Description
Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.
Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk.
The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted.
Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. They may protect against heart disease, diabetes, and arthritis (1Trusted Source).
However, you may need to eat significant amounts — a small handful per day — to gain health benefits.
Nutrition Facts
|
Amount Per |
| Calories 573 |
| % Daily Value* | |
| Total Fat 50 g | 76% |
| Saturated fat 7 g | 35% |
| Cholesterol 0 mg | 0% |
| Sodium 11 mg | 0% |
| Potassium 468 mg | 13% |
| Total Carbohydrate 23 g | 7% |
| Dietary fiber 12 g | 48% |
| Sugar 0.3 g | |
| Protein 18 g | 36% |
| Vitamin C | 0% | Calcium | 97% |
| Iron | 81% | Vitamin D | 0% |
| Vitamin B6 | 40% | Cobalamin | 0% |
| Magnesium | 87% |
| *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Benefits:
Lowers cholesterol and protects heart health. Improves blood pressure, balances hormones, fights cancer, burns fat, boosts nutrition absorption and a good source of vitamins and minerals.
1. Good Source of Fiber
A 3-tablespoon (30-gram) serving of sesame seeds supplies 12% of the RDI for fiber, which is vital for your digestive health.
2. May Lower Cholesterol and Triglycerides
May help reduce heart disease risk factors, including elevated triglyceride and “bad” LDL cholesterol levels.
3. Nutritious Source of Plant Protein
Particularly hulled ones — are a good source of protein, which is a necessary building block for your body.
4. May Help Lower Blood Pressure
They are high in magnesium, which may help lower blood pressure. Additionally, their antioxidants may help prevent plaque buildup.
5. May Support Healthy Bones
Unhulled sesame seeds are especially rich in nutrients vital to bone health, including calcium. Soaking, roasting, or sprouting sesame seeds can improve absorption of these minerals.
6. May Reduce Inflammation
Preliminary research suggests that sesame seeds and their oil may have anti-inflammatory properties.
7. Good Source of B Vitamins
They are a good source of thiamine, niacin, and vitamin B6, which are necessary for proper cellular function and metabolism.
8. May Aid Blood Cell Formation
Sesame seeds supply iron, copper, and vitamin B6, which are needed for blood cell formation and function.
9. May Aid Blood Sugar Control
They may aid blood sugar control because they’re low in carbs and high in quality protein and healthy fats. What’s more, they contain a plant compound that may help in this regard.
10. Rich in Antioxidants
Plant compounds and vitamin E in sesame seeds function as antioxidants, which combat oxidative stress in your body.
11. May Support Your Immune System
Are a good source of several nutrients that are important for immune system function, including zinc, selenium, copper, iron, vitamin B6, and vitamin E.
12. May Soothe Arthritic Knee Pain
Sesamin, a compound in sesame seeds, may help reduce joint pain and support mobility in arthritis of the knee.
13. May Support Thyroid Health
Sesame seeds are good sources of nutrients — such as selenium, iron, copper, zinc, and vitamin B6 — that support thyroid health.
14. May Aid Hormone Balance During Menopause
Phytoestrogens are compounds found in sesame seeds that may benefit women who are undergoing menopause.
15. Easy to Add to Your Diet
They can perk up many dishes, including salads, granola, baked goods, and stir-fries. Tahini and sesame flour are other products made out of sesame seeds.
Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.
Regularly eating substantial portions of these seeds — not just an occasional sprinkling on a burger bun — may aid blood sugar control, combat arthritis pain, and lower cholesterol.
To optimize your nutrient intake, you can eat sesame seeds soaked, roasted, or sprouted.
Where to Buy Sesame Seeds in Ghana?
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