So, the small white seeds on the top of your burger that you just picked out, actually is beneficial for you. Yes, I am talking about the benefits of sesame seeds for your health.
Sesame seeds are more than just a garnish or a condiment in the Asian cuisine, the actual health benefits of it go above and beyond.
In this article, we are going to be sharing some of the beneficial sesame seeds benefits and side effects that you possibly didn’t even know of.
What are Sesame Seeds?
Sesame seeds are oil seeds which come from the Sesame plant. It is primarily found and grown in Africa and in some parts of India. The sesame seeds are possibly one of the oldest known oil seeds and are known for their amazing nutty and rich flavor when added to a dish. Not just that, they are either consumed raw or sometimes toasted to bring out the flavours of the seeds.
So, the question comes down to one, are they actually beneficial for your health? The answer is yes. They have a wide range of benefits on one’s overall well being.
What are the Benefits of Sesame Seeds?
When it comes to assessing the benefits of sesame seeds, we are going to be discussing them in vivid detail in later parts of the article but for now, it is beneficial if one knows and is aware of why sesame seeds are actually beneficial for one’s health.
They are loaded with omega-3 fatty acids and have amazing curing and healing properties which play quite a significant role in the overall growth and well being of an individual. It is also loaded with beneficial antioxidants as well as vitamins and dietary fiber which have beneficial impacts on your health.
Health Benefits Of Sesame Seeds
In this section, we are going to be walking ourselves through the various effective sesame seeds health benefits that majority of the people are not even aware of.
1. Benefits of Sesame Seeds for Weight Loss
When it comes to sourcing the best seeds for weight loss, sesame seeds sure to take a high seat in that. It is mainly because of the fact that these small white seeds are not just loaded with beneficial nutrients and vitamins, it is also rich in dietary fibre which tends to make you feel full and attain your satiety quite quickly.
The rich fiber content along with the minerals in it helps boost the overall metabolism (R), thus aiding in the process of weight loss in an individual. Not just that, it also helps keep the lipid profile (R) in check, thereby further promoting weight loss.
2. Benefits of Sesame Seeds for PCOS
PCOS or otherwise medically known as polycystic ovarian syndrome, is a condition which is characterized by the presence of multiple cysts in the ovary.
Sesame seeds, which are loaded with omega-3 fatty acids (R), proteins, as well as essential minerals and vitamins, are actually quite beneficial in curing the condition. Since they have a very low glycemic index, they are quite favourable for the PCOS patients because they don’t cause a spike in the insulin levels.
3. Benefits of Sesame Seeds for Irregular Periods
For the most part, the irregularity in the periods or the menstrual cycle is because of the irregular and unbalanced hormonal levels. Regular consumption of sesame seeds can actually be quite beneficial in getting rid of this problem and to regularize the dates.
The only downside is the fact that sesame seeds to have some calories that can inflict weight gain if you lead a sedentary life. The hormone balancing criteria of the sesame seeds is what aids in the proper regulation of the menstrual cycle (R).
Consume two sesame seeds balls rolled in jaggery every day for beneficial results.
4. Benefits of Sesame Seeds for Constipation
Constipation or the lack of proper defecation of stools can very taxing on one’s health. Whatever the reason behind the same be, sesame seeds can actually be a very effective remedy to get rid of the problem. Because of the high content of dietary fiber (R) in it, it is considered as an amazing remedy for the same.
5. Benefits of Sesame Seeds for Cancer Prevention
Cancer can be a disastrous condition to even battle with. There could be a number of underlying reasons behind the same, the lifestyle and diet playing a pivotal role in the same. Whatever the reason be, sesame seeds can actually be quiet beneficial in the prevention of cancer.
The sesame seeds benefit the body by preventing any possible induction of cancer because of the fact that it is loaded with essential antioxidants (R) which keep the levels of free radicals in the body in check. Excess of free radicals in the body end up being the primary reason behind the inception of cancer in an individual.
Not just that the excess nutritional properties of the sesame seeds, including the presence of omega-3 fatty acids (R) also contribute to the proper prevention of this deadly disease.
6. Benefits of Sesame Seeds for Bone Health
You must be here wondering, but how does sesame seeds even contribute to one’s bone health, right? Well, the presence of zinc (R) in the sesame seeds has a profound impact on the same. The zinc helps boost the overall bone mineral density (R) (R) along with the bone health.
Not just that, sesame seeds are also rich in calcium (R) which have profound impacts on the overall bone health of an individual. The lack of zinc and calcium in the diet often ends up imposing negative impacts on one’s overall bone health which is why it is advised to stick to consuming sesame seeds every now and then for beneficial impacts.
7. Benefits of Sesame Seeds on Heart Health
Sesame seeds are very beneficial for protecting the overall heart health of an individual. The combination of antioxidant (R), as well as anti-inflammatory (R) properties help, gets rid of the risks of cardiovascular diseases. Not just that, it also imposes anti-atherogenic properties which contributes to bettering one’s overall heart health.
Not just that, sesame seeds are also loaded with beneficial fatty acids like oleic acid which have positive impacts on lowering the levels of bad cholesterol in the body, thus preventing the risks of atherosclerosis or other heart related diseases.
8. Benefits of Sesame Seeds To Improve Digestion
Digestion is one of the most important factors that not just influence the overall metabolism but well being of an individual too. Sesame seeds are loaded with dietary fibers (R) which have beneficial impacts in promoting better digestion of the ingested food.
The fiber content (R) helps in smoothening the whole process and functionality of the small intestine, thus promoting the overall process of defecation and helps prevent possibilities of constipation and irregular bowel syndrome.
9. Benefits of Sesame Seeds for Diabetes
The nutritional benefits of sesame seeds are what contribute majorly to keep the possibilities of diabetes at bay. The magnesium in the sesame seeds (R) has beneficial impacts in combating the possibilities of diabetes and keeping the same under control.
With all that being said, sesame seeds also have a very low glycemic index which ensures to prevent any spiked rise in the insulin levels in the blood after the consumption of it. Even the usage of sesame oil for hypersensitive diabetic patients have provided with positive outcomes in combating the same.
10. Benefits of Sesame Seeds for Blood Pressure
Sesame seeds oil is what is beneficial in lowering the extended levels of blood pressure in an individual. Even studies have pointed the same for a fact stating that the magnesium present in the sesame seeds (R) (R) have beneficial impacts in treating the condition associated with hypertension.
The overall antioxidant as well as anti-inflammatory properties of the sesame oil help in getting rid of the heightened blood pressure and keep the same in check.
11. Benefits of Sesame Seeds for Reducing Inflammation
As mentioned before, sesame seeds are actually loaded with beneficial and effective anti-inflammatory (R) properties which help get rid of the inflammation and pain that accompanies the situation. Not just that, sesame seeds benefit the condition of pain and inflammation furthermore because of the presence of copper in it.
This is the reason why several doctors often suggest consumption of sesame seeds when suffering from rheumatoid arthritis.
12. Benefits of Sesame Seeds for Anemia
The sesame seeds, especially the black variant are loaded with essential iron compounds (R) (R) which is very beneficial for combating the lack of it in patients who suffer from anemia. Consuming substantial quantities of sesame can actually be quiet impactful in getting rid of the signs and symptoms of anemia and help correct the proper development of the red blood cells. This aids in not just curing the iron deficiency anemia but also combats the accessory symptoms that accompany the condition.
13. Benefits of Sesame Seeds for Protection from Radiation
Often times, DNA damage because of radiation therapy can be quite common. Sesame seeds actually have a compound in them, known as sesamol, which imposes protective properties to the damage (R) and reverses the same to ensure that there are no negative implications in the future.
It has been found to protect the intestines as well as the spleen from any form of radiation damage.
14. Benefits of Sesame Seeds for Oral Health
Sesame oil is one of the most commonly used oils for oil pulling which helps in removing any form of dental plaque or even get rid of the persistent bacterial growth inside the mouth cavity.
The benefits of eating sesame seeds can help in whitening of the teeth and make them look polished and healthier. Not just that, sesame oil pulling also helps with boosting the overall rate of saliva secretion which further impacts the overall health of the oral cavity.
Sesame Seeds Benefits for Skin
Much like how the sesame seeds actually do benefit one’s overall heart and well being, the sesame seeds benefits for skin are just as beneficial and pronounced. So, if you have been sitting here wondering about the benefits of eating sesame seeds, let me tell you that the possibilities are actually endless. Let’s take a look at some of them.
15. Benefits of Sesame Seeds for Anti-Aging
When it comes to anti-aging, the main influence behind the same is because of the stressful life that we lead along with the kind of diet that we indulge ourselves with. Sesame seeds have a combined antioxidant effect along with nourishing properties which actually do have beneficial impacts in getting rid of the issue from the root.
16. Benefits of Sesame Seeds as Natural Sunscreen
Yet another factor and common sesame seeds health benefits is the fact that it can help as a natural sunscreen. It is the sesame seed oil that has profound impacts in getting rid of the signs and symptoms one face because of extended exposure to the sun. It actually does protect the hair and skin both from the damaging effects of the sun rays.
17. Benefits of Sesame Seeds for Glowing Skin
The list of sesame seeds benefits for skin are actually quite abundant, its contribution to providing one with glowing skin is definitely one of them. The nutritious and healthy omega-3 fatty acids actually do help in nourishing the skin from within. Not just that, they also do aid in providing with better skin rejuvenation which contributes to making the skin look healthier and more glowing.
Sesame Seeds Benefits for Hair
Hair is one of those components in one’s body that not many people tend to take lightly. Having bad hair day can actually reflect on your mood and make you upset. If you are one of those people who like to ensure that their hair stays in place and in good quality, opting for sesame seeds is actually quite a favourable option.
18. Benefits of Sesame Seeds for Hair Growth
The vivid presence of omega-3, omega-6 as well as omega-9 fatty acids which are present in the sesame seeds have profound impacts on aiding hair growth. It is believed that all of these not just help nourish one’s hair follicles but strengthens the roots too which have an amazing influence in promoting effective hair growth.
Massage your scalp regularly with warm sesame oil and let it steep into the skin, the results are not just promising but very effective as well. The beneficial vitamin and nutrients in the sesame seed oil is actually quite beneficial in boosting hair quality and growth. The phytosterols (R) in sesame oil boost the overall health of the hair.
19. Benefits of Sesame Oil to Moisturise Scalp
Dry scalp can be one of the pivotal reasons behind a number of hair and scalp related issues. If you have been consistently suffering from something similar, it is time to make a switch and try the sesame seeds benefits instead.
The sesame seed oil is quite beneficial in not just helping moisturize but to also nourish the scalp which contributes to one’s overall health. All that being said, for better scalp health, it is quite necessary to opt for warm oil massages.
20. Benefits of Sesame Oil for Hair Greying
If you have been worried sick about the graying hair, it is time to sit down and assess the problem before it gets way out of hand. All that being said, greying is predominantly one of the most common signs of aging, so if you have been experiencing the same, it’s because you are showcasing signs of aging.
Sesame seeds actually impose beneficial anti-aging properties which are mainly because of the wide range of vitamins and minerals along with the amazing range of antioxidant properties that it has. They protect the skin and the cells from being attacked by the free radicals and thus keep them healthy and prevent the signs of grey hair.
How To Include Sesame Seeds In Your Diet?
Sesame seeds are often not liked by many and are more of an acquired taste, so, when you are here consuming the same on a daily basis to churn its benefits, it is quite necessary to ensure that you include them in your diet strategically.
For the best part, it is important that much like how you will consume lemon water, sesame seeds are not the compounds that you can easily just consume at a specific time during the day. It is beneficial if one starts including the same in their day to day diet to churn the maximum benefits.
Some of the easy ways one can actually include sesame seeds in their daily diet include:
- As a dip in the form of tahini
- As a topping over a noodle dish
- Baked along with crackers
- Rolled into balls along with melted jaggery
- Toasted and sprinkled over the salads for extra crunch
Nutritional Value of Sesame Seeds
When it comes to the nutritional benefits of sesame seeds, the list is overwhelming and it is beneficial that one knows the entire aspect of it.
In order to make our readers understand the nutritional benefits of sesame seeds, we have incorporated everything in a table for better understanding.
|4.||Total Fat||49.67 g|
|5.||Dietary Fiber||11.8 g|
|6.||Vitamin A||9 IU|
|8.||Vitamin E||0.25 mg|
|9.||Pantothenic Acid||0.050 mg|
Note: all of these are in reference to one bowl of the sesame seeds and will vary depending on how much or in which form you are eating the seeds.
Side Effects Of Too Much Sesame Seeds
Much like that of the benefits of sesame seeds, there are a wide range of side effects that not many people are often even aware of and blindly start consuming them thinking that they are going to do them good.
Some of the common side effects of sesame seeds include:
Often times, the excess consumption of sesame seeds often end up doing badly than good. Given the fact that sesame seeds are loaded with dietary fibers, it is quite important to ensure that one keep the consumption of it in check and not go overboard with the same.
Unknowingly, many people often times end up being allergic to sesame seeds. That being said, it is quite important to ensure to avoid its consumption if you are found allergic to them. Some of the common signs and symptoms of allergy from consumption of the sesame seeds include redness and rashes on the skin, itching as well as irritation.
The benefits of sesame seeds are actually quite fruitful not just for one’s health but also for their skin and hair too. It is quite important to ensure that you indulge in understanding how much and why and when before jumping head first into consuming it.