10 Health Benefits Of Sesame Seeds (Remember For Your Next Meal Plan!)

Photo credit: bigstockphoto.com

Photo credit: bigstockphoto.com

They are tiny seeds that you can find on hamburger buns, bagels, or sushi. They have been nicknamed the “queen of oil seeds.” They are brimming with vitamins and minerals. They are sesame seeds, and surprisingly, they have many health benefits you may not even be aware of.

While sesame seeds contain half their weight in fat they also come in at 5 grams of protein and 4 grams of fiber. Even though they are brimming with vitamins they are also packed with calcium, copper, magnesium, and manganese. In addition to their nutritional makeup, sesame seeds consist of two special additions: sesamolin and sesamin. As part of a special category of fibers that are called lignans, these two substances have the power to lower cholesterol in humans and keep the liver from contracting oxidative damage.

Sesame seeds can be found in a variety of colors from white to black and today come from areas in Asia and the Middle East. Researchers have been conducting studies over the past decade to prove the health benefits that these nutty tasting seeds have to offer.


1. High blood pressure

Consuming sesame seeds regularly will help to lower your blood pressure levels because of the high amounts of magnesium that are in sesame seeds. One serving of sesame seeds contains close to 25% of your recommended daily requirements for magnesium.


2. Healthy skin

It is the high level of zinc that is in sesame seeds that are responsible for giving you a glowing complexion. Zinc is what helps in the production of collagen which is what creates a smooth complexion. It also gives the skin improved elasticity which helps to prevent wrinkles.

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Photo credit: bigstock.com

3. Diabetes

Sesame seeds contain a good amount of magnesium which is attributed with cutting down the chances of those who consume the seeds from getting diabetes. It is also credited with helping those who already have diabetes with being able to manage it better. Sesame seed oil also plays a part in helping certain diabetic medications treat the disease more effectively by managing the glucose levels and helping to regulate their insulin distribution.


4. Cancer

Sesame seeds utilize the anti-cancer substance, phytate, in dealing with several types of cancer. In addition, the high level of magnesium contained in sesame seeds also plays a part in reducing the chances of contracting certain kinds of cancer. The American Journal of Clinical Nutrition published the findings of a study that showed how the chance of getting colorectal cancer dropped by 12% and the number of colorectal tumors was cut by 13% with each 100 mg of magnesium that was consumed through sesame seeds.


5. DNA Damage

There is a compound in sesame seeds that is called sesamol that has been credited with keeping DNA safe from some of the harmful side effects that come as a result of radiation which is used to treat certain types of cancer. With the DNA remaining intact it provides the patient who must undergo chemotherapy with the strength to face their condition and lessens the chances of getting other types of cancer because of the mutation of cells.

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Photo credit: bigstock.com

6. Kidney damage

There are many areas where sesame seeds can have a positive effect on patients who suffer from kidney disease. Sesame seeds are able to help lower blood sugar levels. It is high blood sugar that is one of the main causes of kidney problems. Black sesame seeds also act as an anti-inflammatory and help kidney patients deal with any inflammations or infections they may get.  Most importantly, black sesame seeds work to tonify your kidneys. An improved kidney function for patients is the end result.


7. Lowers cholesterol

One of the compounds that have been proven to effectively lower cholesterol levels is called phytosterol. This substance is recognized in plants that have a similar makeup as cholesterol. When a person with high cholesterol consumes sesame seeds, the high level of phytosterol is what lowers those levels. According to the Journal of Agricultural and Food Chemistry, sesame seeds have one of the highest levels of phytosterol at 400 – 413 mg for every 100 grams or 3.5 ounces.

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Photo credit: bigstock.com

Photo credit: bigstock.com

8. Multiple Sclerosis

What you eat affects whether or not you will get a disease, as well as how an existing disease progresses. Those who suffer from multiple sclerosis should avoid egg whites. Replacing them with sesame seeds will help provide the patient with the choline they miss from avoiding eggs. It is choline that joins inositol and it is imperative for the repair of the myelin sheath which helps to protect nerve cells and allows the nervous system to operate at an optimum level.


9. Bone health

Zinc is an important mineral for men as they get older. Most people think that issues with bone density only affect menopausal women but men are at risk also. A study showed that 30% of the hip fractures that occur happen to men over the age of 50. In fact, 1 in every 8 men will end up with some kind of bone fracture. A clinical trial of 396 men that were from 45 to 92 years of age suffered from osteoporosis of the spine and hip as a result of an insufficient level of zinc. These findings were documented in the American Journal of Clinical Nutrition.


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10. Rheumatoid arthritis

Because sesame seeds are rich in copper they have been found to cut down on the swelling and pain that comes with rheumatoid arthritis. Copper joins forces with lysyl oxidase which is an important factor that combines elastin with collagen. This combination gives bones, joints, and blood vessels the strength, elasticity, and structure they need.