Everything You Need to Know About Sesame Seeds

Everything You Need to Know About Sesame Seeds

The sesame plant, Sesamum indicum, produces seeds that contain protein, fiber, and healthy fats. Sesame seeds also provide calcium, B vitamins, vitamin E, and antioxidants.

People can eat sesame seeds as they are, add them as an ingredient to meals, or use sesame seed oil in cooking.

Tahini, which people use to make hummus and other foods, is a paste made from sesame seeds.

In this article, we look at the potential health benefits and risks of sesame seeds and explain how people can include them in their diet.

 

1. Protein

Sesame seeds are a good source of protein. A tablespoon, or 9 grams (g), of sesame seeds contains 1.60 gTrusted Source of protein. A tablespoon, or 15 g, of tahini provides 2.55 gTrusted Source of protein.

Protein helps the bone, muscle, and tissue in the body stay healthy. It plays a key role in growth.

Learn about other good sources of protein here.

 

 2. Calcium

Sesame seeds are a good source of calcium. One tablespoon of sesame seeds provides 87.80 milligrams (mg)Trusted Source of calcium. A tablespoon of tahini contains 63.90 mgTrusted Source of this mineral.

The National Institutes of Health (NIH)Trusted Source recommend a daily intake of 1,000 mg of calcium for people aged 19 years and older. Females over the age of 51 years and males over the age of 71 years require 1,200 mg, while individuals aged 14–18 years require 1,300 mg daily.

Calcium is an essential mineral to support the health and function of:

  • muscles
  • hormones
  • blood vessels
  • nerves
  • cell signaling

Learn about other good sources of calcium here.

3. B Vitamins

Sesame seeds are a good source of B vitamins, with 100 g containingTrusted Source:

thiamin 0.791 mg
riboflavin 0.247 mg
niacin 4.515 mg
pantothenic acid 0.050 mg
vitamin B6 0.790 mg
folate 97 micrograms

The body cannot store most B vitamins, so people need to get B vitamins regularly from the diet.

B vitamins are essential because they turn the nutrients from food into energy that the body can use. B vitamins also support cell growth and red blood cell production.

Learn more about B vitamins here.

4. Vitamin E

Sesame seed oil contains vitamin E.

Vitamin E is an antioxidant that helps protectTrusted Source the body from free radical damage to cells. This damage can happen as the body transforms food into energy or comes into contact with cigarette smoke, pollution, or UV light.

Vitamin E also helps support the immune system and allows cells to communicate with each other.

In addition, it promotes vascular health by widening blood vessels and preventing blood clots from developing.

Learn about other sources of vitamin E here.

 

5. Lowering blood pressure

Sesame seeds contain calcium and magnesium, which may help reduce blood pressure and protect blood vessel health.

Having lower blood pressure can reduce the risk of some chronic diseases, such as cardiovascular disease.

Learn about 15 natural ways to lower blood pressure here.

 

6. Heart health

Sesame seeds contain monounsaturated fats and polyunsaturated fats, which may help promote heart health.

According to the American Heart Association (AHA)Trusted Source, moderate levels of monounsaturated and polyunsaturated fats may help reduce the risk of heart diseaseand stroke by lowering the levels of unhealthy cholesterol in the blood.

The AHATrusted Source also note that monounsaturated and polyunsaturated fats help people stay healthy if they eat them in moderation.

 

7. Antioxidants

A 2016 review found that sesame seeds and sesame seed oil had a positive effect on oxidative stress and the potential to increase antioxidants in the body.

Sesame seeds contain phenolics, such as lignans, which have high antioxidant properties. By reducing oxidative stress, phenolics may help prevent cardiovascular disease, cancer, and neurodegenerative diseases, such as Alzheimer’s disease.

 

Other benefits

The lignans in sesame seeds have other benefits alongside their antioxidant properties. A 2019 studyTrusted Source suggested that phytoestrogens, which include lignans, may help reduce the risk of osteoporosis, menopausal symptoms, and breast cancer.

A 2016 paper reports that other compounds in sesame seeds may provide health benefits. The authors highlight sesamol, which has antioxidant and anti-aging properties, and sesamolin, which has anti-inflammatory, antihypertensive, and anti-cancer effects. They also mention sesamin, which has all of these properties.

Black vs. white sesame seeds

Black sesame seeds have a slightly stronger taste than white sesame seeds, which have a lighter flavor.

Black and white sesame seeds may also have slightly different nutritional properties. A 2016 study found that black sesame seeds may have higher antioxidant activity than white sesame seeds.

Preparation

People can use sesame seeds in a variety of ways. For instance, they can sprinkle the seeds on top of salads, stir-fries, or soups.

Toasting sesame seeds makes them crunchier and can enhance their flavor. People can toast sesame seeds by spreading them on a baking tray and placing them in the oven for 5–10 minutes at 350°F. Stirring through the seeds occasionally will help ensure that they toast evenly.

People can also bake or buy bread, crackers, and cereal bars containing sesame seeds.

People can also use tahini as an ingredient in dips and sauces or stir it through dishes to add nutrition and flavor.

People may wish to try the following recipes, which include sesame seeds:

Storing sesame seeds

It is important to store sesame seeds and sesame oil in a dry, cool place, such as a kitchen cupboard, to keep the products from going rancid.

Alternatively, people can store sesame seeds in the fridge to keep them fresh and make them last longer.

Risks

According to a report from the American Academy of Allergy, Asthma & Immunology, sesame allergy is the ninth most common food allergy in the United States.

However, sesame is currently not on the Food and Drug Administration (FDA) listTrusted Source of major food allergens, which means that manufacturers do not have to list it as an allergen on product labels.

As a result, people may come into contact with sesame without realizing it. Nonfood products that may contain sesame include supplements, medications, and cosmetics.

 If people think that they may have a sesame allergy, they should visit a doctor or allergist for a skin prick test, which shows how antibodies react to potential allergens.

Learn about how allergy tests work here.

A sesame allergy can cause a severe allergic reaction, which can be life threatening. A person will need immediate medical attention if they have symptoms of a severe allergic reaction, which can include:

Learn more about anaphylaxis here.

Diverticulitis

People once thought that sesame seeds could cause symptoms in people with diverticulitis, which is a gastrointestinal infection.

However, according to the Academy of Nutrition and Dietetics, sesame seeds do not irritate the gut for most people with diverticulitis.

Anyone who thinks that sesame is triggering symptoms can try limiting or removing sesame products or speak with their doctor for advice.

Learn about diverticulitis here.

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