Health Benefits of Sesame

          

 Olayanju Adeniyi

 

Sesame (Sesamum indicum) is a flowering plant in the genus Sesamum, also called benne. Numerous wild relatives occur in Africa and a smaller number in India. It is widely naturalized in tropical regions around the world and is cultivated for its edible seeds, which grow in pods. World production in 2016 was 6.1 million tonnes, with Tanzania, Myanmar, India, and Sudan as the largest producers.

 

1. Good Source of Fiber: Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI)

2. May Lower Cholesterol and Triglycerides: Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease.

3. Nutritious Source of Plant Protein: Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein.

4. May Help Lower Blood Pressure: High blood pressure is a major risk factor for heart disease and stroke.Sesame seeds are high in magnesium, which may help lower blood pressure.

5. May Support Healthy Bones: Sesame seeds — both unhulled and hulled — are rich in several nutrients that boost bone health, though the calcium is mainly in the hull (3Trusted Source).

6. May Reduce Inflammation: Sesame seeds may fight inflammation. Long-term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease.

7. Good Source of B Vitamins: Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed. Removing the hull may either concentrate or remove some of the B vitamins.

8. May Aid Blood Cell Formation: To make red blood cells, your body needs several nutrients — including ones found in sesame seeds.

9. May Aid Blood Sugar Control:Sesame seeds are low in carbs while high in protein and healthy fats all of which may support blood sugar control. Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase

10. Rich in Antioxidants: Animal and human studies suggest that consuming sesame seeds may increase the overall amount of antioxidant activity in your blood.The lignans in sesame seeds function as antioxidants, which help fight oxidative stress  a chemical

11. May Support Your Immune System: Sesame seeds are a good source of several nutrients crucial for your immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E.

12. May Soothe Arthritic Knee Pain: Osteoarthritis is the most common cause of joint pain and frequently affects the knees.Several factors may play a role in arthritis, including inflammation and oxidative damage to the cartilage that cushions joints. Sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect your cartilage.

13. May Support Thyroid Health: Sesame seeds are a good source of selenium, supplying 18% of the RDI in both unhulled and hulled seedsYour thyroid gland contains the highest concentration of selenium of any organ in your body. This mineral plays a vital role in making thyroid hormones

14. May Aid Hormone Balance During Menopause: Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen. Therefore, sesame seeds might be beneficial for women when estrogen levels drop during menopause.

15. Easy to Add to Your Diet: Sesame seeds can give a nutty flavor and subtle crunch to many dishes.