Top 11 Health Benefits of Sesame Seeds
Sesame seeds or Til have been part of the kitchen for ages. Apart from being used in food, there are ample health benefits of sesame seeds. This is very well mentioned in Ayurveda.
Sesame seeds provide sufficient dietary fibre. They are also used for maintaining youthfulness and beauty.
Nutritional Facts of Sesame Seeds or Til
Sesame seeds have potent nutritional elements.
- Zinc
- Copper
- Magnesium
- Calcium
- Vitamin B1, B3, B6,B9
- Antioxidants
- Fibre
- Protein.
Health Benefits of Sesame Seeds
Here are the Top 11 Health Benefits of Sesame Seeds
Sesame Seeds for Healthy Skin and Hair
Sesame seeds or Til helps in hair fall and diminishing skin glow. Seeds and its oil are packed with Vitamin B1, B3, B6,B9 that help to restore the skin’s glow and hair’s strength. Along with regular consumption oil should be used for regular massage of skin and head.
Sesame Seeds for Stronger Bones
Sesame seeds or Til, both hulled and unhulled contain a good amount of
- Calcium
- Magnesium
- Manganese
- Zinc
However Sesame seeds also have anti nutrient compounds also. These are oxalates and phytates, who reduce absorption of the above said minerals. To reduce their effects one must soak,roast or sprout the seeds. Research says sprouted sesame seeds had 50% less effect of oxalates and phytates.
Also Read- Benefits of Omega-3 Fatty Acids
Sesame Seeds may help regulate Blood Sugar
Research says sesame seeds and its oil help regulate blood sugar as it has a compound called pinoresinol. Pinoresinol helps regulate blood sugar by inhibiting a digestive enzyme called maltase. Though human studies are yet needed. Still because of high protein and low carb content, it acts as an organic blood sugar regulator.
Sesame Seeds for Blood Pressure
Sesame seeds have high magnesium which is known for lowering blood pressure. These seeds also have Vitamin E, lignans and antioxidants which prevents plaque buildup in arteries. These are potent in maintaining blood pressure.
Sesame Seeds for Energy
Sesame seeds have high fat content and polyunsaturated fatty acids. Abundant in vitamins and minerals sesame seeds are also a good source of energy.
Sesame Seeds for Arthritis and Joint Pain
Sesame seeds are rich in sesamin, copper, magnesium, and calcium. While sesamin has anti-inflammatory and antioxidant effects that protects the cartilage. It also protects from joint pain and promotes mobility in arthritis.
Sesame Seeds for Thyroid Health
Sesame seeds have a good amount of selenium that is around 18% of RDI. Selenium plays an important role in making thyroid hormones. Apart from this Sesame has a good amount of B6, Copper and Zinc which help in the production of Thyroid hormone.
Sesame Seeds Improves Immunity
Apart from the above-said selenium, copper and other minerals, Sesame also has a good amount of Zinc which is known for playing a vital role in immunity. WBC needs Zinc to recognize and destroy invading microbes. 30 gm of Sesame seeds have zinc around 20% of the RDI
Sesame Seeds for Mental Health
Sesame oil has tyrosine, an amino acid that has a connection to serotonin activity. Serotonin is a neurotransmitter that has an impact on your mood. It also stops the depression effects like sadness.
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Sesame Seeds Improves Digestion
Sesame is rich in fibre which is a must for digestive health. 30% of sesame is around 12% of RDI. As it is rich in fibre and other minerals it helps in constipation which is a common digestive problem. Not only the seeds but the intake of oil also lubricates your gut and helps in bowel movement.
Sesame Seeds may help in Hormone Balance
Sesame seeds have plant-based compounds called Phytoestrogens which are similar to estrogen. They help in conditions like hot flashes caused by estrogen deficiency. They may also decrease the risk of breast cancer however more study is needed.
Dosage
You can have 1 tbsp of Sesame seeds daily given you are not allergic to them. A teaspoon of Sesame oil on an empty stomach is good for the lubricating the gut.
Uses
Sesame seeds are best when taken raw as well as roasted, sprouted. Take them with salads, yoghurt, smoothies. Though chewing raw is best but people having digestion issues should soak them overnight. They should avoid raw sesame. You can also make delicious laddoo of Sesame seeds with jaggery.
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