We know sesame seeds as a pantry-staple ingredient, but there's so much more to these little nutritional powerhouses than just flavor. This ancient seed offers an array of amazing health benefits that make them a must-add staple in every diet — especially for men and women seeking better general health. Full of fiber, protein, vitamins and minerals like zinc, copper, magnesium and iron — all essential for healthy function — sesame seeds offer an easy way to support your wellbeing from the inside out! Let’s explore 15 of the best health benefits that you can gain from adding this food into your daily routine.
Nutritional benefits of sesame seeds
Sesame seeds are a healthy addition to any diet. The tiny seeds have an impressive nutritional profile, containing high amounts of protein and resistant starch which helps manage blood sugar levels, as well as unsaturated fat, which can reduce heart disease risk. They also boast a variety of vitamins and minerals such as iron, selenium and b vitamins. In fact, just one tablespoon contains enough iron for one-third of the daily recommended intake for adults!
Moreover, sesame seeds are rich in antioxidants which helps protect against damage from free radicals known to cause several chronic diseases. Enjoy sesame seeds in its many forms – whole or ground – sprinkled over soups and salads, baked into breads and other pastries or added to savory dishes. However you choose to enjoy it, one thing’s for sure: adding some nutty flavored sesame will help boost your health!
1- Lower your cholesterol
Cholesterol is an important element for a healthy life, however too much can lead to serious health risks. To help lower your cholesterol and reduce risk of heart disease, one option to consider is adding sesame seeds to your diet. Not only are sesame seeds a good source of fiber and protein, but the omega-3 fatty acids they contain help reduce bad cholesterol and increase good cholesterol levels in the body.
They are also full of nutrients like zinc, magnesium and iron that are important for overall health. Eating sesame seeds as part of a balanced diet could make a huge difference in helping you lower your cholesterol naturally and improving your well-being!
2- Fight infections
One of the best ways to fight off infections and stay healthy is by adding sesame seeds to your diet. Rich in vitamins and minerals, these tiny seeds are not only packed full of benefits but are easy to incorporate into any meal. Sesame seeds are a great source of iron which strengthens your immune system, helping to prevent illnesses caused by infection and keep you at peak health.
Furthermore, they have anti-inflammatory effects, helping soothe symptoms caused by infections such as sore throats, earaches, and more. Finally, these tiny seeds pack compound benefits—combined with their other nutritional benefits like zinc and magnesium—to further help protect the body from infection. Adding sesame seeds to your diet can be an easy way to achieve stronger immunity and better overall health.
3- Good source of fiber
Sesame seeds are superb sources of fiber, as well as many other essential elements such as manganese, copper, and magnesium. High in dietary fiber, these tiny ‘superseeds’ can be a great way to add an extra health benefits to your diet. Not only do benefits of sesame seeds include promoting digestion, but they are also important for healthy bones due to their calcium levels and support healthy blood pressure and cholesterol levels which can help prevent cardiovascular disease.
Eating sesame seeds on a regular basis may even improve skin health by aiding in the production of collagen. Adding sesame seeds to your daily routine is an easy way to increase your fiber intake while experiencing more benefits than just digestive benefits!
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4- Diabetes treatment
Diabetes treatment can be a complex journey, full of challenges and adjustments. A major part of such a journey is incorporating healthy eating habits into one’s lifestyle. One superfood that can help with this process is sesame seeds. Sesame seeds are an excellent source of antioxidants, beneficial minerals, and plant-based proteins.
They are also high in dietary fibre and have been known to reduce our risk levels for certain conditions including diabetes. To get the most benefits from them, choose the raw or roasted varieties and sprinkle some into your favorite recipes or blend them into smoothies and salads. Adding sesame seed benefits to your diabetes treatment routine will undoubtedly be a delicious success!
5- Source of plant protein
Many people have been looking for alternative protein sources to incorporate into their diets. Sesame seeds, often found in sauces, dips, and other foods, are an excellent source of plant-based protein. Not only are sesame seeds packed with protein, they also offer delicious benefits when used as a seasoning or paired with salads and vegetables. Because of their nutty flavour, they add a unique and appealing twist to dishes that is sure to be enjoyed by everyone.
Furthermore, sesame seeds are high in dietary fibre, which helps aid digestion and has been linked to lower blood cholesterol levels. So if you’re looking to increase your plant-based protein intake while enjoying some delicious benefits at the same time, look no further than the benefits of sesame seeds!
6- Prevent and treat cancer
Cancer prevention and treatment is a critical issue across the world. While medical research continues to be a priority, there are natural methods of cancer defense and management to consider. One such example is implementing sesame seed benefits into your daily routine. These seeds offer anti-inflammatory benefits, as well as anti-cancer benefits due to the lignans they contain.
Supplementing with 10 grams of sesame seeds a day may provide an array of benefits, including reducing inflammation and protecting against oxidative damage caused by free radicals. In addition, sesame oil contains antioxidants that help repair oxidation in skin cells which can further contribute to cancer prevention. The potential benefits of consuming sesame on cancer prevention or treatment outcomes make them worth including in your diet for their overall health benefits.
7- Lower blood pressure
Lowering blood pressure has many benefits and can be done through life style changes rather than medication. Studies have shown that regularly incorporating sesame seeds into your diet can help reduce cholesterol levels and blood pressure. Not only do they provide essential minerals, they are an excellent source of mono- and polyunsaturated fatty acids which can lower both systolic and diastolic blood pressure numbers.
Additionally, sesame seeds contain fiber, protein, calcium, vitamin b1, zinc copper and manganese - all of which are vital for a healthy body and mind. Incorporating them into your everyday routine does not have to be complicated or boring; adding them to smoothies or sprinkling over salads is an easy way to ensure you're getting their benefits.
8- Support healthy bones
Supporting healthy bones is essential to maintaining good overall health. One excellent dietary supplement that can help protect our bones is sesame seeds. Rich in calcium, phosphorus and magnesium, sesame seeds provide benefits such as boosting bone mineral density and increasing the body's absorption of vitamins and minerals. In addition, sesame seeds are high in fiber and plant-based protein, helping to promote regularity and satiation, respectively.
Finally, this nutrient-dense ingredient contains lignans, lignans being a type of phytoestrogen that has been linked to reducing inflammation in the body. Simply adding a few teaspoons to salads or soups might just be enough to support healthy bones!
9- Reduce inflammation
One way to reduce inflammation is by consuming sesame seeds. Studies have shown that consumption of sesame seeds can have substantial benefits. Regularly eating sesame seeds can reduce chronic inflammation, allow the body to better absorb nutrients, and replace unhealthy meals with healthier alternatives. Sesame seeds contain high levels of omega-6 and omega-9 fatty acids, which are known to reduce inflammation, provide antioxidant benefits, and promote cell repair.
Furthermore, these benefits can be further increased when combined with other anti-inflammatory foods such as ginger and turmeric. So, if you want to reduce overall inflammation in your body then adding sesame seeds to your diet is an excellent place to start!
10- Use for blood sugar control
Numerous benefits can be gained from including sesame seeds in your diet for maintaining healthy blood sugar levels. Rich amounts of magnesium and calcium work together to reduce stored fat and regulate glucose production, helping to improve insulin sensitivity and preventing large fluctuations in blood sugar concentrations. Fiber content is also beneficial, since it helps slow the digestion of sugars and carbohydrates, enabling sustained energy release over time to avoid any sudden spikes.
The unsaturated fatty acids found in sesame seeds have antioxidant benefits, which can help prevent some of the oxidative damage associated with diabetes symptoms. Finally, the inclusion of sesame seeds in your diet brings plentiful trace minerals such as copper, manganese and zinc, promoting overall health benefits while yielding lower blood sugar levels through improved metabolism.
11- Skin care uses for sesame seeds
Sesame seeds are versatile and have a variety of benefits in skin care. Aside from being a tasty addition to many dishes, they possess anti-aging properties that can help keep your skin looking younger. Sesame seed oil on its own works as an incredible moisturizer, softening and smoothing the skin.
The benefits even extend further; sesame seed paste mixed with honey can be used as a natural exfoliant that gently buffs away dead skin cells. With its benefits for nourishing and protecting your skin, it's no wonder why sesame seeds are commonly used in many spa treatments and luxury skincare products.
12- Hair care benefits of sesame seeds
Sesame seeds are one of the most versatile and beneficial ingredients available when it comes to healthy hair care. As well as being packed full of essential minerals such as zinc, calcium, magnesium, iron and selenium, sesame seeds have several benefits for hair nourishment.
For starters, sesame oil serves as an effective and natural conditioner that brings extra shine to hair. Moreover, it helps combat dryness and breakage due to its high-fatty acid content. Furthermore, its antioxidant benefits can provide protection against uv damage while helping to retain moisture levels in the scalp. All these benefits make sesame seed a powerful component towards revitalizing and maintaining luscious locks!
13- Cooking with sesame seeds
Sesame seeds have an incredible amount of benefits and make a great addition to any dish. Not only are these tiny seeds filled with vitamins, minerals, and fiber, but they are also a good source of healthy unsaturated fats. They can also offer up plant-based protein, aiding in keeping us full longer!
Adding sesame seeds as a part of your recipe repertoire can improve the flavor and texture of many foods while adding a ton of benefits. Try lightly toasting sesame seeds and sprinkling them over salads to add crunch, or roast them with spices over vegetables for an extra burst of flavor. With so many uses, sesame seeds are packs of powerful nutrition that are definitely worth exploring.
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14- Growing your own sesame seeds
Growing your own sesame seeds can be incredibly beneficial, both for your health and for the environment. Not only do these tiny seeds boast an impressive nutrient profile, packed with minerals and vitamins such as copper, manganese, calcium and vitamin b1; but they are also relatively easy to plant and care for.
Just a small pot full of sesame soil or a large planter can deliver benefits in terms of providing fresh snacking material as well as reducing food miles. Though small in size, sesame seeds have vast potential when grown right!
Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 02137136090 to find a verified doctor for your disease.
Source: https://instacare.pk/blog/health-benefits-of-sesame-seeds
