SESAME SEEDS

The seeds that have been labeled as the symbol of immortality since ages, nutty in taste but are not nuts, crunchy in texture and tiny in size – The sesame seeds.

Whenever we think of these seeds, sankranti festival and the January winter month comes to our mind so that we can relish the delicacies made of these seeds. But, little did we know that these seeds are so beneficial and no less than any multivitamin and mineral supplement that these should be added to our diet on a everyday basis.

These seeds are an excellent source of copper, and a good source of manganese, calcium, magnesium, iron, phosphorus, Vitamin B1, B6, thiamin, folate, niacin, zinc, molybdenum, selenium, dietary fiber, proteins and carbohydrates. Most of these names might be never heard of for a layman in the field of diet and nutrition. But these components play very significant roles in our body.

Packed with just 50 calories in 1 tbsp., these seeds help with everything, from digestion and circulation to bone strength and inflammation.


COPPER – copper present in this is an anti-inflammatory and antioxidant enzyme system, this helps in reducing pan in the joints, bones, muscles and also swelling associated with arthritis. Copper also provides structure, strength and elasticity to blood vessels, bones and joints. Copper is also necessary for proper uptake of hemoglobin as this will maximize the circulation. So, if you are anemic and taking iron tablets, then let the source of copper be these seeds.

MAGNESIUM – This compound actively reduces hypertension and also effective in restoring blood flow to the damaged brain cells caused by a stroke. Magnesium also helps in reducing airway spasms in asthmatics and makes breathing easier. Restores normal sleep patterns in women associated with menopause symptoms. Magnesium also reduces the chances of deadly diabetes and manages the symptoms and helps combat the disease in patients having already developed it.

IRON – One cup of sesame seeds gives about 20mg of Iron, which is essential to carry oxygen around the body. So, another reason why a person suffering from anemia should add these seeds to their diet on a regular basis.

CALCIUM & ZINC – The high amount of calcium and zinc present, are a major boost for your bone health. These minerals also help create new bone matter, strengthening/repairing of the injured or weakened bones or in the conditions like osteoporosis as lack of zinc and calcium rich diet and low blood levels of trace minerals leads to osteoporosis at the hip and spine. Zinc is also important in the formation of collagen, which strengthens the muscle tissues, hair and skin improving the elasticity of the skin and preventing premature ageing. Calcium also helps prevent bone loss that can occur due to menopause or conditions like rheumatoid arthritis.

HIGH PROTEIN – They give a protein of 20gms per 100gms of the seeds. A good amount of protein along with all the vitamins and minerals is a great source for healthy bone growth in children. These proteins are present in the readily usable form by the body adding to overall strength, healthy cellular growth, mobility, energy levels and a boosted metabolic function.

HIGH FIBER – The high amount of fiber present, helps with constipation, diarrhea, protects your colon health, reduces the risks of GI diseases and cancer. Fiber also helps protect heart health reducing the LDL cholesterol deposition from the arteries and blood vessels. For oral health, they are also eaten as digestives and they help in detoxifying the body and lower the stress levels.

Vit E present provides with good skin, nails, hair and also is an antioxidant which provides heart health.

Niacin present helps reduce anxiety.

A good source of folic acid which aids in DNA synthesis in fetus and prevents birth defects.

Oleic acid present helps reduce the LDL cholesterol levels and increase the HDL levels.

Methionine present helps you detoxify your liver.

Also contains phytate which in anti-cancerous in nature and helps in reducing the risks of cancer.

Apart from all these, sesame seeds also contain sesamin and sesamolin. It is these two components that makes these seeds stand as a super food. These fibers play a significant role in reducing the LDL cholesterol and improve the HDL cholesterol levels, prevent high blood pressure and improve heart health. Mimics of these components are being used commercially for cholesterol lowering effects and for their other added benefits. Then why not take these natural sources instead.

The benefits of these seeds in overview:

  • Lowers blood pressure

  • Prevents cancer

  • Promotes bone health

  • Iron deficiency anemia

  • Lactation disorders

  • Detoxifies the liver and the body

  • Reduces PMS Symptoms.

  • A good vegetarian protein source

  • Boosts oral health; chewing of this helps remove dental plaque.

  • Promotes heart health

  • Lowers bad cholesterol levels.

  • Relives constipation and prevents diarrhea

  • Prevents and helps combat diabetes

  • Reduces stress and blood pressure

  • Helps prevent headache and migraines when taken with jaggery.

  • Promotes healthy and young skin.

USAGE – Use these sesame seeds as a topping, as a dressing for your salads along with vinegar, as a digestive after food, as a tahini spread on your breads and wraps or a simple chutney with your regular staple food. Sesame seeds oil can be used for massaging babies or for the people suffering from joint pains for better bone health.




So, do not wait for the next January month to come into enjoy the delicacy of this super food. Add these nutty flavored, crunchy, tiny seeds to your daily diet and enjoy a healthy long life.


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