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Home > Blog > Sesame Seeds Benefits - 5 Health Benefits, Nutrition, and Recipes

Sesame Seeds Benefits - 5 Health Benefits, Nutrition, and Recipes

Sesame Seeds Benefits - 5 Health Benefits, Nutrition, and Recipes

Max Lab

Feb 06, 2023

Sesame seeds are small, round, and packed with nutrition – but often overlooked as a superfood. These tiny seeds are not only delicious but provide a multitude of health benefits. In this blog post, we will explore the myriad of sesame seed health benefits. From lowering cholesterol to aiding digestion and improving bone health, discover why these nutrient-dense seeds deserve a spot on your plate!

What are Sesame Seeds?

Sesame seeds come from the Sesamum indicum plant, which is native to Africa. The small, oval-shaped seeds are used in culinary dishes and as a natural remedy for a variety of health conditions.

Sesame seeds are a good source of protein, fiber, and minerals like calcium, iron, and magnesium. They also contain antioxidants that can help protect your cells from damage.

When it comes to health benefits, sesame seeds have been shown to lower cholesterol levels, improve blood sugar control, reduce inflammation, and promote gastrointestinal health. Additionally, they may also help prevent cancer and improve bone health.

Nutritional value of Sesame Seeds

Sesame seeds are an excellent source of nutrition and offer many health benefits. They are a good source of protein, fiber, vitamins, and minerals. Sesame seeds are also a good source of Healthy fats including omega-3 fatty acids.

Here are some of the key nutrients in sesame seeds:

Protein: Sesame seeds are a good plant-based protein source. One ounce (28 grams) of sesame seeds contains 6 grams of protein. This is about 10–15% of the daily protein needs for most adults.

Fiber: Sesame seeds contain both soluble and insoluble fibers. Soluble fibers can help lower cholesterol levels and blood sugar levels. Insoluble fibers add bulk to the stool and help with regularity. One ounce (28 grams) of sesame seeds has 3 grams of fiber.

Vitamins and Minerals: Sesame seeds are a good source of several vitamins and minerals, including copper, magnesium, calcium, iron, zinc, manganese, selenium, phosphorus, and vitamins B1, B6, and E.

Health benefits of sesame seeds

The potential health benefits of sesame seeds are:

Great Source of Fiber

Sesame seeds are a nutrition powerhouse. They're a great source of fiber, minerals, and healthy fats. All of these nutrients offer health benefits.

Fiber is important for digestion and helps to keep you regular. Sesame seeds are a good source of both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance that can help slow down digestion. This type of fiber can also help to lower cholesterol levels by binding to bile acids and removing them from the body. Insoluble fiber doesn't dissolve in water and helps add bulk to stool, which can aid in bowel movements.

Lowers Cholesterol

Sesame seeds are a good source of fiber and essential minerals, including magnesium, calcium, copper, iron, and zinc. They also contain lignans (PHytoestrogens) which can help to lower cholesterol. Sesame seeds may help to decrease LDL ("bad") cholesterol levels while increasing HDL ("good") cholesterol levels. Sesame seeds can be eaten whole or ground into a paste (tahini). They can be used in baking or as a topping for salads and other dishes.

Source of Plant Protein

Sesame seeds are an excellent source of plant protein. They contain all the essential amino acids your body needs to function properly. One ounce (28 grams) of sesame seeds contains 6 grams of protein, making them a great option for vegetarians and vegans. Additionally, sesame seeds are a good source of fiber and healthy fats.

Help Lower Blood Pressure

Sesame seeds are a good source of magnesium, which is known to help lower blood pressure. In addition, sesame seeds are a good source of fiber and protein, both of which are important for maintaining healthy blood pressure.

Support Healthy Bones

There are many nutrients in sesame seeds that support bone health. They are a good source of calcium, magnesium, phosphorus, and zinc. These minerals are essential for bone formation and maintenance. Sesame seeds also contain plant-based compounds that have been shown to promote bone health. Sesame seed extract increased bone density in rats. It is also found that sesame oil improved bone strength in postmenopausal women.

How to eat Sesame Seeds

Sesame seeds are a powerhouse of nutrients and offer a range of health benefits. They are an excellent source of copper, manganese, calcium, magnesium, iron, phosphorus, and zinc. Sesame seeds also contain sesamin, sesamolin, and sesamol which are powerful antioxidants.

Here are some tips on how to eat sesame seeds:

- Add them to your breakfast cereal or oatmeal for a nutritious start to the day.

- Sprinkle them on salads or add them to stir-fries for a nutritional boost.

- Use them as a healthy topping on soups or baked goods.

- Make your own trail mix with sesame seeds, nuts, and dried fruit for a healthy snack.

Recipes with Sesame Seeds

Sesame seeds are a great source of healthy fats, protein, and antioxidants. They also contain fiber, vitamins, and minerals. All of these nutrients make sesame seeds a great addition to any diet.

There are many different ways to incorporate sesame seeds into your diet. One way is to add them to salads or other dishes as a topping. Another way is to use them in baking recipes. Here are some recipes that feature sesame seeds:

1. Sesame Seed Crackers: These crackers are a healthy and delicious alternative to traditional crackers. They’re perfect for snacking or pairing with dips and spreads.

2. Sesame Seed Bread: This bread is soft and fluffy on the inside with a crispy crust on the outside. It’s perfect for toast or sandwiches.

3. Sesame Seed Cookies: These cookies are chewy and packed with flavor. They make a great snack or dessert option.

4. Sesame Seed Chicken: This chicken dish is full of flavor and nutrients. It’s perfect for a healthy dinner option.

5. Sesame Seed Rice: This rice dish is flavorful and versatile. It can be served as a side dish or main course.


Sesame seeds offer an abundance of health benefits, from providing essential vitamins and minerals to helping prevent chronic diseases. Not only are they easy to add to your diet, but they can also be used in many different recipes and dishes. If you're looking for a way to increase the nutritional value of your meals while adding a delicious nutty flavor, sesame seeds are definitely something you should consider!


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