You may know sesame seeds as the little topping that’s been there forever, sprinkled on top of burger buns, mixed with tahini or sprinkled on sushi and other dishes. But in Indian kitchens to (Sesame seeds) have always been more than just a garnish. These tiny seeds can be eaten whole, crushed or ground into a paste and are full of healthy fats and proteins. FiberIn addition to calcium, magnesium And phosphorus. It is not surprising that our grandmothers used to add to to winter long before anyone started calling it a superfood.
Sesame seeds are often easy to overlook. We may eat it in sauce or Ladoos Or simply sprinkle it on a plate without thinking much about what it can do for our health. But, how much should you really eat? Help with inflammation and Heart health What other benefits do they offer? Here’s everything you need to know about the benefits of sesame seeds, according to experts.
What are the nutritional benefits of sesame seeds?
Sesame seeds are a good source of vegetable protein and unsaturated fats. They also provide calcium, magnesium and phosphorus, along with vitamin E and zinc. They contain sesamin, a type of lignan (an antioxidant phytoestrogen derived from plants), which increases their nutritional value. Here’s how sesame seeds can support different parts of your health:
It may help with inflammation
“Sesame seeds can moderately reduce inflammation but if the main factors such as deficiency Omega 3 “Or if excess sugar in the diet is not taken care of, sesame seeds will not be beneficial for people suffering from arthritis and joint pain,” explains Ir Nikita Garg, nutritionist, fitness coach and founder of Entech Wellness.
Supports bone health
“Bone is a complex collection of proteins and minerals,” says Garg. Calcium, magnesium, phosphorus and zinc are some of the essential minerals needed Maintain healthy bones. Women generally need about 1,000-1,200 mg of calcium per day, depending on their age and health needs.
Sesame seeds are a good source of calcium, containing about 1,500 mg per 100 grams and about 90 mg in a tablespoon. This makes it a useful addition to a balanced diet, especially for women going through perimenopause menopauseWhen bone loss can accelerate due to low estrogen.
However, this does not mean that you should eat 100 grams of sesame seeds daily. Garg points out that this will also provide a significant amount of omega-6 fatty acids. Instead, she recommends combining sesame seeds with other calcium-rich foods such as dairy products to help meet your daily needs.
Supports heart health
Sesame seeds may also be good for your heart. One study found that people who ate about 40 grams of hulled sesame seeds daily for two months saw a reduction in LDL cholesterol and triglycerides. Their magnesium content may also help support healthy blood vessels and blood pressure.
Helps control blood sugar
When it comes to blood sugar, sesame seeds are low in carbohydrates and contain a combination of fat, fiber and protein. This combination can help slow the release of sugar into the bloodstream. Some research It also suggests that sesame may support insulin sensitivity, although the effects are modest and sesame seeds should not be considered a standalone blood sugar treatment.
Supports digestion
Sesame seeds contain fiber that can support digestion. But how you eat them may make a difference. “Fiber helps, but only if the seeds are actually broken down,” says Dr. Riddhima Khamisra, clinical nutritionist and health coach. “Whole seeds often pass right by undigested, so tahini or ground sesame does more here than sprinkling whole seeds on your salad.”
How much sesame should you eat per day and how can you add it to your diet?
One or two tablespoons of sesame seeds daily is enough. Roasting the seeds slightly can improve their flavor and may also help make it easier for the body to absorb certain nutrients.
Dr. Khamisra suggests stirring sesame seeds into the mixture Dgrind them to a sauceMix them in Roti Dough or just eating to czechas many people in India already do in the winter. The form doesn’t matter as much as making it a consistent part of a balanced diet.
Black or white sesame seeds: which one to choose?
The main difference between white and black sesame seeds is their outer hull. White sesame seeds are usually hulled, meaning the outer layer is removed, while black sesame seeds retain their shell. This makes black sesame seeds more crunchy and earthy in flavour, while white sesame tends to be milder, sweeter and creamier.
According to Dr. Khamisra, black sesame retains more phenols, lignans, iron and zinc because the structure remains intact. However, having more antioxidants on paper does not necessarily mean that one type provides significantly greater health benefits in daily life. Both are nutritious options, so which one is best ultimately depends on the taste, texture, and method you prefer to use.
Is sesame seed oil good for cooking?
Sesame oil has become increasingly popular in Asian cooking, especially as a sauce or finishing oil. But is it as beneficial as eating whole sesame seeds?
Garg explains that sesame oil and whole sesame seeds are not nutritionally identical. Sesame oil consists primarily of fat, about 80-85 percent of which is unsaturated, with omega-6 and omega-9 making up a large proportion.
She warns against using sesame oil at high temperatures because the polyunsaturated fats in it can be susceptible to oxidation. However, cold-pressed sesame oil retains more of the antioxidants naturally found in the seeds and can be used in Indian cooking, frying and sautéing.
Instead of relying on sesame oil alone, Garg recommends using cold-pressed sesame oil occasionally and including about a tablespoon of whole sesame seeds three to four times a week to get a wide range of nutrients.
Who should avoid or be wary of sesame seeds?
Sesame seeds are generally safe for most people when eaten in moderate amounts, about a tablespoon daily. However, anyone with a sesame allergy should avoid it completely, as allergic reactions can be severe.
People prone to kidney stones may also need to limit their intake because sesame seeds are relatively high in oxalate. If you take blood sugar medication, it’s better to keep your intake consistent rather than take a large amount at once. It is also important to purchase good quality, pure seeds and store them properly to reduce the risk of contamination.
