Goodness of sesame seeds!!!

They are tiny but a power house of nutrients. They are highly valued for their oil content, which is exceptionally resistant to rancidity. There are several varieties of sesame seeds depending upon the type of cultivar such as white, black and brown seeds.

White sesame seeds have higher iron content than black ones and are mostly used as ingredients in food or in the form of oil.
Black sesame seeds are more flavourful and have a stronger aroma than white or brown sesame seeds and are preferably used in medicines. They contain 60% more calcium than white ones.
White sesame seeds are hulled whereas black and brown ones retain their hulls.

 They are used for many health promoting and anti-ageing benefits. According to ancient science Ayurveda the sesame seeds are sweet in taste and hot in nature. The sesame oil is widely used for various ayurvedic treatments both externally and internally.

The nutrition found in sesame seeds include

Nutritional Component	Value per 100 g	Nutritional Component	Value per 100 g
Energy	630 kcal	Carbohydrates	11 g
Sugars	0.4 g	Dietary fiber	11 g
Fat	61 g	Protein	20 g
Water	3.75 g	Calcium	60 mg
Iron	6 mg	Magnesium	345 mg
Phosphorous	667 mg	Potassium	370 mg
Sodium	47 mg	Zinc	11 mg
Vitamin A	2.5 IU	Thiamin	0.2 mg
Riboflavin	0.1 mg	Niacin	1.3 mg
Vitamin B6	0.2 mg	Folate	27 mcg

These seeds contain certain nutrients which make it a superfood.

As per a study done by Harvard University in 2010, black sesame seeds are rich in vitamin B and Iron, and most people who have a vitamin B or iron deficiency show symptoms like hair turning gray, hearing loss and memory loss, all of which are the indicators of ageing. 

Sesame seeds are not only an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. 
They contain 2 unique substances, Sesamin and Sesamolin . 

Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a Cholesterol lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.





Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis.

Copper's effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin. This is the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.

Zinc rich foods such as sesame seeds should be included as a regular part of healthy way of eating to maintain bone mineral density.

Although osteoporosis is often thought to be a disease for which post menopausal women are at highest risk, it is also a potential problem for older men. The American Journal of Clinical Nutrition found a clear correlation between low dietary intake of Zinc, low blood levels of trace minerals and osteoporosis at the hip and spine.

Black sesame seeds are rich in Magnesium that helps prevent hypertension. Polyunsaturated fats and the compound Sesamin present in sesame oil are known to keep  blood pressure levels in check.

Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But nuts and seeds are naturally rich source of phytosterols.

Sesame seeds have  the highest total phytosterol content (400-413 mg per 100 grams) where as  English walnuts and Brazil nuts the lowest (113 mg/100grams and 95 mg/100 grams). (100 grams is equivalent to 3.5 ounces.) Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), followed by pumpkin seeds (265 mg/100 g).

It contains a wide range of essential vitamins and minerals ,

so it has been linked to a reduction in the risk of cancer. Beyond the role of these common minerals, including the powerful anti-carcinogenic effects of magnesium, the seeds of sesame also contain phytate, an uncommon cancer-preventing compound that functions as an antioxidant and reduces the effects of free radicals. 

These seeds are packed with a significant amount of fibre.  is an important element in healthy digestion, as it bulks up bowel movements and helps them move through the digestive tract, as well as stimulate peristaltic motion as food moves through the small intestine. This activity can reduce conditions like constipation as well as diarrhea. while simultaneously protect the health of your colon and reduce the chances of gastrointestinal diseases and cancer.

 The most notable effects of sesame seeds are its powerful effects on oral health. 

The process called oil pulling, in which certain amounts of sesame seed oil is swished around the mouth can have a strong antibacterial and astringent effect on all aspects of oral health. It is also closely associated with reducing the presence of the Streptococcus bacteria, a common bacteria that can wreak havoc on your oral cavities and other parts of your body.




So it is advised to involve sesame seeds in regular diet in various forms.

Is it safe to have sesame seeds in pregnancy?

It is a myth that sesame seeds being hot in nature can cause miscarriage. This doesn't happen as there is no any scientific proof. In fact they are rich in calcium and other vitamins so are good to have even in pregnancy !

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