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Benefits of sesame seeds : Meal ideas and more

Sesame seeds are edible and add crunchy flavor to the foods they are added. Sesame oil is also used for cooking purposes. Sesame seeds are rich in vitamin, minerals , and antioxidants. It is mainly grown for oil. These seeds can be eaten as they are or can be added to different dishes for flavors.
Sesame seeds can be grind to make paste called tahini.
Sesame seeds are called Talia in Sanskrit, Til in Hindi and Ellu in tamil. They are mostly grown in tropical region like India and Africa

In this article we will see the health benefits of this tropical seeds.

Vitamin E

Vitamin E

Sesame seeds is rich in gamma tocopherol or vitamin E which is an antioxidant. Antioxidants help to prevent oxidation in cells and prevent cell from damage caused by oxidative stress. Antioxidants are also helpful to prevent risk of many chronic diseases. Vitamin E in sesame seeds help to prevent heart diseases.

Decrease risk of cancer

Sesame seeds is said to have highest phytosterol. Phytosterol is an bioactive compound that help to reduce cholesterol in our blood. Phytosterol help to improve our immunity and hence decrease risk of cancer.

Maintain levels of phosphorus

Sesame seeds are rich source of phosphorus. Phosphorus prevent cancer and work as antioxidant and prevent free radical cell damage.

Prevent arthritis pain

Prevent arthritis pain

Sesame seeds are rich in beneficial sesame oil which when applied to knee joint for upto four weeks can reduce inflammation and pain of knee. Sesame oil can be used as medication of osteoarthritis as topical diclofenac gel. Sesame seed oil help to improve physical activity in person with joint pain.

Blood pressure

Blood pressure and Diabetes

It is seen that cooking food in sesame oil can lower the blood pressure in high blood pressure conditions. Sesame seeds are rich in magnesium , lignin, vitamin E which may prevent the buildup of plaque in arteries hence control high blood pressure.

Improve skin


It help in maintain the texture of your skin by healing it and hence result in glowing skin. Sesame seeds helps to get rid of any skin infection. It keeps your skin moist. It have anti inflammatory properties that prevent skin from any redness, acne.

Boost health

Sesame seeds contain oil which is great for maintain overall health. The sesame seed oil is healthy for cooking food. It has many health benefits. It help to fight oral problems like dental plaque. Sesame oil help to boost our overall health.

Hair health

4. Hair Benefits

Sesame seeds have great impact on your hairs too. Sesame seeds are rich in omega fatty acid so they help to maintain the scalp health with its nourishing properties. It rejuvenates hair follicle and trigger hair growth. It also help to improve blood circulation to scalp. Sesame seeds also prevent premature greying of hair.

Rich source of fiber

Sesame seeds are rich in fiber. Consuming about 30 gm of sesame seeds provide about 3 gm of fiber. Hence helps in digestion, reduce risk of obesity, prevent certain cancer .

Lowers Cholesterol levels and triglycerides

Sesame seeds contain lignan and phytosterol along with high amount of monounsaturated and polyunsaturated fats which are known to control bad cholesterol level in our blood. Since it is rich in polyunsaturated fats it slower the progression of type 2 diabetes hence it makes it diabetes friendly snack.

Maintain Bone health

Maintain Bone health

Regular consumption of sesame seeds provide the sufficient amount of calcium required for healthy bones especially in women. But these seeds contain oxalates and phyllites which prevent the absorption of many nutrients in body. You should eat them after roasting or sprouting which will decrease the oxalate and phylate level to half and help in better absorption of nutrients in our body.

Rich in Vitamin B

Vitamin B is important for many body functions. Vegetarians are mostly found deficient. Vitamin B helps in proper brain function, regulate cell function and metabolism. About 30 grams of sesame seeds provide about 14 percent of vitamin B.

Improves Immunity

Improves Immunity

Sesame seeds are rich in many nutrients like selenium, copper, zinc, vitamin B6 , vitamin E. Sesame seeds are rich source of zinc so if you suffer from zinc deficiency you should include sesame seeds in your diet to boost zinc level. Sesame seeds help to fight against infections by production of white blood cells.

Nutritional Value

Sesame seeds is great source of amino fatty acid. It contain about 60% of fatty acid of lignan. Sesame seeds contain linoleic and oleic acid in abundant. Sesame seeds provide many health benefits. Its benefits include prevention of cancer, controlling type 2 diabetes, prevent heart diseases, fight infection, promote digestion and make bones stronger.

100 grams of sesame seeds contain

Energy 573kcal


Total fat 49.67 gram

Dietary fiber 11.8 gram

Calcium 975 mg

Iron 14.55mg

Magnesium 351 mg

Phosphorus 629

Potassium 468mg

Sodium 11 mg

Zinc 7.75mg

Thiamin – 0.79mg

Riboflavin- 0.25mg

Niacin- 4.52mg

Vitamin B6 – 0.79mg

Folate 97mcg

Vitamin A 9mcg

Vitamin E 0.25 mcg

*Source As per USDA

Other benefits of sesame seed oil

Sesame seeds have many benefits. Consumption of sesame seeds daily fulfill your daily requirement of many diseases. Sesame seeds oil is beneficial too. It is used in many health problems like
treats skin disorder
Enhances stomach fire
Helps in digestion
Treats hair problem
Stimulate appetite
Relives tiredness
Relieves pain
Treats constipation
Improve memory
Anti ageing
Improve muscle strength



1. You can add sesame to your smoothies, fries, salad.
2. You can also drink sesame milk.
3. You can make tahini (thin paste of sesame seeds) and add to your salads.
4. You can roast sesame seeds and can eat them raw. They have nutty flavour and are crunchy.
5. You can use sesame oil for cooking.
6. You can add raw sesame seeds to any dish or vegetable for enhance taste.

Written by Rajnish Singh


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