Sesame Seeds

Sesame Seeds: A Tiny Seed, a Mighty Nutritional Punch

Sesame seeds are small, oval-shaped seeds that come from the Sesamum Indicum plant. These unassuming seeds have been used for centuries in various cuisines around the world, and for good reason: they are packed with nutrients and offer a range of health benefits. But beyond their culinary versatility, sesame seeds are packed with high nutritional value, making them a valuable addition to any diet.

What are Sesame Seeds Called in Different Languages?

• English: Sesame Seeds
• Urdu:  تِل
• Arabic: سمسم (Simsim)

A Nutritional Treasure Trove

Despite their small size, sesame seeds boast an impressive nutritional profile. They are:

• Rich in Healthy Fats: These are good source of monounsaturated and polyunsaturated fats, including omega-6 fatty acids, which are beneficial for heart health. Sesame oil is high in oleic acid.
• High in Protein: They provide a decent amount of plant-based protein, essential for building and repairing tissues.
• A Fiber Powerhouse: These are a good source of dietary fiber, promoting healthy digestion and regulate blood sugar level.
• Packed with Minerals: They are abundant in essential minerals like calcium, magnesium, iron, phosphorus, zinc, copper, and manganese.
• Vitamins: Contain B vitamins, vitamin E, and folate.
• Source of Antioxidants: Contain unique antioxidants called Sesamol and Sesamin, which help protect cells from damage caused by free radicals.

Nutritional Facts

Nutritional Facts	Serving Size 100 g
Calories Per Serving	573
		% DV
Total Fat	49.67 g	64%
Saturated Fat	6.957 g	35%
Trans Fat	–	–
Polyunsaturated Fat	21.773 g
Monounsaturated Fat	18.759 g
Cholesterol	0 mg	0%
Sodium	11 mg	0%
Total Carbohydrates	23.45 g	9%
Dietary Fiber	11.8 g	42%
Sugars	0.3 g
Protein	17.73 g
Vitamin D	–
Calcium	975 mg	75%
Iron	14.55 mg	81%
Potassium	468 mg	10%
Vitamin A	0 mg	0%
Vitamin C	0 mg	0%

Health Benefits

The abundant nutrients in these seeds translate into a wide array of health benefits:

• Heart Health:
• The abundance of unsaturated fats may help to regulate cholesterol levels.
• Antioxidants like Sesamin and Sesamol combat oxidative stress, contributing to cardiovascular wellness.
• Bone Strength:  High levels of calcium and zinc are crucial for maintaining bone density and preventing osteoporosis.
• Digestive Wellness: The rich fiber content promotes regular bowel movements, aiding in digestive health.
• Anti-Inflammatory Properties: Compounds within these seeds exhibit anti-inflammatory effects, potentially mitigating the risk of chronic diseases.
• Blood Pressure Management: Magnesium plays a role in regulating blood pressure, supporting healthy circulation.
• Antioxidant Power: Rich in antioxidants, which protect cells from damage caused by free radicals.
• Boost Immunity: These seeds are a good source of several nutrients that are important for immune system function, including zinc, selenium, copper, iron, vitamin B6, and vitamin E.
• Rich Protein Source: These seeds are a good source of protein, which is a necessary building block for your body.
• Prostate Health: They may help to improve prostate health.
• Male Fertility: Zinc in these seeds plays a crucial role in male fertility and sperm production.
• Helps in Hormonal Balance: Phytoestrogens are compounds found in sesame seeds that may benefit women who are undergoing menopause.

How to Use Sesame Seeds

• Snacking: Enjoy roasted or salted sesame seeds as a healthy and satisfying snack.
• Cooking: Add them to salads, soups, yogurt, or oatmeal.
• Baking: Use them as a topping for bread, muffins, or cookies.
• Tahini: Sesame seeds are ground into tahini, a paste used in hummus, dressings, and dips.
• Garnish: Sprinkle sesame seeds on various dishes for added flavor and texture.

Important Considerations:

• Sesame seeds are relatively high in calories, so moderation is key.
• Individuals with sesame allergies should avoid them.
• Use unsalted or lightly salted options to reduce sodium intake.

Disclaimer

The information provided on this website is for general knowledge and informational purposes only. Individual results may vary. We do not guarantee the efficacy of any product sold on this site. For optimal health benefits, incorporate our products into a balanced lifestyle that includes a healthy diet and regular exercise.

Our products are intended for dietary use only and are not intended to diagnose, treat, prevent or cure any disease. They should not be considered as a substitute for medical advice, diagnosis or treatment. Consult with your physician before use, especially if you are pregnant, breastfeeding, taking medications, or have any existing health conditions.

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FAQs

Q. What do sesame seeds taste like?

They have a mild, nutty flavor, which intensifies when toasted.

Q. Are sesame seeds gluten-free?

Yes, sesame seeds are naturally gluten-free.

Q. Are sesame seeds high in calories?

Yes, they are calorie-dense, so portion control is important.

Q. How much sesame seeds should I eat daily?

A small handful (about 1-2 tablespoons) is a good serving size.

Ref

https://www.healthline.com/nutrition/sesame-seeds

https://pmc.ncbi.nlm.nih.gov/articles/PMC9573514/

https://www.medicalnewstoday.com/articles/sesame-seeds-benefits-risks-meal-ideas-and-more

https://dictionary.cambridge.org/dictionary/english/sesame-seed