Sesame seeds have been used throughout history as both a food source and for sesame seed oil. Ground sesame seeds are delicious in halva (a Middle Eastern sweet) and tahini (sesame seed paste). Whole sesame seeds add richness and a pleasing crunch to crackers, buns, and homemade bread.
Sesame seeds offer more than just good taste, however. The tiny seeds contain compounds supportive of human health.
Health Benefits of Sesame Seeds
Sesame seeds are high in copper, magnesium and calcium, which play a role in human health
Copper
- Reduces swelling and pain associated with rheumatoid arthritis, beneficial in relation to inflammatory systems.
- Supports blood vessels and bone health.
Magnesium
- Relief to those suffering from asthma attacks
- Reduces migraine
- Lowers blood pressure
Calcium
- Protects colon cells from carcinogenic chemicals
- Prevents migraine
- Can reduce bone loss
Sesame seeds also provide manganese and tryptophan, iron, phosphorus, and zinc, vitamin B1(thiamin) and vitamin E.
Sesame Seeds: Fiber, Free Radicals, Phytosterols
- Sesame seeds contain sesamin and sesamolin, substances that are part of a group of fibers called lignans. Lignans have a cholesterol-lowering effect in humans. Sesamin also protects the liver from oxidative damage.
- Sesame seeds protect the body from free radicals, which have been implicated in development of cancer.
- As reported by the Arthritic Association, in Health Benefits of Sesame Seeds and Wheat Germ, one of the greatest benefits of sesame seeds is found in relation to phytosterols. These compounds can lower blood cholesterol and improve heart health, enhance the immune system and decrease risk of malignancies. Sesame seeds are highest in phytosterol content (400-413 mg per100grams).
Sesame Seeds and Diet
Sesame seeds can be added to baked goods such as homemade sesame crackers, muffins or pancakes. The seeds add a nutty crunch when used to top homemade bread and rolls. The seeds can be tossed with salads or cooked vegetables, such as green beens or carrots. Toasted sesame seeds add flavor when sprinkled into chicken or rice dishes. Sesame oil can be added to stir-fry.
Sesame Seed Health Benefits
While diminutive in size, sesame seeds deliver much from a nutritional standpoint. With their health-protective compounds, sesame seeds can be an important part of a healthful diet.
Sources
- Nuts and Seeds in Health and Disease Prevention, Academic Press; 1 edition (April 28, 2011)
- The World's Healthiest Foods: Sesame Seeds
Other Nutritious Seeds:
Health Benefits of Sunflower Seeds--Healthful sunflower seeds contain important nutrients and are a good source of polyunsaturated oil.
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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