Top 9 Science-Backed Reasons To Add Sesame Seeds To Your Diet Plan

Do you know that sesame seeds are known in Hindi as “Til”? We all enjoy having til laddoos during “Makar Sankranti” every year, but have you ever realised what makes these tiny seeds so unique? Sesame seeds contain essential nutrients, vitamins, minerals, and antioxidants, offering many health benefits.   
 

The vitamin E content of these seeds protects the body against free radicals and helps maintain youthful-looking skin. They also work well for digestive, heart, and oral health. This blog will discuss the top 9 science-backed reasons to add sesame seeds to your diet plan. Read on to learn more! 

Key Highlights 

• The scientific name of sesame is Sesamum indicum. 
• Sesame has a highly aromatic odour and mellow flavour. 
• 100 grams of sesame seeds provide 573 calories. 
• The significant components of sesame are sesamol, sesaminol, guaiacol, vinyl guacol etc. 
• The fibre content improves digestion, and selenium supports thyroid function. 
• Sesame is an “all-purpose nutrient bank” and the “crown of eight grains.” 

Table Of Contents  

1. Top 9 Health Benefits Of Sesame Seeds 

2. Nutritional Profile of Sesame Seeds  

3. The Final Say 

4. FQAs 

5. References 

Top 9 Health Benefits Of Sesame Seeds 

Sesame seeds are packed with nutrients and compounds that can provide a range of health benefits, which include the following: 

1. Supports The Immune System 

Good immunity is essential to keep yourself safe from pathogens and infections. Sesame seeds contain zinc, vitamin E, selenium, and other immune-boosting minerals, which can help boost your immune health. One teaspoon (five grams) of sesame seeds quickly provides 0.36 g of zinc and 0.29 mcg of selenium.   

Not only this, lignins and phytosterols possess antioxidant properties that prevent inflammation as well as oxidative stress. If you have been diagnosed with mineral deficiency, you should start consuming sesame seeds regularly, as they contain all the essential minerals. It also charges up white cell production, thus strengthening your immune system. 

2.  Ideal For Improving Bone Health 

We have all been advised to drink milk or have milk products to get adequate calcium for the body, but what about vegans or people who have lactose intolerance? So, sesame seeds can be a great option as they contain all the significant minerals required for maintaining bone health. 1 tsp (5 grams) of sesame seeds can provide you 

• Calcium (49.5mg) 
• Magnesium (17.8) 
• Phosphorus (31.9) 

These tiny seeds also help improve bone density and regulate calcium absorption, thus preventing severe conditions like osteoporosis. So, if you want an easy calcium supplement, you can choose sesame seeds. 

3. Benefits Your Skin 

We all want happy and glowing skin and must have tried various products to prevent skin problems. But what if we tell you that eating 1 teaspoon of sesame seeds daily can retain your charm? Yes, indeed, the antioxidant properties and vitamin E present in the seeds work efficiently for the skin.   

They keep the skin moisturised, the sesame oil alleviates dryness and flakiness, and its anti-inflammatory properties reduce redness, swelling, and irritation. It also boosts collagen production and protects the skin from UV radiation. You can try sesame seeds online if you want supple and healthy skin. 

4. Smooth the Digestion Process 

It is rightly said that a “happy gut is the foundation of life”, but it's not true for all of us. Every third individual out of 5 deals with indigestion, gas, bloating or any other gastrointestinal issue. Sesame seeds can help you with this as they contain a high amount of fibre (14 grams in every 100 grams of seeds), which helps regulate bowel movements. It also prevents constipation, and the oil present in them lubricates the intestinal lining, thus promoting easy movements. If you eat them every morning, then you can alter your digestive problems. 

5. Promotes Weight Loss 

Sesame seeds for weight loss are not a new concept, as they have already been mentioned in Ayurveda. Dietary fibre makes you feel full and improves digestion. Adding sesame seeds to your regular meals can help curb cravings and prevent overeating, ultimately supporting your weight loss goals.  

Also, the glycemic index of sesame seeds is low (35), which means they release the sugar in the blood slowly and steadily. This helps prevent unusual spikes in blood sugar levels. This further helps in weight management and improving metabolism. 

6. Improves Heart Health   

Sesame seeds can be good for your heart, too. They contain plant sterols that help lower cholesterol and fibre, which can help remove cholesterol from your body. These are also rich in magnesium, which can help lower blood pressure and antioxidants that can lower inflammation and protect against heart disease. Plus, they have a low glycemic index (GI), which doesn't cause blood sugar levels to spike, making them a great choice for people with heart disease. 

7. Good For Diabetic People   

Sesame seeds are amazing! They might help improve the health of our hair, heart, and joints. Additionally, because they can lessen inflammation, enhance insulin sensitivity, and help control blood sugar levels, they are excellent for those with diabetes. 

Sesame seeds can benefit our oral health by fighting bacteria in the mouth and reducing dental plaque. However, it's always important to consult with a doctor or dentist before using sesame seeds or oil as a treatment. 

8. Help To Prevent Arthritis   

Sesame seeds' sesamol content can help prevent pro-inflammatory chemical synthesis and reduce the number of reactive oxygen species produced, suggesting that they can assist in lowering arthritis-related pain and inflammation. 
 

Some people even use sesame seed oil for joint massages to help alleviate discomfort. However, since there haven't been enough studies on the effects of sesame seeds and oil on bone conditions, it's important to consult your doctor before using it as a treatment. 

9. Best For Oral Health 

Did you know that sesame seeds can positively impact your dental health? Using sesame seed oil for oil pulling can help fight bacteria in your mouth, leading to healthier gums and teeth. It can even help reduce dental plaque! However, it's important to remember that you should always consult with a qualified dentist for proper advice and guidance. 

Nutritional Profile of Sesame Seeds  

You can get the following nutrients from just 100 grams of sesame seeds: 

The Final Say 

These tiny seeds are not just tasty, but they offer many benefits. They can help you achieve glowing skin and strong hair, support your weight loss journey, and provide essential nutrients during pregnancy.  

You can enjoy their amazing benefits by adding sesame seeds to your diet or using sesame seed oil in your beauty routine. So why not give them a try and see the difference for yourself? To learn more about health-related natural products, visit Toneop Care!