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Health Benefits of Tiny Sesame Seeds

20 Huge Health Benefits of Tiny Sesame Seeds

    20 Huge Health Benefits of Tiny Sesame Seeds

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    These tiny sesame seeds may be tiny, but they have huge health benefits. During the Middle Ages,  they were worth their weight in gold for many good reasons.
    The more I learn about this precious seed, the more I want to share it with other people. I’m an enthusiastic eater of all sorts of seeds, but sesame seeds in the form of tahini and oil are favourites of mine.
    20 Health Benefits of Sesame Seeds
    1. Full of Great Protein 
    Sesame seeds are full of high quality protein making up 20 percent of the seed with 4.7 grams of protein per ounce.
    2. Helps Prevent DiabetesSesame seeds contain magnesium and other nutrients. Sesame oil has been shown to prevent diabetes, and it can also improve plasma glucose in hypersensitive diabetics.
    3. Reduces Blood PressureThe 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.
    black sesame seeds sharpened
    We’re used to seeing white sesame seeds used in baking, but black sesame seeds are richer in certain nutrients.
    4. Lowers CholesterolSesame helps lower cholesterol levels, because it contains phytosterols that block cholesterol production. Black sesame seeds are especially high in phytosterols.
    5. Good for Digestion 
    The high fiber content of sesame seeds helps the intestines with elimination.
    6. For Healthy SkinThe 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.

    7. Boosts Heart Health
    Sesame seed oil can help heart health by preventing atherosclerotic lesions with the antioxidant and anti-inflammatory compound known as sesamol.
    8. Prevents CancerSesame seeds contain anti-cancer compounds including phytic acid, magnesium and phytosterols. Sesame seeds have the highest phytosterol content of all seeds and nuts.

    9. 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.
    10. Alleviates Anemia
    Black sesame seeds are particularly rich in iron, so they’re highly recommended for those with anemia and weakness.
    Sesame Seeds
    Raw Sesame Seeds
    I like to use Raw Organic Sesame Seeds and buy lots at the same time at a good price.
    11. Protects from Radiation Damage to DNASesamol in sesame seeds and sesame oil, has been shown to protect against DNA damage caused by radiation.
    12. Relieves ArthritisThe high copper content in sesame seeds prevents and relieves arthritis, and strengthens bones, joints and blood vessels.
    13. Protects Your Liver from AlcoholSesame helps protect you from alcohol’s impact on your liver, helping you maintain healthy liver function.
    14. Prevents WrinklesSesame seed oil prevents harmful ultraviolet rays of the sun from damaging your skin, thus preventing the appearance of wrinkles and pigmentation.
    15. Encourages Bone Health and Prevents OsteoporosisA handful of sesame seeds contains more calcium than a glass of milk. Also, the high zinc content of sesame boosts bone mineral density.

    16. Help Your Baby’s Health
    A sesame oil massage improves growth and improves sleep. Rashes on a baby’s skin — especially where the diaper is — can be protected with sesame seed oil by rubbing it in. As a bonus, sesame also helps reverse dry skin.
    17. 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.
    Oil pulling with sesame is an ancient technique to improve teeth and gums.
    Oil pulling with sesame is an ancient technique to improve teeth and gums.

    18. 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 Do Oil Pulling.
    19. Good for Respiratory Health: The magnesium in sesame seeds helps prevent respiratory disorders by preventing airway spasm and asthma.
    20. Hair Benefits: Sesame seed oil is full of nutrients which are needed for a healthy scalp and hair. See how to use sesame oil in the hair here.
    Sesame seeds deserve to be highly honoured as an affordable food that deeply nourishes the body on many levels. With sesame’s many health benefits I consider it a PowerFood along with green tea, lemons, garlic, honey and turmeric.

    3 Great Sesame Recipes
    Creamy Tahini Dressing:  Easy, delicious and creamy
    Gomashio Seasoning: A tasty addition to a meal.
    Creamy Chick Pea and Rice Pie:  A hearty nourishing meal
    To get healthy recipes and tips sent to your mailbox once a week with more information about these foods, subscribe to my newsletter. You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.
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    By |May 19th, 2014|Nutrition, PowerFoods|1 Comment

    About the Author:

    I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.
    y 

    The Power Of The Sesame Seed

    It sounds kind of crazy. “Powerful sesame seed” certainly seems like an oxymoron, but this tiny seed offers so much more than a distinct nutty flavor. It is a powerhouse of organic minerals, especially calcium, and is an alkaline food that supports bone and general health. That’s exactly why Sesame Seeds made it to the list of ‘Foundation Foods’ in the Save Our Bones Program.
    Sesame seeds add texture to baked goods, a nutty flavor to sushi rolls, stir-fries and salads, and ground sesame seeds are used to make delicious and nutritious spreads like tahini, hummus and sesame butter. Plus, I don’t think I’ve ever met anyone who doesn’t like them.

    The Hard Facts about Sesame Seeds

    Sesame seeds are full of calcium, magnesium, copper, vitamin B1, zinc and dietary fiber. They offer the most nutritional value when the entire seed is used (un-hulled).
    Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. Just a quarter cup of natural sesame seeds provides more calcium than a whole cup of milk. A quarter cup of raw natural sesame seeds has 351 mg of calcium while one cup of non-fat milk has 316.3 mg, and one cup of whole milk has only 291 mg of calcium. Plus, they are alkaline whereas milk is acidic.
    Sesame seeds are also rich in zinc, another mineral that has a positive effect on bone mineral density. A study published in the American Journal of Clinical Nutrition found a correlation between low dietary intake of zinc and osteoporosis at the hip and spine.1
    Copper, better known for its anti-inflammatory ability shown to reduce some of the pain and swelling of rheumatoid arthritis, is also a supporter of bone and blood vessel health.

    More than Just Bone Health

    While calcium is vital to bone health, it also can help with migraines2 and provide relief for PMS.3
    These multi-tasking seeds are also rich in sesamin and sesamolin, fibers called lignans that can lower cholesterol and help prevent high blood pressure.4
    As if you need another reason to make sesame seeds a pantry staple, they are a great source of phytosterols, plant sterols that have also been shown to lower blood cholesterol5 and improve heart health.6

    Processing and Cooking

    Keep in mind, how a food is processed and cooked changes its nutritional value. For example, the calcium level decreases about 60 percent when the hulls are removed from the sesame seed; however, the form of calcium in the hulls is calcium oxalate, a less absorbable form of calcium.
    The actual harm of removing the hull is debatable. When the seed is crushed, as in tahini or sesame butter, its nutrients are more easily digested. When left whole, the seeds do not break down as well during digestion.
    Toasting or roasting sesame seeds alter their nutritional value. Studies show that the calcium levels are slightly higher when the seeds are toasted. For example, one could get 27 percent of their daily value of calcium in one ounce of whole sesame seeds, but 28 percent if the seeds are roasted. Likewise, one ounce of hulled raw kernels will get give you 2 percent of your daily value of calcium. That number doubles when the kernels are toasted.

    Small Seeds, Big Taste

    Okay, you get it, they’re healthy! But there’s more, because sesame seeds are also delicious. If you think that a bakery roll is the only way to serve sesame, you are missing out. Toasted or raw seeds (whole or hulled) can be added to steamed broccoli (a veggie rich in calcium), stir-fried green beans, put on top of salads and in dressings, sprinkled on baked goods, and mashed and ground into condiments and spreads. Try using sesame seeds in place of acidifying breadcrumbs.
    During my travels to the Middle East, I learned many uses of sesame, both culinary and medicinal. One of my go-to snacks to this day is tahini. It’s a wonderful paste made of sesame seeds that you can use in spreads, dressings, sauces, or all by itself on crackers and toast. You can even use it as a dip with fruits and veggies.
    To get started with sesame seeds, here’s my favorite and simple tahini recipe. Enjoy!

    Treasure Trove Tahini

    Prep Time: 5 minutes
    Cook Time: 10 minutes
    Total Time: 15 minutes
    Yield: 4 cups
    Ingredients:
    5 cups sesame seeds (hulled)
    1½ cups olive oil
    Preparation:
    Preheat oven to 350. Toast sesame seeds for 5-10 minutes, tossing the seeds frequently with a spatula. Do not allow to brown. Cool for 20 minutes. 

Pour sesame seeds into food processor and add oil. Blend for 2 minutes. Check for consistency. The goal is a thick, yet pourable texture. Add more oil and blend until desired consistency. 

    Storing Tahini:
    Tahini should be stored in the refrigerator in a tightly closed container. It will keep for up to 3 months.

    Want More Delicious Foundation Foods and Recipes?

    Sesame seeds are just one example of the bone-building power houses that are all around us. That’s why I developed the list with over 160 ‘Foundation Foods’ that you can mix-and-match to accelerate your bone building progress.
    For the complete list and for more simple recipes, be sure to check out the Save Our Bones Program.
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