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Health Benefits of Sesame Seeds

Exploring the Diverse Health Benefits of Sesame Seeds

Have you ever wondered about the incredible power of Sesame Seeds?

Sesame seeds have been admired for centuries as a versatile and nutrient-rich ingredient, adding both flavour and health benefits to various culinary creations. Derived from the flowering Sesamum plant, these tiny seeds pack a powerful punch in terms of nutritional value. In this blog, we will explore the remarkable health benefits of sesame seeds, shedding light on their rich nutrient profile, their impact on overall well-being, and the various ways you can incorporate them into your diet. From their abundance of essential minerals to their impressive array of health-promoting properties, sesame seeds truly deserve their place among the super foods of nature.

Nutritional Profile of Sesame Seeds (For 100 gram of serving)







11.8 grams


17.7 grams

Monounsaturated Fat

18.8 grams

Polyunsaturated Fat

21.8 grams


23.4 grams


975 milligrams


14.6 milligrams


351 milligrams


629 milligrams


468 milligrams


7.8 milligrams


Health Benefits of Sesame Seeds

1. Supports Bone Health

  • Nutrient Profile: Sesame seeds are beneficial for bone health due to their rich nutrient profile, including calcium, magnesium, phosphorus, and zinc.

  • Calcium Absorption: Calcium absorption is crucial for maintaining bone density. Sesame seeds contain a compound called phytate, which can inhibit calcium absorption.

  • Antioxidant Properties: Sesame seeds are abundant in antioxidants, including lignans and vitamin E. These antioxidants help neutralize harmful free radicals in the body, which can contribute to bone loss and deterioration.

  • Anti-Inflammatory Effects: Sesame seeds contain compounds like sesamin and sesamol, which have anti-inflammatory properties. By reducing inflammation, sesame seeds may help prevent or alleviate conditions that affect bone health, such as osteoporosis.

  • Phytoestrogens: Sesame seeds contain natural plant compounds called phytoestrogens, specifically lignans. Phytoestrogens have a weak estrogen-like effect, which may help regulate bone metabolism and reduce the risk of bone loss in postmenopausal women.

2. Good for Hair and Skin

  • Nutrient Content: Sesame seeds are rich in vitamins, minerals, and antioxidants that promote hair and skin health.

  • Moisturizing Properties: Sesame oil derived from sesame seeds can moisturize the skin and hair, preventing dryness and promoting hydration.

  • Hair Strength and Growth: Sesame seeds contain nutrients like zinc and vitamin E, which support healthy hair growth and improve blood circulation to the scalp.

  • Skin Health: The antioxidants in sesame seeds help reduce oxidative stress and inflammation, promoting healthier and more youthful-looking skin.

3. Supports Heart Health

  • Healthy Fats: Sesame seeds contain beneficial unsaturated fats, including omega-6 fatty acids, which may help reduce the risk of heart disease.

  • Phytosterols: Sesame seeds are rich in phytosterols, which can lower LDL cholesterol levels, supporting heart health.

  • Antioxidant Properties: Sesame seeds contain antioxidants that help reduce oxidative stress and protect the cardiovascular system.

  • Magnesium: Sesame seeds provide magnesium, which contributes to heart function and blood vessel health.

  • Fiber: Sesame seeds contain dietary fiber that can help maintain healthy cholesterol levels.

4. May Aid in Digestion

  • Fiber Content: Sesame seeds are a good source of dietary fiber, which promotes regular bowel movements and supports digestive health.

  • Prebiotic Effects: Sesame seeds contain lignans that have prebiotic properties, nourishing beneficial gut bacteria and promoting a healthy gut micro biome.

  • Digestive Enzyme Stimulation: Sesame seeds contain enzymes that help break down proteins and fats, aiding in digestion and nutrient absorption.

  • Soothing Properties: Sesame seeds, particularly sesame oil, have traditionally been used to soothe the digestive system and alleviate discomfort.

  • Anti-Inflammatory Effects: Sesame seeds contain compounds with anti-inflammatory properties that may help reduce inflammation in the digestive tract.

5. Regulate Blood Sugar Levels

  • Fiber Content: Sesame seeds contain dietary fiber, which slows down the absorption of carbohydrates and helps prevent rapid spikes in blood sugar levels.

  • Magnesium Content: Sesame seeds are rich in magnesium, which supports carbohydrate metabolism and insulin sensitivity, potentially contributing to better blood sugar control.

  • Antioxidant Properties: Sesame seeds contain antioxidants that may help reduce inflammation and oxidative stress, which can impact insulin sensitivity and blood sugar regulation.

  • Healthy Fats: Sesame seeds provide healthy fats that support insulin sensitivity and help maintain stable blood sugar levels.

6. May Help Boost Immunity

  • Nutrient Content: Sesame seeds provide essential vitamins and minerals that support a healthy immune system.

  • Antioxidant Properties: Sesame seeds contain antioxidants that help reduce oxidative stress and support immune health.

  • Anti-Inflammatory Effects: Sesame seeds have compounds with anti-inflammatory properties, which can support immune function.

  • Protein Content: Sesame seeds are a source of plant-based protein, important for the production of immune cells and antibodies.

  • Prebiotic Effects: Sesame seeds contain prebiotic compounds that promote a healthy gut micro biome, which is closely linked to immune health.

Few ideas to Incorporate Sesame Seeds into your Diet

  • Sprinkle sesame seeds over salads, stir-fries, or roasted vegetables to add a nutty flavor and texture.

  • Use sesame seeds as a topping on naan, tandoori roti, kulcha, paratha to add a flavour and crunchy element.

  • Incorporate sesame seeds into homemade granola or energy bars for added crunch and flavour.

  • Toast sesame seeds in a dry skillet over medium heat until golden brown, then use them as a garnish for soups, stews, or rice dishes.

  • Grind sesame seeds into a paste, known as tahini, and use it as a base for sauces, dressings, or dips like hummus.

  • Mix sesame seeds into mukhwas for a delightful twist and better digestion.

  • Coat paneer or tofu with sesame seeds before pan-frying or baking for a crispy and flavorful crust.

  • Make sesame seed bars or candies by combining sesame seeds with honey, date sugar, or other natural sweeteners.

  • Mix sesame seeds and jaggery powder and put that in the wheat dough and make a til ki roti, make this to get warmth in winter.


Sesame seeds, with their exceptional nutrient profile and health-promoting properties, are a valuable addition to any diet. From supporting heart health and bone strength to boosting immunity and aiding digestion, the benefits of sesame seeds are extensive. By incorporating sesame seeds into your meals and snacks, you can unlock their incredible potential and enjoy their unique flavour. So, why not sprinkle some sesame seeds on your next dish and experience the countless advantages they have to offer? Always choose the best quality organic sesame seeds, by choosing organic sesame seeds, you not only enhance your own well-being but also contribute to a healthier planet. At Organic Gyaan we provide certified organic products at best prices.

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