Why are sesame seeds so healthy?

When it comes to healthy foods, we often hear of trendy ingredients like quinoa, kale or acai berries, but there is an unassuming seed that has been around for thousands of years and yet gets overlooked – sesame seeds. These tiny, versatile seeds pack a nutritional punch that makes them a worthy addition to every meal. In this article, we’ll explore why sesame seeds are so healthy and why you should consider adding them to your diet.

The Nutrient Profile of Sesame Seeds

Sesame seeds are a rich source of nutrients, with just one quarter of a cup of sesame seeds containing:

• 206 calories
• 7.5 grams of protein
• 18.4 grams of fat, including heart-healthy unsaturated fat
• 6.4 grams of fiber
• 0.7 milligrams of copper (90% of the recommended daily value)
• 130 milligrams of calcium (13% of the recommended daily value)
• 3.9 milligrams of iron (22% of the recommended daily value)

Sesame seeds also contain small amounts of other essential vitamins and minerals like magnesium, phosphorus, zinc, vitamin B1, and selenium.

Health Benefits of Sesame Seeds

1. Rich in Antioxidants

Sesame seeds contain a significant amount of antioxidants, including lignans and vitamin E. Antioxidants protect our cells from damage caused by free radicals, which are harmful molecules that can cause inflammation and contribute to chronic diseases like cancer, heart disease, and diabetes.

2. Promotes Heart Health

Sesame seeds’ high concentration of healthy fats, like omega-3 and omega-6 fatty acids, contribute to healthy cholesterol levels and help lower the risk of heart disease. Additionally, the lignans in sesame seeds have also been linked to improved cholesterol levels.

3. May Help Manage Diabetes

Sesame seeds contain a powerful compound called sesamin, which has been shown to help reduce blood sugar levels, improve insulin sensitivity, and reduce inflammation in people with diabetes.

4. May Improve Bone Health

Sesame seeds are rich in calcium, which is essential for bone health. One study found that consuming sesame seeds helped improve bone density in postmenopausal women.

5. Anti-inflammatory Properties

Sesame seeds contain compounds called sesamol and sesaminol, which have anti-inflammatory properties and can help reduce inflammation in the body. Chronic inflammation is linked to many chronic diseases like cancer, heart disease, and arthritis.

6. May Improve Digestive Health

Sesame seeds are high in fiber, which is essential for healthy digestion. Fiber helps to keep us feeling full, regulates bowel movements, and feeds beneficial gut bacteria, which are necessary for optimal digestive health.

7. May Boost Immunity

Sesame seeds contain zinc, which plays an important role in supporting a strong immune system. Zinc helps to fight off infections and support the growth and development of immune cells.

Ways to Incorporate Sesame Seeds into Your Diet

Now that we know the health benefits of sesame seeds, we may be wondering how to incorporate them into our diets. Here are some simple ways to enjoy sesame seeds:

• Sprinkle sesame seeds on top of salads or roasted vegetables for added crunch and flavor.
• Blend sesame seeds into smoothies for a boost of nutrients and added creaminess.
• Use sesame seed oil as a dressing for salads or to add flavor when sautéing vegetables or proteins.
• Add sesame seeds to baked goods, like muffins or bread, for added texture and flavor.
• Use sesame tahini as a dip for vegetables or spread on sandwiches for added protein and flavor.

Conclusion

Sesame seeds may be small, but they pack a powerful nutritional punch that makes them one of the healthiest foods we can consume. From promoting heart health to improving bone density, the benefits of sesame seeds make them a worthy addition to every meal. So why not sprinkle some sesame seeds on your next dish and enjoy the many health benefits they have to offer?