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7 Nutritional Health Benefits of Adding Sesame to Your Diet

Sesame (Sesamum indicum L.) is a crop farmed primarily for the oil found in its seeds, which is why it is classified as an oilseed. It is indigenous to tropical Asia, Africa, and South America.

Sonali Behera
Many holistic and alternative therapies value sesame seeds, or til, for their medicinal benefits
Many holistic and alternative therapies value sesame seeds, or til, for their medicinal benefits

For decades, 'til' or sesame seeds have been used in Indian and Chinese cuisine. Furthermore, it is a mineral powerhouse, giving them a unique position in Ayurveda and other traditional types of treatment. Many holistic and alternative therapies value sesame seeds, or til, for their medicinal benefits, which range from retaining the beauty and young to providing adequate nutritional fibre. They provide amazing health advantages and can also combat a variety of health disorders.

While you may not use it frequently, your forefathers certainly did. It was made to help them live longer lives by improving their immunity and providing fibre and protein. These little nutty-flavored seeds are unquestionably a superior alternative to processed meals.

Sesame Seed Nutritional Value

Sesame seeds grow in the pods of Sesamum indicum, a flowering plant native to India and Africa's tropical areas. Sesame seeds are high in minerals including zinc, copper, magnesium, and calcium. It also has a high concentration of antioxidants, fibre and protein, as well as various vitamin B complexes.

The nutritional value of 100 g sesame seeds is given below:

Nutritional Value Of 100 gm Sesame Seeds


563 kcal


25 g

Dietary Fibre

16.8 g


43.3 g


18.3 g


1450 mg


9.3 mg


570 mg


2.29 mg


12.20 mg

Sesame seeds provide several health advantages in addition to their nutritional worth. Knowing these advantages will make you want to incorporate them into your diet right immediately.

Health Benefits Sesame Seeds

1. Sesame Seeds Promote Skin and Hair Health

The oil-rich seeds have excellent organic characteristics that restore skin radiance and hair vigor. They are also high in vitamin B complexes including thiamine, niacin, folic acid, pyridoxine, and riboflavin. Along with frequent ingestion, you can massage your scalp with sesame oil every week and even have body massages.

Sesame seeds offer anti-aging characteristics that nourish the hair and scalp and reduce the greying of hair, according to a study. Sesame oils also have SPF properties, which means they can protect your skin from the sun's damaging rays and their subsequent repercussions.

2. Sesame Seeds Strengthen Bones

Til includes a significant quantity of calcium. And calcium is a necessary vitamin that helps to maintain the strength of the bones and teeth. Furthermore, the presence of zinc functions as a necessary element for bone structure building.

According to one research, eating calcium-rich sesame seeds daily can help prevent osteoporosis later in life.

3. Sesame Seeds Regulate Blood Sugar and Blood Pressure

Several studies indicate that consuming sesame seeds or sesame oil can help manage blood sugar levels. Because sesame oil is a highly unsaturated oil, it has the potential to manage glucose levels.

Polyunsaturated fats and the chemical found in sesame oil have been shown to lower blood pressure. According to studies, edible sesame oil reduces blood pressure and other health issues in hypertensive people.

The presence of antioxidants such as sesamol, sesamin and vitamins such as Vitamin E prevents the accumulation of plaque in the arteries, potentially contributing to the maintenance of a healthy heart.

4. Sesame Seeds Boost Immunity

If immunity is a top priority for you, sesame seeds can help you boost your immunity. Sesame seeds, for example, are high in zinc and can help produce and activate T-lymphocytes, which are part of the body's immune system. Invading microorganisms are recognized and attacked. According to one study, sesame seeds provide 20% of the RDI for zinc.

5. Sesame Seeds Help in the Maintenance of Mental Health

Tyrosine, an amino acid found in sesame oil, influences serotonin action. It is a neurotransmitter that has an impact on our emotions. Depression or stress can result from a serotonin imbalance. Sesame seed oil boosts serotonin production, reduces anxiety, and boosts emotions of happiness.

6. Sesame Seed Improves Digestion

Constipation is a common intestinal problem that affects many people. If you're having trouble keeping your digestive system clean, try black sesame seeds. Because of their high fibre and unsaturated fatty acid content, they aid in constipation relief.

While the oil in these seeds might act as a lubricant in your intestines, the fibre helps to maintain regular bowel motions. It also protects the colon and lowers the risk of gastrointestinal disorders.

7. Sesame Seeds Reduce Cholesterol

Lignans, a plant chemical that reduces cholesterol, are abundant in sesame seeds. They are also high in phytosterols. Phytosterols are proven to boost your immune system and lower your risk of some malignancies.

According to research, these seeds prevent cholesterol absorption from the small intestine. They also reduce the activity of the enzymes that make them.

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