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Health & Wellness
4 Key Benefits Of White Sesame Seeds And Tips To Choose The Best Variety!
Don't judge a book by its cover; this seems true regarding white sesame seeds. Despite their small size, sesame seeds have many benefits. Sesame seeds are small edible seeds obtained from the Sesamum indicum plant. Packed with protein, nutrients, and healthy fats, these tiny sesame seeds may help with weight loss, heart health, and more.
White sesame seeds offer more than just health benefits. Those are delicious, too. Rich in minerals like magnesium, iron and calcium, they function as mini powerhouses that promote your general health. White sesame seeds add a distinct flavour and nutritious boost to your meals, whether to make delectably nutty sauces or sprinkle them on salads for a crunchy twist.
In this blog, you will discover 4 key benefits of white sesame seeds and some tips and distinctions to help you choose the best variety! Keep reading to learn more!
Table Of Contents
1. What Is White Sesame Seed Used For? 4 Key Benefits You Must Know
2. Can We Eat White Sesame Seeds Daily?
3. Which Is Better, Black Or White Sesame Seeds?
4. Which Is Better According To Ayurveda: Black Or White Sesame Seeds?
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References
What Is White Sesame Seed Used For? 4 Key Benefits You Must Know
The following are the benefits of white sesame seeds that can be used for:
1. For Mental Well-Being
White sesame seeds are a good source of compounds called lignans. Studies suggest lignans may have neuroprotective qualities and may improve memory and cognitive function. Sesame seeds also contain mood-regulating B vitamins, like thiamine and vitamin B6, which can benefit mental well-being.
2. For Liver Disease
Sesame seeds contain an antioxidant called sesamin, which some studies indicate can help safeguard liver cells from harm caused by free radicals. They are also rich in methionine, an amino acid that supports detoxification processes and liver functioning.
3. For Alzheimer's Disease
The presence of sesamin in white sesame seeds might offer some neuroprotective benefits. Early research suggests sesamin may help reduce inflammation and oxidative stress in the brain, potentially slowing the progression of Alzheimer's disease.
4. For Anaemia
White sesame seeds are a good plant-based iron source, essential for red blood cell production. They contain copper, which helps the body absorb iron. These factors might contribute to preventing or managing iron deficiency anaemia, especially when consumed as part of a balanced diet rich in iron-absorbing nutrients like vitamin C.
Can We Eat White Sesame Seeds Daily?
Yes, sesame seeds can be eaten daily because they are a source of nutrients. Sesame seeds are rich in protein, vitamin B1, dietary fibre, phosphorus, iron, magnesium, calcium, manganese, and zinc. Being high in protein, it's a great complement to vegetarian or vegan diets. It's also rich in copper and provides 163% of your daily copper intake.
Also Read: Magnesium For Constipation: Benefits, Efficacy And Side Effects!
Which Is Better, Black Or White Sesame Seeds?
Both black and white sesame seeds are rich in nutrients. However, they have different nutritional profiles. Black sesame seeds contain more calcium and iron than white ones. This is because black sesame seeds retain their shells, while white sesame seeds don't retain their shells. Therefore, one tablespoon of black sesame seeds contains approximately 102 mg of calcium and 1.8 mg of iron, and one tablespoon of white sesame seeds contains 74 mg of calcium and 1.2 mg of iron.
In contrast, white sesame seeds have a marginally higher copper and selenium content than black sesame seeds. This is due to anti-nutrients in the peel, including oxalates and phytates, which may hamper your body's ability to absorb certain minerals.
Which Is Better According To Ayurveda: Black Or White Sesame Seeds?
In Ayurveda, the "better" choice between black and white sesame seeds depends on your needs and doshic constitution. Both offer unique benefits. You can incorporate them into your diet in moderation for a well-rounded approach. Here are the differences and uses of black and white sesame seeds according to Ayurveda:
Aspect | White Sesame Seeds | Black Sesame Seeds |
| Properties | Light, slightly sweet, cooling effect | Heavy, slightly bitter, warming effect |
| Nutrient Content | Rich in calcium, phosphorus, and magnesium | Higher in iron, antioxidants, and certain B vitamins |
| Ayurvedic Dosha Balance | Balances Vata and Pitta doshas | Primarily balances Vata and Kapha doshas |
| Digestive Benefits | Promotes regular bowel movements and helps with mild constipation | Enhances digestive fire (Agni) and is more potent in relieving constipation |
| Skin and Hair Health | Used in oils for skin hydration and hair nourishment | More effective for preventing hair loss and greying and for deep skin rejuvenation |
| Medicinal Uses | Helps in managing osteoporosis, promotes lactation in nursing mothers | Used in treating anaemia, enhancing energy levels, and improving bone health |
| Culinary Uses | Commonly used in baking, salads, and as a garnish | Used in traditional medicines, certain sweets, and more robust flavoured dishes |
| Preparation in Ayurveda | Often ground into a paste or used as a light oil | Frequently used in medicinal pastes, tonics, and warm oil massages |
Also Read: Achieve Luscious Locks: 8 Best Food Supplements For Hair Growth You Need To Try Today!
Dietitian’s Recommendation
Sesame seeds offer amazing health benefits, making them a versatile addition to your diet. To get the most benefit from them, it is recommended that you include them in your daily diet. Black sesame seeds, in particular, are known for their antioxidant properties. You can opt for ToneOp Care’s sesame seeds, a great immunity booster that helps manage thyroid.
Dt. Lavina Chauhan
The Final Say
In conclusion, incorporating white sesame seeds into your diet is a simple way to unlock health benefits. From boosting bone health to nourishing your skin and hair, these tiny powerhouses pack a punch! Remember, opt for fresh, unhulled varieties for maximum nutritional value when choosing sesame seeds.