by Rachael Link, MS, RD
Sesame seeds are truly one of the most ancient foods on Earth. In fact, sesame plants are the oldest known plant species to be grown primarily for their seeds and oils rather than for their leaves, fruits or vegetables.
Highly valued in eastern, Mediterranean and African cultures,
sesame seeds (Sesamum indicum) have been used for
thousands of years to flavor foods, provide essential fats and enhance skin
health. Sesame has one of the highest oil contents of any seed and boasts a
rich, nutty flavor, which is why sesame oil, tahini and the seeds
themselves are common ingredients in cuisines across the world.
Ready to learn more about this delicious and
nutritious ingredient? Keep reading for a full list of sesame seeds benefits
and side effects, plus how you can add this super seed to your daily diet.
What Are Sesame
Seeds?
Although sesame seeds are a common ingredient
added to everything from stir-fries to bagels, many people often wonder: Where
do sesame seeds come from?
Sesame seeds are derived from a flowering
sesame plant in the genus Sesamum. Sesame seed pods burst open
when they reach full maturity, revealing the seeds of the sesame seed plant,
which hold its valuable oils. Sesame seeds contain up to 60 percent oil and 20
percent protein, making them a high source of both essential fatty acids and
amino acids.
The seeds contain about 50 percent to 60
percent of a fatty oil that is characterized by two beneficial members of the
lignan family: sesamin and sesamolin. Sesame oil also contains two other
phenolic compounds, sesamol and sesaminol, which are formed during the
refining process.
Oil derived from sesame is rich in
linoleic and oleic acids, the majority of which are
gamma-tocopherol and other isomers of vitamin E. Some of the
specific amino acids found in each serving include lysine, tryptophan and methionine.
(1)
Top 7 Benefits
of Sesame Seeds
1. Rich in Essential
Nutrients
2. Lower Cholesterol
Levels
3. Reduce Blood Pressure
4. Balance Hormone
Levels
5. Fight Cancer Cell
Growth
6. Boost Fat-Burning
7. Enhance Nutrient
Absorption
1. Rich in Essential Nutrients
One of the biggest black sesame seeds benefits is their
impressive nutrient profile. In fact, sesame seeds are a good source of protein
and fiber as well as key minerals like copper, manganese and calcium.
The iron found in sesame can help prevent iron deficiency tied to anemia
and boost low energy levels. And although copper deficiency isn’t as
common, sesame seeds provide a good dose of the copper needed per day to
maintain nerve, bone and metabolic health.
Sesame also contains a good deal of calcium,
although there is some controversy over how useful that calcium is. Like all
nuts and seeds, sesame seeds contain some natural antinutrients that may block
a percentage of the calcium from actually being absorbed and used within the
body. Essentially, the calcium is bound to oxalic acid, making it less
bioavailable and beneficial.
Hulling sesame seeds, which is a process that
involves removing their outer skin, can help remove a much of the oxalic acid
but unfortunately also removes most of the calcium, fiber, potassium and iron. In
some parts of the world, such as Japan, whole toasted sesame seeds are commonly
eaten and considered an essential part of the diet because eating them
unhulled, whole and toasted can help improve assimilation of calcium and other
nutrients.
Cooking has been shown to remove most of the
oxalates from other foods, although this process raises other concerns for
damaging the delicate oils found within the seeds. (2) There seems to be
pros and cons of eating sesame seeds in different ways, so essentially choose
the kind that you like best and round it out with a healthy diet to fill in any
nutritional gaps.
2. Lower Cholesterol Levels
Sesame seeds rank highest in
cholesterol-lowering phytosterols of nearly all nuts, seeds, legumes and
grains. Phytosterols are a type of phytonutrient or plant
sterols structurally similar to cholesterol that act in the intestine
to lower cholesterol absorption. (3) They help displace cholesterol within the intestinal
tract, reducing the pool of available and absorbable cholesterol. Some research
has shown that among 27 different nuts and seeds tested, sesame seeds,
alongside wheat
germ, come out on top as
having the highest phytosterol content. (4)
Sesame seeds are also rich in lignans, a type
of polyphenol that can
improve lipid profiles and normalize cholesterol levels. Lignans help naturally lower cholesterol in a few ways
and can reduce cholesterol levels in both the blood and liver. (5, 6) For this reason,
researchers sometimes refer to sesame seed phytochemicals as
“hypocholesterolemic agents” thanks to their potent cholesterol-lowering
properties.
3. Reduce Blood Pressure
Sesame oil is considered a strong
antihypertensive thanks to its ability to help naturally lower blood
pressure levels. One 2006 study published in the Yale
Journal of Biological Medicine investigated the effects of
sesame oil on people with high blood pressure and found that it was
effective at reducing both systolic and diastolic blood pressure. (7)
Not only that, but researchers also found
that supplementing with sesame oil for 45 days was able to decrease cell damage
caused by lipid peroxidation while also increasing antioxidant status to promote
better heart health in patients.
4. Balance Hormone Levels
Research suggests that sesame seeds may be especially beneficial
for post-menopausal women thanks to their ability to increase and regulate
levels of sex hormones, improve antioxidant status, and help manage cholesterol
levels to optimize health. Plus, sesamin, a type of sesame lignan, was shown to
be converted by intestinal microflora to enterolactone, a phytoestrogen compound with
estrogen-like activity. (8)
Additionally, because they’re high in
essential fatty acids, protein and a wide range of important vitamins and
minerals, sesame seeds can also be included as a staple ingredient in a pregnancy diet by maintaining
healthy hormone levels and supplying the nutrients needed for a healthy mother
and baby.
5. Fight Cancer Cell Growth
Much like flaxseeds, sesame seeds are a rich source of lignan
precursors. These specific compounds are produced by the microflora in the
colon and have been shown to have powerful cancer-fighting effects on
several specific types of cancer.
A 2005 in vitro study conducted by the
Department of Nutritional Sciences at the University of Toronto investigated
the effects of giving 25 grams of unground whole flaxseeds and sesame
seeds to healthy postmenopausal women over a four-week period. Urine test
results showed an increase in mammalian lignans from the women receiving both
whole flaxseeds and sesame seeds, suggesting that both are effectively
converted by the bacterial flora in the colon, potentially helping to protect
against the growth and spread of colon cancer cells. (9)
Similarly, a 2012 study published in the Journal
of Nutrition also found that dietary lignans may act as a natural cancer treatment to reduce
breast cancer risk by modifying tumor characteristics. In the study, lignan intakes
were associated with a lower risk of estrogen receptor negative breast cancer.
After tracking total and specific lignan intake of 683 women with breast cancer
and 611 healthy women without breast cancer, it was found that the women with
the highest intake of lignans compared to the lowest intake had a 40
percent to 50 percent lower chance of developing breast cancer. (10)
6. Boost Fat-Burning
Some studies suggest that certain compounds found in sesame
seeds could help boost fat-burning and keep your waistline in
check. In fact, a 2012 animal study out of Maryland actually found that giving
rats a powder enriched with lignans helped reduce both body weight and fat
accumulation. (11)
Plus, sesame seeds are also high in fiber, packing in 1.1 grams into a single
tablespoon. Dietary fiber helps slow the emptying of the stomach to keep you
feeling fuller for longer. It can also keep blood sugar levels steady to
prevent spikes and crashes, which can lead to increased hunger and cravings. (12)
7. Enhance Nutrient Absorption
The lignans found in black sesame
seeds can enhance the antioxidant activity of vitamin E, maximizing the health
benefits and helping you get the most nutritional value possible from each
serving. (13) Sesame
seeds also contain a good amount of essential fatty acids,
which are needed for the absorption of fat-soluble vitamins such as vitamins A,
D, E and K. For this reason, including a source of healthy fat like sesame
seeds, sesame oil or sesame butter with a nutrient-dense meal can help you
actually absorb and use the nutrients more efficiently.
Sesame Seeds Nutrition Facts
Take one look at the sesame seeds nutrition
profile, and it’s easy to see why these tiny but powerful seeds are stellar for
your health. Each serving of sesame seed nutrition squeezes in a good amount of essential nutrients, including high amounts of protein,
copper, manganese and calcium.
Just one tablespoon (about nine grams) of
sesame seeds contains approximately: (14)
- 51.6 calories
- 2.1 grams carbohydrates
- 1.6 gram protein
- 4.5 grams fat
- 1.1 grams dietary fiber
- 0.4 milligram copper (18 percent DV)
- 0.2 milligram manganese (11 percent DV)
- 87.8 milligrams calcium (9 percent DV)
- 31.6 milligrams magnesium (8 percent DV)
- 1.3 milligrams iron (7 percent DV)
- 56.6 milligrams phosphorus (6 percent DV)
- 0.7 milligram zinc (5 percent DV)
- 0.1 milligram thiamine (5 percent DV)
- 0.1 milligram vitamin B6 (4 percent DV)
In addition to the nutrients listed above,
sesame seeds also contain a small amount of niacin, folate, riboflavin, selenium and potassium.
Sesame Seeds in Ayurveda, TCM and Traditional
Medicine
Sesame seeds are often used in many forms of
holistic medicine for centuries, thanks to their medicinal and health-promoting
properties.
On an Ayurvedic
diet, sesame seeds have been used to increase stamina, enhance fertility,
increase energy levels and help satisfy the stomach. Sesame oil is another
common ingredient used in the practice of Ayurveda and is used topically for
self-massages. Sniffing or gargling with sesame oil is also thought to help
clear out mucus and promote oral health.
According to Traditional
Chinese Medicine, black sesame seeds can help tonify the
blood, build the spirit, and improve kidney and liver health. They are also
used to help naturally treat issues like constipation, dizziness, weakness and
backaches.
Sesame Seeds vs. Chia Seeds vs. Sunflower Seeds vs.
Poppy Seeds
Sesame, chia, sunflower and poppy seeds are
some of the most popular seeds on the market and are often added to everything
from yogurt to trail mix and desserts. Sunflower seeds are often eaten as is
for a delicious and salty snack, but sesame, chia and poppy seeds are more
often used in recipes to add a bit of crunch and a burst of health benefits to
dishes.
In terms of nutrition, all three are high in
fiber and contain a wealth of vitamins and minerals that are essential to
health. Gram for gram, sunflower seeds are the highest
in calories but also contain the most protein. Chia
seeds are unrivaled in terms of fiber, with over four times as
much fiber per gram than sunflower seeds and three times as much as sesame
seeds. Meanwhile, poppy seeds pack in the highest amount of calcium and
manganese, two important minerals that play a central role in bone health. (15, 16)
Sesame seeds, on the other hand, are packed with copper, a trace mineral that
regulates tissue growth and repair and maintains metabolism. (17)
For best results, try rotating between all
four in your diet to take advantage of the multitude of health benefits that
each has to offer.
Sesame Seeds vs. Sesame Oil vs. Tahini
Sesame seeds are commonly enjoyed in many
different forms, including tahini and sesame seeds oil. Although each boasts a
similar set of health benefits, there are some unique differences in the ways
that they are produced and the nutrients that they contain.
Tahini, also sometimes called tahina, is a
type of sesame seed paste that is made by grinding sesame seeds. Taking
advantage of the tahini nutrition profile by adding a few servings to your diet
is a tasty and convenient way to increase your intake of sesame seeds and enjoy
the numerous nutrients contained in every bite. Each serving is low in tahini
calories but contains a hearty dose of fiber, iron, magnesium and
heart-healthy fats.
Sesame seed oil, on the other hand, is made
by extracting the healthy oils from the seed, typically by using an expeller
press or extraction machine. Commonly used as an ingredient in dips, curries
and seasonings, many people wonder: Is sesame oil good for you? Sesame oil
nutrition is high in both polyunsaturated fats and monounsaturated fats, both
of which are great when it comes to heart health. Because of the antioxidant
content contained in each serving, sesame oil benefits skin health and helps
soothe inflammation to promote
better health.
Where to Find and How to Use Sesame Seeds
Sesame seeds come in a number of different
sizes and colors, including white, golden brown, black, yellow and beige
varieties. Black sesame seeds, which are found mostly in China and Southeast
Asia, are often said to have the strongest flavor, but the white or
beige-colored seeds are the most commonly found in many American and European
grocery stores and restaurants.
In developed nations, sesame seed are usually
sold with their seed coats removed. After harvesting, the seeds are generally
cleaned and hulled. An interesting fact is that even though a batch of sesame
seeds with consistent appearance and color are perceived to be of better
quality by consumers and can sell for a higher price, mixed colors are
naturally harvested and then passed through an electronic color-sorting machine
that rejects any that are discolored.
Any seeds that are rejected or not ripe when
harvested are saved to be used for sesame oil production. Flour that remains
after sesame oil extraction (called sesame meal) is about 35 percent to 50
percent protein and contains carbohydrates, which makes it one of the most
preferred high-protein feeds for poultry and
other livestock.
Making or buying sesame seed butter, also
known as tahini, is another great option for how to eat sesame seeds. Tahini is
a good alternative to peanut butter or other nut butters, especially if you
have an intolerance to nuts. Tahini is usually made from whole toasted sesame
seeds and therefore is a more refined product than using plain, whole and
unground sesame seeds, although it’s still delicious and beneficial. Tahini is
a staple ingredient in many Mediterranean and Middle Eastern dishes, including hummus and
babaganoush. It’s also used in a range of Asian appetizers and meals, including
roasted eggplant as well as some
curries and dressings.
When using whole sesame seeds at home, you
can greatly enhance their natural nutty flavor by toasting sesame seeds in a
dry skillet over low to medium heat until they’re golden brown and fragrant.
There are plenty of online instructions for how to toast sesame seeds, but the
process is very simple and takes just a few minutes from start to finish. Watch
them carefully to make sure they don’t burn, turn black or give off a bad
smell, which can mean that they’ve turned rancid.
Sesame Seed Recipes
There are a wide range of sesame seed recipes
out there, from how to toast sesame seeds to how to bring their unique flavor
to stir-fries, dips, desserts and appetizers. Need a little inspiration? Here
are some simple recipe ideas to get you started:
- Almond, Coconut and Sesame Seed Granola
- Homemade Tahini
- Stir Fry Zucchini Noodles
- Egg Tahini Salad
- Roasted Green Beans with Sesame and Garlic
History
There are believed to be thousands of
different varieties of the sesame plant grown around the world today, most of
which are wild and not harvested. Most wild species of the genus Sesamum are
native to sub-Saharan Africa, but types including Sesame Indicum also
originally stem from India. Sesame seed is one of the oldest oilseed crops
known to man, mentioned in ancient scriptures of Babylon and Assyria over 4,000
years ago and domesticated well over 3,000 years ago.
Remains of sesame recovered from archeological
sites have been dated to 3500–3050 B.C. Some records show that sesame was
traded in parts of Mesopotamia and the Indian sub-continent around 2000 B.C.,
while others show it was cultivated in Egypt during the Ptolemiac period. It’s
believed that ancient Egyptians called it sesemt, and it was included in the
list of medicinal drugs in the ancient scrolls of the Ebers
Papyrus.
Sesame fruit is actually a “capsule” that is
rectangular and two to eight centimeters long. The fruit naturally splits open
and releases the seeds when it’s mature. Sesame plants are highly tolerant to
droughts, durable and grow where many other crops may fail, which is why they
have been a staple plant for so many years in deserts and barren areas.
The world harvested a whopping 4.8 million
metric tons of sesame seeds in 2013. The largest producer of sesame seeds today
is Myanmar, while the largest exporter is India, followed by Japan and China.
Precautions/Side Effects
Like other nuts and foods, sesame can trigger
allergic reactions in some people. Some research suggests that the prevalence
of sesame allergy cases might be on the rise, possibly due to
cross-contamination with other nuts or seeds and due to manufacturing processes. People who
have a difficult time digesting nuts and seeds, including almonds, flaxseeds
and chia seeds, might want to use caution when eating sesame seeds.
Sesame seeds also contain oxalates as
mentioned earlier, and most of the calcium found in the seed hull comes in the
form of calcium oxalate. Most tahini found in grocery stores is most often made
with seed kernels that remain after the hull has been removed. These products are generally
safe in moderate amounts on an oxalate-restricted diet, but keep in mind that
intact seed hulls might have more oxalates, which can aggravate some conditions
like kidney
stones and
gout.
Product labels don’t always indicate whether
the hulls have been removed or not, so you can judge by the color and taste.
Tahini made from whole, non-hulled seeds is darker and more bitter-tasting than
the heavier oxalate types made with hulled sesame kernels.
Additionally, anyone with Wilson’s disease,
which is a genetic disorder that causes copper to accumulate in the liver,
should avoid large amounts of sesame seeds due to their copper content.
Final Thoughts
- Sesame seeds are derived from the sesame plant,
which produces small pods that burst open upon reaching maturity to reveal
the nutritious seed.
- Each serving of sesame seeds packs in a good
amount of fiber, protein, copper, manganese and calcium, along with a
range of other important vitamins and minerals.
- Some of the potential sesame seeds health
benefits include better nutrient absorption, increased fat-burning,
improved hormone levels, lower blood pressure and cholesterol, and
decreased cancer cell growth.
- Sesame seeds can be consumed as is or made into
tahini or sesame oil as a nutritious and delicious dietary addition.
- Try adding sesame seeds to stir-fries, dips, dressings and salads to bring the benefits of this super seed into your diet.
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