Sesame Seeds Benefits

Sesame seeds are an ancient seed that humans have long used to extract the oils and use the seeds as a grain. They are both a popular culinary delight and well-known for their medicinal properties. Benefits of sesame seeds include high nutrients, preventative of many diseases, and substances that help the body fight illnesses. They are high in Omega-6 fatty acids, anti-oxidants, flavonoids, and vitamins. Read further for all the nutrients in this power packed seed and the health benefits.

Sesame Seeds Benefits—Nutrition Chart

Sesame seeds are nutrition packed food with a wide variety of helpful minerals, protein, and high in fiber. See the chart below for more details about sesame seeds benefits:



Percentage of RDA


0.7 mg



4.1 mg



277 mg



99.7 mg



2 mg



93 mg



3.9 g



1.6 g



0.2 mg





Vitamin B6

0.2 mg


(Figures above are calculated by serving of 1ounce=28g)

12 Sesame Seeds Benefits You Should Try

1. Reduce Feelings of Anxiety

Sesame seeds are high in niacin, which helps the activity of Gamma-Aminobutyric acid or GABA in your brain and reduce anxiety levels. They contain 100 g of Niacin or 28% of what you need every day. They are also high in magnesium and calcium, which help to regulate the nervous system. Lastly, the tryptophan can help regulate the body's serotonin levels.

2. Protect Against Heart Disease

Oleic acid is a mono-unsaturated fatty acid that can help reduce your "bad" cholesterol and increase your "good" cholesterol. Keeping your cholesterol levels in proper balance can help reduce the risk of heart disease, vascular diseases and strokes. They also have a phytosterol, beta-sitosterol that can help your arteries function more effectively.

Sesame seeds benefits also include a stronger and more regular heartbeat. This is because they contain lots of magnesium and electrolyte that help with electrical activity.

3. Promote Better Recovery from Strokes

Research has found that sesame seeds can improve blood flow and increase circulation in the body. The increased circulation in the brain, after a stroke occurs, can help the brain recover faster. The substances involved in these sesame seeds benefits include zinc and magnesium, which can also restore lost nerve impulses in the brain.

4. Prevent from Cancer Cells

Studies show that there are anti-cancer benefits in sesame seeds thanks to the content of sesamin. This powerful anti-oxidant can slow the growth of cancer cells in cancers like breast cancer, prostate cancer, leukemia, lung, and colon cancer. It may also stall your body from producing chemicals that keep cancer cells alive. Yet, you need to check with your doctor before using sesame seeds if you are under treatment for cancer.

5. Promote Healthy Pregnancy and Fetal Growth

Sesame seeds are high in folic acid, which helps promote healthy growth of fetal nerve cells, spinal cord, and brain cells. It also helps mothers have a healthy pregnancy. They are also high in iron. During pregnancy, you provide all the iron needed to build your baby's blood cells. Sesame seeds will boost iron stores in both you and the fetus.

6. Healthy Massage Oil for Infants

Baby massage is widely practiced in India and Ayurveda style medicine. They claim that sesame seed oil can improve the growth and health of babies and relax them, as well as keep their skin supple and smooth. Infant massage with oil can help keep their bowels moving smoothly, improve their sleep patterns, and minimize crying in the first year.

7. Improve Skin Health

The skin benefits from sesame seeds are because they contain high amounts of zinc. This helps the skin make more collagen and keeps it elastic. There are fatty acids and linoleic acid that moisturize your skin. Vitamins E, B, and D nourish your skin to improve the appearance, fade any scarring, and heal rashes. The properties of sesame oil also make it a wonderful ingredient in cosmetics.

8. Lower Risk of Anemia

Anemia is when your blood does not have enough iron to help your red blood cells carry oxygen throughout your body. It can cause fatigue, pale skin, and other issues. Just a cup of sesame seeds has 115% of your daily iron needs with containing 20 mg iron.

9. Boost Healthy Bones

This one of sesame seeds benefits is because it has loads of calcium, essential vitamins and minerals, which works great for both kids and adults growing bones. For adults, the high levels of zinc and calcium can help prevent osteoporosis. A surprising fact is that one-cup of whole milk contains 291 mg calcium, while one-quarter cup of sesame seeds contains 351 mg calcium.

10. Relieve Arthritis Pain

In a published study, researchers found that sesame seeds had remarkable effects on arthritis pain. They worked better than acetaminophen and NSAID type drugs. In studies, around 4 tbsp. of seeds per day were used and found to be effective. It is believed that the mineral working in this process is the copper content, which is a powerful anti-inflammatory.You can take sesame seeds, grind them with a mortar and pestle and place them in capsules or use them in food.

11. Control Diabetes

It isn't widely published, but sesame seeds may have a positive effect on your diabetic medication. They are shown to have mild anti-glycemic properties in people with Type 2 diabetes. The effects of sesame seeds may lower blood sugar by as much as 30%. Adding nuts and seeds to a diabetic diet can help reduce insulin resistance and improve how your body uses blood sugar for energy.

12. Help With Gum Health

The Ayurveda trend of oil pulling to clean teeth and gums is becoming very popular. Sesame seed oil can be swished in the mouth to help pull debris and bacteria from between your teeth and gums.

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