Benefits Of Sesame Seeds

Awesome Sesame: 9 Health Benefits Of Sesame Seed

Sesame seeds have been a kitchen staple for centuries across every Indian household. These seeds have been known to the human race for thousands of years, and are considered as a strong source of minerals and have received a special place in Ayurveda and other western medicinal goods. From the preservation of beauty and vitality to the provision of adequate dietary fibers, there are many benefits of sesame seeds. Sesame seeds or til are respected by several holistic and alternative remedies for their medicinal properties and their potential to combat many health problems.

Sesame seeds emerge in the pellets of Sesamum Indicum, a flowering plant identified mostly in the tropical regions of India and Africa. Sesame seed is rich in beneficial minerals such as zinc, copper, magnesium, and calcium. It also contains many vitamin B complexes and a large proportion of vitamins, fibers, and proteins.

The nutritional information of 100 g of sesame seeds is given below

  • Energy-563 kcal
  • Carbohydrates-25 g
  • Dietary fiber-16.8 g
  • Fat – 43.3 g
  • Protein-18.3 g
  • Calcium-1,450 mg
  • Iron – 9.3 mg
  • Phosphorous-570 mg
  • Copper – 2.29 mg
  • Zinc – 12.20 mg

In addition to their nutritious value, sesame seeds have many health benefits that will render you need to use these little organic wonders in your diet immediately. 

Health Benefits of Sesame Seeds

Here is the list of health benefits of Sesame seeds

1. Stimulates Healthy Hair and Skin 

Sesame Seeds
Sesame Seeds

Are you losing your hair by the lump, or do you find it like your skin’s shine is dwindling? Then turn to sesame seeds before you pick up any processed skin and hair products. The seeds and their oil have incredible organic properties that preserve the shine of the skin and the durability of the hair. Filled with vitamin B complexes such as thiamine, niacin, folic acid, pyridoxine and riboflavin, these seeds are among the best herbal substitutes for good skin and hair. In addition to daily seed intake, scalp and body massage routines can be used once a week to enhance skin and hair quality.

2. Known to Help Make your Bones Stronger 

Sesame seeds provide a significant amount of calcium essential to the human body. Also, the presence of zinc serves as a vital mineral in the reinforcement of the bone structure. As in several studies, eating sesame seeds daily can help avoid osteoporosis later in life.

3. Can help Control Sugar Levels 

Multiple researchers have stated that consuming sesame seeds or their oil helps to control blood sugar, particularly for people with diabetes. In the long term, it serves as an organic blood sugar regulator thanks to its low carbohydrate content, high protein content, and nutritious fat content. Besides, the existence of pinoresinol, a high-value, multi-healthy plant-derived lignan, plays a vital role in controlling and managing blood sugar levels.

The sesame seeds are high in magnesium but, did you know they help in preventing hypertension and blood pressure?. Polyunsaturated fats and compounds found in sesame oil are determined to hold blood pressure levels under balance.

4. Beneficial for Thyroid Health 

Our thyroid gland produces the largest concentration of selenium of any organ in the body and plays a vital role in the development of thyroid hormones. Sesame seeds produce almost 18 percent of the Selenium Reference Daily Intake (RDI) of both unhauled and hulled seeds, making them the right dietary alternative for thyroid control. The presence of iron, copper, zinc and vitamin B6 in these seeds facilitates the production of thyroid hormones and helps thyroid health.

5. Builds Body Immunity 

With all the talk of coronavirus happening around the world, immunity has become a hot subject. Sesame seeds help you shore up your immunity with their strong minerals and vitamins. For example, zinc ingestion helps to grow and activate T-lymphocytes that are part of the body’s immune system that detect and attack invasive microbes.

6. Improves Digestion 

Constipation is a common digestive condition faced by multiple individuals. If you’re still trying to retain a smooth digestive tract, switching to black sesame seeds. They help in treating constipation with high fiber content and unsaturated fatty acid content. Although the oil contained in these seeds will act as a lubricant for your intestines, it helps to keep your intestines working smoothly.

7. Helps Attain Mental Well Being

Sesame oil generates an amino acid, tyrosine, which affects the activity of serotonin. It’s a neurotransmitter that controls our attitude. Serotonin imbalances may lead to depression or stress, and sesame seed oil aids in the synthesis of serotonin, lowering the risk of anxiety and enhancing emotions of positivity.

8. Relieves Pain and Allergies

Til is high in vital minerals and gives the body a much-needed boost of copper, magnesium, and calcium. Although copper is ideal for patients with rheumatoid arthritis, it is perfect for people with respiratory problems.

9. An Organic Source of High Energy

Sesame Seeds
Sesame Seeds

Sesame seeds, along with various minerals and vitamins, are also a decent source of nutrition since they have a high-fat content primarily of omega-3 fats. They also produce high levels of fiber, copper, calcium, magnesium, and phosphorus that raise energy levels.

How to Include More Sesame Seeds in your Diet? 

Here are some of our favorite sesame dishes:

1. Sesame Milk 


  • 1 cup of sesame seed
  • Two cups of water


  • Soak 1 cup of sesame seed in 2 cups of water overnight.
  • Blend the water and the seeds in the morning until smooth.
  • Chill and drink (retaining the fiber)
  • Strain the mixture with a cloth of cheese, then serve

2. Lemon-Tahini Salad Dressing

Sesame Seeds
Sesame Seeds


  • 1⁄4 cup of lemon juice
  • 2 tablespoons of water
  • 2 tablespoons of tahini
  • 1 tsp honey
  • 1 tiny clove of garlic, minced
  • Salt and pepper as preferred


  • Whisk all of the ingredients together and serve with greens or drizzle over cooked or raw vegetables such as green beans and broccoli.

3. Sesame Seed Smoothie 


  • Two small bananas, Diced
  • 1 apple, cut into pieces
  • 0.25 cup of oats
  • 0.25 cup of almonds and cashew
  • 1 tsp honey
  • 1 bottle of chilled milk
  • 1 tbsp of sesame seed
  • Ice (as per preference)


  • Put the diced berries, the oats, the honey, the dried fruit, the half tbsp of the sesame seeds, and the milk in the grinder and combine well. You can put the ice in it, too, if you like.
  • Make sure the resulting mixture is thick.
  • Pour in a bowl and cover with the remaining sesame seeds for a crunchy and nutty flavor.
  • Enjoy a nutritious smoothie.

Now that you know the benefits of sesame seeds and how to include them more to your diet to attain those amazing health benefits, what is stopping you? 

Also Read: Wonderful Health Benefits of Sesame Seeds