame seeds (Sesamum indicum) have been used for thousands of years to flavor foods, provide essential fats and enhance skin health. Sesame has one of the highest oil contents of any seed and a rich, nutty flavor, which is why sesame oil, tahini and the seeds themselves are common ingredients in cuisines across the world.

One tablespoon of whole sesame seeds has about:

• 52 calories
• 4 grams fat
• 1 gram carbs
• 2 grams of protein
• 4 milligrams copper (18 percent DV)
• 2 milligrams manganese (11 percent DV)
• 87 milligrams calcium (9 percent DV)
• 31 milligrams magnesium (8 percent DV)
• 3 milligrams iron (7 percent DV)
• 57 milligrams phosphorus (6 percent DV)
• 7 milligrams zinc (5 percent DV)
• 1 milligrams thiamine (5 percent DV)

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium.

In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin—the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.

Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper's effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems.

Sesame helps lower cholesterol levels, because it contains phytosterols that block cholesterol production. Black sesame seeds are especially high in phytosterols.

The high copper content in sesame seeds prevents and relieves arthritis, and strengthens bones, joints and blood vessels.

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

In traditional Chinese medicine, there is a relationship between the liver and eyes. The liver sends blood to the eyes to support functioning. Black sesame seeds are the best for this.

Oil pulling has been used for oral health for thousands of years in Ayurveda to reduce dental plaque, whiten your teeth, and boost overall health.

Hair BenefitsSesame seed oil is full of the nutrients needed for a healthy scalp and hair. See how to use sesame oil in your hair

Prevents Cancer
Sesame seeds contain anti-cancer compounds including phytic acid, magnesium, and phytosterols. Sesame seeds have the highest phytosterol content of all seeds and nuts.

Alleviates Anemia
Black sesame seeds are particularly rich in iron. They’re highly recommended for those with anemia and weakness.

Good for Digestion 
The high fiber content of sesame seeds helps the intestines with elimination.

For Healthy Skin
The high zinc content helps produce collagen, giving skin more elasticity and helping repair damaged body tissues. Regular use of sesame oil can reduce skin cancer.

Zinc for Bone Health

Another reason for older men to make zinc-rich foods such as sesame seeds a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. 

There is a little bit of controversy about sesame seeds and calcium, because there is a substantial difference between the calcium content of hulled versus unhulled sesame seeds. When the hulls remain on the seeds, one tablespoon of sesame seeds will contains about 88 milligrams of calcium. When the hulls are removed, this same tablespoon will contain about 37 milligrams (about 60% less). Tahini—a spreadable paste made from ground sesame seeds—is usually made from hulled seeds (seeds with the hulls removed, called kernels), and so it will usually contain this lower amount of calcium.

The term "sesame butter" can sometimes refer to tahini made from sesame seed kernels, or it can also be used to mean a seed paste made from whole sesame seeds—hull included.

Although the seed hulls provide an additional 51 milligrams of calcium per tablespoon of seeds, the calcium found in the hulls appears in large part to be found in the form of calcium oxalate. This form of calcium is different than the form found in the kernels, and it is a less absorbable form of calcium. So even though a person would be likely to get more calcium from sesame seeds or sesame seed butter that contained the hulls, there is a question about how much more calcium would be involved. It would defintely be less than the 51 additional milligrams found in the seed hulls.