5 Astonishing Health Benefits Of Sesame Seeds

Sesame seeds, popularly remembered as ‘Til ‘in Hindi, ‘Nuvvulu ‘in Telugu, ‘Ellu ‘(Tamil, Malayalam, Kannada), have been farmed and used y our ancestors from years back then and are perhaps the oldest oil-rich seeds. Sesame seeds are perceived as the ‘queen of oil seeds’ and is strongly recommended by Ayurveda and other traditional forms of medicine for spurring body heat, strength, skin and hair benefits, etc. In this article, Dr Kausthub Desikachar discusses the 5 astonishing health benefits of sesame seeds.

The sesame plant flourishes in hot tropical and subtropical sections globally, including Asia, Africa, and South America. These tiny seeds are a must-have food item in every household as they are loaded with nutrition that makes them a vital addition to your everyday diet. Sesame seeds include a blend of vitamins and minerals that present them as one of the healthiest foods in the world.

Nutritional Facts of Sesame Seeds

Given below is the nutritional facts of 100 g of sesame seeds.

Zinc – 12.20 mg

Copper – 2.29 mg

Phosphorous – 570 mg

Iron – 9.3 mg

Calcium – 1450 mg

Dietary Fiber – 16.8 g

Energy – 563 kcal

Fats – 43.3 g

Carbohydrates – 25 g

Protein – 18.3 g

5 Astonishing Health Benefits Of Sesame Seeds

1.Improves Immunity

Sesame seeds are a great source of various nutrients essential for your immune system. Sesame seeds include zinc, selenium, copper, iron, vitamin B6, and vitamin E that support T-lymphocytes’ development and the production of white blood cells that aids in recognizing and attacking infections. 

2.Supports Thyroid Health

The thyroid gland comprises the most necessary concentration of selenium and plays a vital role in producing the thyroid hormones adequately as per the body’s requirements. Sesame seeds are the best source of selenium, providing 18% of the RDI in both unskinned and skinned seeds. Additionally, sesame seeds are also a great source of tyrosine, an amino acid required to generate sufficient thyroid hormones, making them the best dietary supply to battle thyroid problems. 

3.Makes Our Bones Stronger Soothing Joint Pains

Sesame seeds are:

  • A great source of calcium.
  • Provides 22% of the RDI in the unskinned seeds, which boost bone health, making them stronger. 
  • A natural source of sesamin has anti-inflammatory and antioxidant effects that prevent the cartilage from damaging.

4.Reduces Cholesterol, Triglycerides And Blood Pressure

Sesame seeds comprise two varieties of plant compounds — lignans and phytosterols. Researches show that sesame seeds have the highest phytosterol content with 400 to 413 milligrams per 100 grams. These plant compounds and other substances in sesame seeds have cholesterol-lowering effects and prevent high blood pressure. 

5.Contains Anti-Ageing Properties, Boosts Skin And Hair Health

Sesame seeds are stuffed with antioxidants that invert signs of ageing. Not just that, the oil taken from the sesame seeds can do wonders to your skin by leaving your skin soft and supple. Also, the omega fatty acids in the oil repair hair damage, moisturize the scalp, rejuvenate hair follicles, and promote hair growth. 

Other Health Benefits Of Sesame Seeds:

  1. Rich in Antioxidants – helps fight oxidative stress.
  2. High in protein and healthy fats, low in Carbs – helps lower blood sugar levels.
  3. Good source of Vitamin B – necessary for perfect cell function and metabolism.
  4. Good source of fibre – supports digestive health, reduces heart diseases and obesity
  5. A nutritious source of plant protein – essential for good health.

Black vs White Sesame Seeds. Which Is Better To Consume?

Dr Kausthub Desikachar mentions below the vital yet straightforward differences between the white sesame seeds and the black sesame seeds. 

  • White sesame seeds are sold with their skin/ hull removed. 
  • Black sesame seeds have their skin/hull entirely and are not removed. 

  • White sesame seeds have a light nutty flavour and are sweeter when compared to black sesame seeds.
  • Black sesame seeds have a slightly stronger nutty taste.

Note: Dr Kausthub Desikachar says Black sesame seeds may have higher antioxidants than white sesame seeds.

Storing Sesame Seeds

  • To keep the commodity from going stale, it is necessary to store sesame seeds and sesame oil in a dry, cool place, away from direct sunlight or moisture.
  • Sesame seeds can be stored in the fridge to keep them fresh and make them last longer.

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Dr Kausthub Desikachar

Dr Kausthub Desikachar

Dr. Kausthub Desikachar is the successor and current lineage holder of the classical Viniyoga tradition of T Krishnamacharya & TKV Desikachar. He is an acclaimed yoga teacher, yoga therapist, healer and spiritual adviser. He is also an avid photographer, inspirational writer and poet.

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