Sesame seeds are tiny but packed with nutrients. 100 grams of sesame seeds or kernels contains approximately 588 calories. These small seeds have been used for thousands of years in various cuisines around the world.
In addition to their unique, nutty flavor, sesame seeds are a great source of protein, healthy fats, fiber, and numerous vitamins and minerals.
In this article, we'll explore how sesame seeds can benefit your overall health and how you can incorporate them into your diet.
Sesame seeds can help in weight management
Sesame seeds can assist in weight management due to their high levels of fiber and protein. These nutrients go a long way in keeping you feeling fuller for longer, reducing hunger and aiding in weight loss. Furthermore, sesame seeds contain lignans, compounds that may help boost metabolism and reduce fat absorption from the diet. A handful of sesame seeds sprinkled over your salad, yogurt, or stir-fry can help you feel satisfied while also keeping your calorie intake in check.
Sesame seeds are a good source of protein
Despite their small size, sesame seeds are an excellent source of plant-based protein. Every 100 grams of sesame seeds contains around 18 grams of protein. Protein is essential for building and repairing tissues in the body, including muscle tissue. Eating sesame seeds regularly can support muscle growth and maintenance. This makes sesame seeds a great addition to vegetarian or vegan diets that may be lacking in protein.
Sesame seeds have anti-inflammatory properties
Sesame seeds contain anti-inflammatory compounds, such as sesamin and sesamol, which may help reduce inflammation in the body. Chronic inflammation is linked to various chronic conditions, such as heart disease, diabetes, and cancer. Consuming sesame seeds regularly may help prevent or reduce the risk of these inflammatory diseases. Adding sesame seeds to your meal plans can help keep your body healthy and disease-free.
Sesame seeds are rich in essential vitamins and minerals
100 grams of sesame seeds also provides essential vitamins and minerals that your body needs to function properly. They are a good source of thiamine, vitamin E, calcium, magnesium, phosphorus, copper, and manganese. These nutrients are essential for maintaining healthy bones, teeth, and skin, supporting the nervous system, and reducing the risk of chronic diseases.
Sesame seeds can lower cholesterol levels
Sesame seeds contain phytosterols, plant compounds that have been shown to help lower cholesterol levels. Phytosterols block the absorption of cholesterol in the intestines, reducing the levels of low-density lipoprotein (LDL) or 'bad' cholesterol in the blood, and decreasing the risk of heart disease. Incorporating sesame seeds into your diet can be a simple but effective way to improve your heart health.
Sesame seeds can boost immunity
Sesame seeds are high in nutrients that are essential for maintaining a healthy immune system, including vitamin E, zinc, and selenium. These nutrients can help protect against infections, reduce inflammation, and support the formation of antibodies. Eating sesame seeds can be a delicious way to keep your body healthy and ward off diseases.
Sesame seeds are a good source of healthy fats, such as omega-3 and omega-6 fatty acids. These fatty acids are essential for maintaining healthy skin and hair. Additionally, sesame seeds contain vitamin E which has antioxidant properties that can protect against sun damage and premature aging of the skin. Consuming sesame seeds regularly can help keep your skin and hair looking healthy and radiant.
Sesame seeds can improve bone health
Sesame seeds contain high levels of calcium, magnesium, and phosphorus, all of which are essential for maintaining healthy bones. Calcium is necessary for bone growth and maintenance, while magnesium and phosphorus support bone density and structure. Regularly consuming sesame seeds can support bone health and reduce the risk of osteoporosis.
Sesame seeds can help regulate blood sugar levels
Sesame seeds are a good source of fiber, which can help slow down the absorption of carbohydrates and prevent blood sugar spikes. Additionally, sesame seeds contain magnesium, a mineral that is important for regulating insulin levels and improving insulin sensitivity. Incorporating sesame seeds into your diet can be especially beneficial for people with diabetes or anyone looking to manage their blood sugar levels.
Sesame seeds are versatile and easy to consume
Sesame seeds can easily be added to almost any dish to enhance the flavor and nutrition. They can be toasted, ground, or used as a garnish. You can sprinkle sesame seeds over salads, soups, stir-fries, or roasted vegetables. You can also use sesame seed oil for cooking or in salad dressings. Incorporating sesame seeds into your meals is an excellent way to add a nutritious and delicious twist to your favorite dishes.
Sesame seeds are not only delicious but also packed with nutrients that can benefit various aspects of your health. Incorporating them into your diet can be a simple but effective way to support overall health and wellness.
5 FAQ about Sesame Seeds
1. Are sesame seeds healthy?
Yes, sesame seeds are a good source of healthy fats, protein, fiber, and important vitamins and minerals, including iron and calcium. They also have antioxidant and anti-inflammatory properties.
2. How many calories are in sesame seeds?
One hundred grams of sesame seeds contains about 588 calories, so it is important to consume them in moderation to maintain a healthy diet.
3. How can I incorporate sesame seeds into my diet?
Sesame seeds can be added to a variety of dishes, including salads, stir-fries, and baked goods. They can also be used to make tahini, a popular ingredient in Middle Eastern cuisine.
4. Are sesame seeds allergenic?
Yes, sesame seeds can cause allergic reactions in some people. It is important to check food labels carefully and avoid sesame seeds if you have a sesame allergy.
5. Can sesame seeds help lower cholesterol?
Studies have shown that consuming sesame seeds may help lower cholesterol levels, particularly LDL (or "bad") cholesterol. However, more research is needed to fully understand the benefits of sesame seeds for heart health.