In addition to the health benefits listed above, sesame seeds provide a convenient source of nutrient-dense energy. Like all seeds, sesame seeds are calorie-dense and contain a satisfying combination of carbs, protein, and fat, making them a smart choice for on-the-go snacking.

More than 1 million 16 adults and kids in the US are allergic to sesame. Because sesame seeds and sesame-based products are so prevalent in the food supply, it's the most common seed to cause hypersensitivity reactions 17 in people with seed allergies.

Unfortunately, anaphylactic reactions are common in people with sesame allergies, so it's critical to read food labels, avoid all sesame products, and carry an EPIPEN if you're allergic to sesame seeds and sesame products. Another downside 1 of sesame seeds is that they contain antinutrients, which are substances that prevent the digestion and absorption of certain nutrients.

Sesame seeds contain oxalic and phytic acids, as well as small amounts of tannins, all of which act as antinutrients. These compounds can reduce the bioavailability 1 and digestion of minerals like calcium and iron, reducing the nutritional value of the seeds.

However, there are ways to reduce antinutrient compounds in sesame seeds. Cooking, soaking, and sprouting are all methods that significantly reduce antinutrient levels and enhance mineral bioavailability. You can purchase sprouted sesame seeds or use methods like soaking and cooking to improve their nutritional value.

Lastly, like all nuts and seeds, sesame seeds are calorie-dense. While this makes them an excellent source of energy, it's important to watch your portion sizes of sesame seeds and sesame products like tahini, as calories can add up quickly. Like sesame seeds, chia seeds are rich in minerals, healthy fats, and plant-based protein.

Sesame seeds are higher in calories and fat than chia seeds, but both are nutritious. Chia seeds have been linked to more health benefits than sesame seeds, including lowering blood lipid, blood sugar, and blood pressure 18 levels.

Chia seeds have a mild and nutty flavor and form a gel when mixed with liquid, which makes them a popular ingredient in dishes like chia pudding and gelatin-free jams.

Flaxseeds and sesame seeds contain a similar amount of calories and both provide important nutrients, like calcium and iron. However, sesame seeds provide greater amounts of both of these nutrients, making sesame seeds a better choice for those looking for a plant-based iron boost.

Like sesame seeds, flaxseeds can be sprinkled on dishes like oatmeal and baked goods. Flaxseeds are said to have a nutty flavor and are larger and tougher than sesame seeds.

Sesame seeds are higher in carbs and fiber and lower in protein than hemp seeds but provide a similar amount of calories and fat.

Both are good sources of nutrients, like iron, magnesium, and zinc. Hemp seeds are milder tasting than sesame seeds but have a similar texture.

Roasting is a process that can help increase the shelf life and enhance the flavor of seeds, like sesame seeds. Plus, some research suggests roasting sesame seeds may help increase levels of certain antioxidants, including phenolic compounds. However, some research suggests 20 roasting may reduce levels of other beneficial compounds found in sesame seeds, like the lignans sesamolin and sesamin.

Still, raw and roasted sesame seeds provide a number of important nutrients, like vitamins and minerals, and both can be enjoyed as part of a healthy diet. Tahini is a paste made from sesame seeds that's used in a number of recipes, like hummus and baba ganoush.

It's also delicious when drizzled over fruit and vegetables. It has a silky texture and a rich, nutty taste that can elevate the flavor of your favorite recipes. Since tahini is made from sesame seeds, it's high in the same nutrients, such as iron, calcium, and zinc.

One tablespoon provides You can find tahini online and in most grocery stores in the same section as your favorite nut and seed butters.

You can also make your own tahini at home. Sesame seeds are delish in both sweet and savory recipes. Here are a few ways to incorporate these nutrient-packed gems into your diet. Registered dietitian Ella Davar, RD, CND also uses it to make homemade hummus, cookies, and more.

Shapiro likes to add sesame seeds to her favorite recipes to add a healthy dose of nutrients. Shapiro is also a big fan of tahini and often uses it to make her own salad dressings and dips.

Manaker recommends using tahini in smoothie recipes for an unexpected source of healthy fats and plant-based protein as well as sprinkling sesame seeds on top of salmon, chicken, and other proteins for a bit of texture.

Sesame seeds are high in fat, so it's important to store them properly so they don't go rancid. Sesame seeds are best stored in a cool environment away from sources of heat and sunlight. Sesame seeds can be stored in a cool pantry or closet, but the best way to keep them fresh is to store them in an airtight container in your fridge or freezer, which can help them last longer.

Sesame seeds are a good source of fiber, which helps create a healthy gut environment by supporting the growth of beneficial bacteria, keeping bowel movements comfortable and regular, and more.

There's no set amount of sesame seeds you should eat in a day. However, keep in mind that, like all nuts and seeds , sesame seeds are high in fat and calories. For this reason, it's recommended to enjoy sesame seeds in smaller portions to keep your calorie intake in check. There's no set definition of a superfood, but sesame seeds are certainly nutritious.

Even a small serving of sesame seeds covers a good portion of your daily needs for nutrients like iron, calcium, and zinc. Sesame seeds may be tiny, but including them in your diet can provide some major health benefits. Not only are they packed with nutrients like calcium, iron, and zinc, but they contain protective plant compounds that may support healthy blood pressure and boost your body's antioxidant defenses.

For an easy way to boost the nutrient content of your favorite dishes, try stocking your kitchen with these versatile, nutritious, and tasty seeds. Plus, some evidence also suggests that they can help you maintain regular blood flow.

Scientific studies have noted that sesame seeds contain sesaminol diglucoside, a compound that protects against high fat-induced weight gain Including sesame diets in your diet may aid in weight management.

Sesame seeds contain oxalates, which might aggravate gout symptoms. Sesame seeds contain sesamol, a compound that creates energy and dissipates heat StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content.

Below are the sources of the personal accounts referenced in this article. Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance.

Read our editorial policy to learn more. Image: StyleCraze Design Team. Know Your Ingredient: Sesame seeds. What Is It? It is a tiny, oil-rich seed growing in pods on the Sesamum indicum plant. In This Article. Did You Know? Archaeological evidence suggests that sesame was domesticated in the Indian subcontinent years ago.

Researchers found remains of charred sesame dating back to BCE. Related: Vegetarian Diet Plan For Weight Loss — Foods List, Health Benefits, Precautions. Related: Arthritis In Fingers: Causes, Symptoms, And Prevention. Related: 12 Best Foods For Building Strong Bones And Muscles.

Ancient Ayurvedic practices hail sesame oil as a vata pacifying or vata balancing ingredient. Vata dosha may often lead to skin dryness and dullness. Infographic: Top Health Benefits Of Sesame Seeds Sesame seeds have been used in traditional medicine for their medicinal properties.

Save the high-quality PDF version on your device now. Download Infographic. Excellent source of omega-6 fatty acids, antioxidants, vitamins, and dietary fiber, with nutritious, preventive, and curative benefits.

Sesame seed oil has healing properties as well—it may help treat sunburns, detoxify skin, and is also considered safe for babies. Sesame oil can encourage hair growth, and its antifungal and antibacterial properties prevent scalp problems.

Personal Experience: Source StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content.

References Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance.

Was this article helpful? The following two tabs change content below. Reviewer Expert Author Editor Fact-checker. Ryan Fernando Certified Performance Nutrition Expert. Ryan Fernando is the founder of QUA Nutrition Clinic.

This award-winning celebrity nutritionist has 11 years of experience, and his clients include athletes, film stars, and corporate honchos. He is a certified performance nutrition expert and the technical food supplement consultant at Bodyfuelz. He is also a lecturer for ISSA International Society of Sports Association and a life member of Eva De Angelis is a Dietitian Nutrionist from Argentina.

She specializes in food and nutrition education, and healthy cooking. She specializes in writing articles on ingredients that benefit skin, hair, and health. She believes in the right health and lifestyle practices and strives to promote the same to everyone around her. She finds purpose in creating authentic and useful content that can impact people's health in better ways.

Ravi Teja Tadimalla Senior Editor. Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years.

He has written over articles about ingredients and their benefits for the skin, hair, and health. Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles.

Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused. Moksha graduated from Mumbai University and was a key Related Articles.

The 1 Side Effect Of Sesame Seeds You Must Know About Today Protect your heart, stomach, and lungs by adding these seeds to your diet! Benefits Of Tahini, Nutritional Facts, And Side Effects Protect your heart, stomach, and lungs by adding these seeds to your diet! Sesame Oil For Hair: Hair Growth And Other Uses Protect your heart, stomach, and lungs by adding these seeds to your diet!

Latest Articles. What Are The Side Effects Of Eating Too Many Grapes? Beware of the aftermath of overconsuming grapes because too much of anything is bad, they say. Rice Water For Skin - How To Use It For Maximum Benefits Learn how to take your skincare regimen up a notch by including this water.

Olive Oil Vs. It can also be used to hydrate a dry scalp and prevent hair from the harmful effects of the sun and pollutants. Furthermore, it aids in the strengthening of hair shafts and roots.

No, Sesame oil, on the other hand, aids in the regulation of excess oils and has a healing impact on the skin. Sesame seeds have anthelmintic, antihypertensive, antibacterial, cytotoxic, and hepatoprotective activities.

If you have a weak Agni, sesame oil might produce nausea, vomiting, stomach pain, and even diarrhoea digestive fire. Warm the sesame seeds and cooking oil together on a medium heat setting after mixing them together. The presence of sesame seeds in the oil aids in the extraction of more oil from the seeds.

Yes, sesame seeds can be frozen. Sesame seeds have a storage life of months at room temperature and up to a year if refrigerated. Healthy fats, protein, B vitamins, minerals, fibre, antioxidants, and other useful plant elements can all be found in sesame seeds.

Consuming large amounts of these seeds on a regular basis, rather than just a sprinkling on a burger bun, may aid in blood sugar control, arthritic pain treatment, and cholesterol-lowering. The sesame seeds provide the bun flavour and texture, as well as add visual appeal to the burger.

Yes, sesame seeds have been shown to aid hair growth. Zinc is found in sesame seeds and oil, and it is linked to healthy hair development. They aid in the maintenance of a healthy balance between hair growth and hair loss.

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Table of Contents Toggle Introduction: Nutritional Value of Sesame Seed: Properties of Sesame Seeds: Potential Uses of Sesame Seeds: How to Use Sesame Seeds? Did You Know? Regular consumption of sesame seeds may help reduce cholesterol levels and improve lipid profiles. source: pubmed. gov Consuming sesame seeds may help improve insulin sensitivity and blood sugar control.

gov Sesame seeds contain lignans, which have been shown to have anticancer properties. source: ncbi. gov Sesame seeds may help reduce inflammation in individuals with arthritis.

gov Sesame seeds may have anti-inflammatory effects, which can help reduce inflammation in the body. How to eat sesame seeds? How many sesame seeds should I eat daily? Does sesame seeds affect pregnancy? How to use sesame seeds? How to store sesame seeds?

How to make sesame oil at home? Sesame seeds, are they gluten-free? Is sesame seed oil good for hair? Can sesame seeds cause acne? What are the health benefits of sesame seeds?

Can sesame seeds give you diarrhoea? How to extract oil from sesame seeds at home? Can you freeze sesame seeds? Does sesame seeds good for health?

Encourages Bone Health and Prevents Osteoporosis A handful of sesame seeds contains more calcium than a glass of milk. The high zinc content of sesame also boosts bone mineral density.

As a bonus, sesame also helps reverse dry skin. Good for Eye Health: 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. Good for Oral Health: 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.

Learn How To Practice Oil Pulling here. Good for Respiratory Health: The magnesium in sesame seeds helps prevent respiratory disorders by preventing airway spasm and asthma.

Hair Benefits: Sesame seed oil is full of the nutrients needed for a healthy scalp and hair. See how to use sesame oil in your hair here. Sesame seeds deserve to be highly honored as an affordable food that deeply nourishes the body on many levels.

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To learn more about Long Island Spine Specialists — and to discover how we can relieve your pain and help you find an improved quality of life — please contact our office today and schedule a consultation. Anti-arthritic, anti-inflammatory, and antioxidant effects of sesame seeds and sesame seed oil are owing to sesamol, a bioactive substance found in sesame seeds.

It might be responsible for preventing pro-inflammatory chemical synthesis. It may also lowers the number of reactive oxygen species produced. Sesame seeds or seed oil may help to reduce the pain and inflammation associated with arthritis because of their qualities. The effects of sesame seeds on dental health may be perhaps the most apparent.

Sesame seed oil pulling may have antibacterial and astringent effect on many aspects of dental health. It may also be linked to lowering the presence of Streptococcus bacteria, a common bacterium that can cause problems in the mouth. Oil pulling with sesame oil can help reduce dental plaque as well as improve gum health.

They might have anti-inflammatory and antioxidant properties. Sesame seeds aid in the treatment of anaemia. Iron is abundant in sesame seeds. They help in the production of haemoglobin, hematocrit, and red blood cells in the body.

Also Read: 7 Home Remedies for Anaemia. Due to its anxiolytic impact, sesame seeds can be beneficial in the treatment of anxiety. They might also have antioxidant capabilities, which aid in the elimination of free radicals and the reduction of stress-related anxiety. Zinc is an important component of sesame seeds.

Zinc is a necessary component in the synthesis of collagen, which strengthens muscle tissue, hair, and skin. Thus, consuming sesame seeds can help improve health of hair and skin. Due to the presence of antioxidants, sesame seed oil is helpful to the skin, and applying it to the face overnight softens and tightens the skin.

Because of its antibacterial and antifungal characteristics, it improves wound healing. They prevent wound infection while also boosting wound healing.

They fight common skin diseases with antibacterial and antifungal properties. They are also beneficial for wound healing because they promote collagen production and cell proliferation.

Though studies show the benefits of sesame seeds against various disease conditions, these studies are insufficient and there is a need for further studies to establish the true extent of the benefits of sesame seeds on human health.

Not only are sesame seeds a great source of protein, but the protein they contain is also complete. In fact, the ratio of essential amino acid content in sesame protein is remarkably similar to that of the human body.

This means that sesame seeds may provide us with all the essential amino acids our bodies need for optimal health.

Also Read: What is Black Seed Oil Good For: Exploring Research-Backed Benefits. You must consult a qualified doctor before taking sesame seeds or any herbal supplements. According to this ancient document, sesame seeds were believed to have therapeutic properties, possibly in taking care of injuries, nourishing internal organs, boosting energy, promoting muscle growth, and replenishing the bone marrow.

The majority of studies have determined that sesame seeds are safe to eat and have no negative effects. Excessive sesame seeds can result in some of the adverse effects described below.

Also Read: Tejpatta — Benefits, Side Effects, Nutritional Value. Not only that, but sesame seeds also contain lignans, which are compounds known for their potential anti-cancer properties.

These lignans may play a role in reducing the occurrence of breast cancer. It is critical to remember that none of these medications should be used with sesame seeds. Sesame helps in lowering blood sugar levels.

Blood sugar is also controlled using diabetes medicines. Taking sesame with diabetes drugs may cause blood sugar levels to drop dangerously low. Sesame can help decrease blood pressure. When taking sesame with blood pressure medications, the effects of the medications may be amplified, lowering blood pressure too much.

Sesame seeds can diminish the effects of tamoxifen. Tamoxifen users should avoid consuming sesame seeds in quantities greater than those found in food. Raw sesame seeds are a delicious snack hulled or unhulled. You can toast and bake them as well. Some studies suggest that certain compounds found in sesame seeds could help boost fat-burning and keep your waistline in check.

In fact, a animal study out of Maryland actually found that giving rats a powder enriched with lignans helped reduce both body weight and fat accumulation.

Plus, sesame seeds are also high in fiber. Dietary fiber helps slow the emptying of the stomach to keep you feeling fuller for longer. It can also keep blood sugar levels steady to prevent spikes and crashes that lead to increased hunger and cravings.

The lignans found in black sesame seeds can enhance the antioxidant activity of vitamin E, maximizing the health benefits and helping you get the most nutritional value possible from each serving. Sesame seeds also contain a good amount of essential fatty acids , which are needed for the absorption of fat-soluble vitamins, such as vitamins A , D, E and K.

For this reason, including a source of healthy fat like sesame seeds, sesame oil or sesame butter with a nutrient-dense meal can help you actually absorb and use the nutrients more efficiently.

Each serving of sesame seed nutrition squeezes in a good amount of essential nutrients , including high amounts of protein, copper, manganese and calcium.

Just one tablespoon about nine grams of dried, whole sesame seeds contains approximately:. In addition to the nutrients listed above, sesame seeds also contain a small amount of niacin, folate, riboflavin, selenium and potassium. Sesame, chia, sunflower and poppy seeds are some of the most popular seeds on the market and are often added to everything from yogurt to trail mix and desserts.

Sunflower seeds are often eaten as is for a delicious and salty snack, but sesame, chia and poppy seeds are more often used in recipes to add a bit of crunch and a burst of health benefits to dishes. In terms of nutrition, all three are high in fiber and contain a wealth of vitamins and minerals that are essential to health.

Gram for gram, sunflower seeds are the highest in calories but also contain the most protein. Chia seeds are unrivaled in terms of fiber, with over four times as much fiber per gram than sunflower seeds and three times as much as sesame seeds.

Meanwhile, poppy seeds pack in the highest amount of calcium and manganese, two important minerals that play a central role in bone health. Sesame seeds, on the other hand, are packed with copper, a trace mineral that regulates tissue growth and repair and maintains metabolism.

For best results, try rotating between all four in your diet to take advantage of the multitude of health benefits that each has to offer. Sesame seeds are commonly enjoyed in many different forms, including tahini and sesame seeds oil.

Although each boasts a similar set of health benefits, there are some unique differences in the ways that they are produced and the nutrients that they contain. Tahini, also sometimes called tahina, is a type of sesame seed paste that is made by grinding sesame seeds.

Taking advantage of the tahini nutrition profile by adding a few servings to your diet is a tasty and convenient way to increase your intake of sesame seeds and enjoy the numerous nutrients contained in every bite.

Each serving is low in tahini calories but contains a hearty dose of fiber, iron, magnesium and heart-healthy fats. Sesame seed oil, on the other hand, is made by extracting the healthy oils from the seed, typically by using an expeller press or extraction machine.

Commonly used as an ingredient in dips, curries and seasonings, many people wonder: Is sesame oil good for you? Sesame oil nutrition is high in both polyunsaturated fats and monounsaturated fats, both of which are great when it comes to heart health.

Because of the antioxidant content contained in each serving, sesame oil benefits skin health and helps soothe inflammation to promote better health. Sesame seeds come in a number of different sizes and colors, including white, golden brown, black, yellow and beige varieties.

Black sesame seeds, which are found mostly in China and Southeast Asia, are often said to have the strongest flavor, but the white or beige-colored seeds are the most commonly found in many American and European grocery stores and restaurants.

In developed nations, sesame seed are usually sold with their seed coats removed. After harvesting, the seeds are generally cleaned and hulled. An interesting fact is that even though a batch of sesame seeds with consistent appearance and color are perceived to be of better quality by consumers and can sell for a higher price, mixed colors are naturally harvested and then passed through an electronic color-sorting machine that rejects any that are discolored.

Any seeds that are rejected or not ripe when harvested are saved to be used for sesame oil production. Flour that remains after sesame oil extraction called sesame meal is about 35 percent to 50 percent protein and contains carbohydrates, which makes it one of the most preferred high-protein feeds for poultry and other livestock.

Making or buying sesame seed butter, also known as tahini, is another great option for how to eat sesame seeds. Tahini is a good alternative to peanut butter or other nut butters, especially if you have an intolerance to nuts.

Tahini is a staple ingredient in many Mediterranean and Middle Eastern dishes, including hummus and baba ganoush. There are plenty of online instructions for how to toast sesame seeds, but the process is very simple and takes just a few minutes from start to finish. There are a wide range of sesame seed recipes out there, from how to toast sesame seeds to how to bring their unique flavor to stir-fries, dips, desserts and appetizers — even falafel.

Like other nuts and foods, sesame can trigger allergic reactions in some people, and research shows that the prevalence of sesame allergy cases are on the rise, possibly due to cross-contamination with other nuts or seeds and due to manufacturing processes.

As such, sesame now must be listed as an allergen on food labels. People who have a difficult time digesting nuts and seeds, including almonds, flaxseeds and chia seeds, might want to use caution when eating sesame seeds.

Reduces Blood Pressure The same study above reveals how sesame oil lowers blood pressure in diabetics. Sesame seeds are full of magnesium — a key nutrient known to help lower blood pressure. Lowers Cholesterol Sesame helps lower cholesterol levels, because it contains phytosterols that block cholesterol production.

Black sesame seeds are especially high in phytosterols. 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.

Learn more about Sesame Benefits For Your Skin. Boosts Heart Health Sesame seed oil can help heart health by preventing atherosclerotic lesions with the antioxidant and anti-inflammatory compound known as sesamol.

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.

Helps Lessen Anxiety Sesame seeds contain the stress-relieving minerals magnesium and calcium. Sesame also contains the calming vitamins thiamin and tryptophan that help produce serotonin, which reduces pain, assists moods, and helps you sleep deeply.

Alleviates Anemia Black sesame seeds are particularly rich in iron. Protects from Radiation Damage to DNA Sesamol in sesame seeds and sesame oil has been shown to protect against DNA damage caused by radiation. Relieves Arthritis Thehigh copper content in sesame seeds prevents and relieves arthritis, and strengthens bones, joints and blood vessels.

Prevents Wrinkles Sesame seed oil prevents harmful ultraviolet rays of the sun from damaging your skin, preventing the appearance of wrinkles and pigmentation. Encourages Bone Health and Prevents Osteoporosis A handful of sesame seeds contains more calcium than a glass of milk.

The high zinc content of sesame also boosts bone mineral density. As a bonus, sesame also helps reverse dry skin. Good for Eye Health: 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. Good for Oral Health: 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.

Learn How To Practice Oil Pulling here. Good for Respiratory Health: The magnesium in sesame seeds helps prevent respiratory disorders by preventing airway spasm and asthma. Hair Benefits: Sesame seed oil is full of the nutrients needed for a healthy scalp and hair.

See how to use sesame oil in your hair here. In some parts of the world, such as Japan, whole toasted sesame seeds are commonly eaten and considered an essential part of the diet because eating them unhulled, whole and toasted can help improve assimilation of calcium and other nutrients.

Cooking has been shown to remove most of the oxalates from other foods, although this process raises other concerns for damaging the delicate oils found within the seeds. There seems to be pros and cons of eating sesame seeds in different ways, so essentially choose the kind that you like best, and round it out with a healthy diet to fill in any nutritional gaps.

Sesame seeds rank highest in cholesterol-lowering phytosterols of nearly all nuts, seeds, legumes and grains.

Phytosterols are a type of phytonutrient or plant sterols structurally similar to cholesterol that act in the intestine to lower cholesterol absorption. They help displace cholesterol within the intestinal tract, reducing the pool of available and absorbable cholesterol. Some research has shown that among 27 different nuts and seeds tested, sesame seeds, alongside wheat germ , come out on top as having the highest phytosterol content.

Sesame seeds are also rich in lignans, a type of polyphenol that can improve lipid profiles and normalize cholesterol levels. Lignans help naturally lower cholesterol in a few ways and can reduce cholesterol levels in both the blood and liver.

Sesame oil is considered a strong antihypertensive thanks to its ability to help naturally lower blood pressure levels. One study published in the Yale Journal of Biological Medicine investigated the effects of sesame oil on people with high blood pressure and found that it was effective at reducing both systolic and diastolic blood pressure.

Not only that, but researchers also found that supplementing with sesame oil for 45 days was able to decrease cell damage caused by lipid peroxidation while also increasing antioxidant status to promote better heart health in patients. Research suggests that sesame seeds may be especially beneficial for post-menopausal women thanks to their ability to increase and regulate levels of sex hormones, improve antioxidant status, and help manage cholesterol levels to optimize health.

Plus, sesamin, a type of sesame lignan, has been shown to be converted by intestinal microflora to enterolactone, a phytoestrogen compound with estrogen-like activity. Much like flaxseeds, sesame seeds are a rich source of lignan precursors.

These specific compounds are produced by the microflora in the colon and have been shown to have powerful cancer-fighting effects on several specific types of cancer.

A in vitro study conducted by the Department of Nutritional Sciences at the University of Toronto investigated the effects of giving 25 grams of unground whole flaxseeds and sesame seeds to healthy postmenopausal women over a four-week period.

Urine test results showed an increase in mammalian lignans from the women receiving both whole flaxseeds and sesame seeds, suggesting that both are effectively converted by the bacterial flora in the colon, potentially helping protect against the growth and spread of colon cancer cells.

Similarly, a study published in the Journal of Nutrition also found that dietary lignans may act as a natural cancer treatment to reduce breast cancer risk by modifying tumor characteristics. In the study, lignan intakes were associated with a lower risk of estrogen receptor negative breast cancer.

After tracking total and specific lignan intake of women with breast cancer and healthy women without breast cancer, it was found that the women with the highest intake of lignans compared to the lowest intake had a 40 percent to 50 percent lower chance of developing breast cancer.

Some studies suggest that certain compounds found in sesame seeds could help boost fat-burning and keep your waistline in check. In fact, a animal study out of Maryland actually found that giving rats a powder enriched with lignans helped reduce both body weight and fat accumulation.

Plus, sesame seeds are also high in fiber. Dietary fiber helps slow the emptying of the stomach to keep you feeling fuller for longer. It can also keep blood sugar levels steady to prevent spikes and crashes that lead to increased hunger and cravings. The lignans found in black sesame seeds can enhance the antioxidant activity of vitamin E, maximizing the health benefits and helping you get the most nutritional value possible from each serving.

Sesame seeds also contain a good amount of essential fatty acids , which are needed for the absorption of fat-soluble vitamins, such as vitamins A , D, E and K. For this reason, including a source of healthy fat like sesame seeds, sesame oil or sesame butter with a nutrient-dense meal can help you actually absorb and use the nutrients more efficiently.

Each serving of sesame seed nutrition squeezes in a good amount of essential nutrients , including high amounts of protein, copper, manganese and calcium.

Just one tablespoon about nine grams of dried, whole sesame seeds contains approximately:. In addition to the nutrients listed above, sesame seeds also contain a small amount of niacin, folate, riboflavin, selenium and potassium. Sesame, chia, sunflower and poppy seeds are some of the most popular seeds on the market and are often added to everything from yogurt to trail mix and desserts.

Sunflower seeds are often eaten as is for a delicious and salty snack, but sesame, chia and poppy seeds are more often used in recipes to add a bit of crunch and a burst of health benefits to dishes. In terms of nutrition, all three are high in fiber and contain a wealth of vitamins and minerals that are essential to health.

Gram for gram, sunflower seeds are the highest in calories but also contain the most protein. Chia seeds are unrivaled in terms of fiber, with over four times as much fiber per gram than sunflower seeds and three times as much as sesame seeds.

Meanwhile, poppy seeds pack in the highest amount of calcium and manganese, two important minerals that play a central role in bone health. Sesame seeds, on the other hand, are packed with copper, a trace mineral that regulates tissue growth and repair and maintains metabolism.

For best results, try rotating between all four in your diet to take advantage of the multitude of health benefits that each has to offer. Sesame seeds are commonly enjoyed in many different forms, including tahini and sesame seeds oil.

Although each boasts a similar set of health benefits, there are some unique differences in the ways that they are produced and the nutrients that they contain. Tahini, also sometimes called tahina, is a type of sesame seed paste that is made by grinding sesame seeds. Taking advantage of the tahini nutrition profile by adding a few servings to your diet is a tasty and convenient way to increase your intake of sesame seeds and enjoy the numerous nutrients contained in every bite.

Each serving is low in tahini calories but contains a hearty dose of fiber, iron, magnesium and heart-healthy fats. Sesame seed oil, on the other hand, is made by extracting the healthy oils from the seed, typically by using an expeller press or extraction machine.

Commonly used as an ingredient in dips, curries and seasonings, many people wonder: Is sesame oil good for you? Sesame oil nutrition is high in both polyunsaturated fats and monounsaturated fats, both of which are great when it comes to heart health.

Because of the antioxidant content contained in each serving, sesame oil benefits skin health and helps soothe inflammation to promote better health.

Sesame seeds come in a number of different sizes and colors, including white, golden brown, black, yellow and beige varieties. Black sesame seeds, which are found mostly in China and Southeast Asia, are often said to have the strongest flavor, but the white or beige-colored seeds are the most commonly found in many American and European grocery stores and restaurants.

In developed nations, sesame seed are usually sold with their seed coats removed. After harvesting, the seeds are generally cleaned and hulled. An interesting fact is that even though a batch of sesame seeds with consistent appearance and color are perceived to be of better quality by consumers and can sell for a higher price, mixed colors are naturally harvested and then passed through an electronic color-sorting machine that rejects any that are discolored.

Any seeds that are rejected or not ripe when harvested are saved to be used for sesame oil production. Flour that remains after sesame oil extraction called sesame meal is about 35 percent to 50 percent protein and contains carbohydrates, which makes it one of the most preferred high-protein feeds for poultry and other livestock.

Making or buying sesame seed butter, also known as tahini, is another great option for how to eat sesame seeds. Tahini is a good alternative to peanut butter or other nut butters, especially if you have an intolerance to nuts.

Tahini is a staple ingredient in many Mediterranean and Middle Eastern dishes, including hummus and baba ganoush.

There are plenty of online instructions for how to toast sesame seeds, but the process is very simple and takes just a few minutes from start to finish. There are a wide range of sesame seed recipes out there, from how to toast sesame seeds to how to bring their unique flavor to stir-fries, dips, desserts and appetizers — even falafel.

Like other nuts and foods, sesame can trigger allergic reactions in some people, and research shows that the prevalence of sesame allergy cases are on the rise, possibly due to cross-contamination with other nuts or seeds and due to manufacturing processes.

As such, sesame now must be listed as an allergen on food labels. People who have a difficult time digesting nuts and seeds, including almonds, flaxseeds and chia seeds, might want to use caution when eating sesame seeds.