20 Huge Health Benefits of Sesame

Sesame seeds may be tiny, but they have huge health benefits. They were worth their weight in gold during the Middle Ages, and for many good reasons.

I’m an enthusiastic eater of all sorts of seeds, but sesame seeds in the form of tahini and sesame oil are some of my favorite.

20 Health Benefits of Sesame

1. Full of Protein

Sesame seeds are full of high quality protein. Protein makes up 20 percent of the seed with 4.7 grams of protein per ounce.

2. Helps Prevent Diabetes

Sesame seeds contain magnesium and other nutrients. Sesame oil has been shown to prevent diabetes, and it can also improve plasma glucose in hypersensitive diabetics.

3. Reduces Blood Pressure

The same study above reveals how sesame oil lowers blood pressure in diabetics. Sesame seeds are full of magnesium—a key nutrient known to help lower blood pressure.

Related: Are You Deficient in Magnesium?

Black Sesame SeedsWe’re used to seeing white sesame seeds used in baking, but black sesame seeds are richer in certain nutrients.

4. Lowers Cholesterol

Sesame helps lower cholesterol levels because it contains phytosterols that block cholesterol production. Black sesame seeds are especially high in phytosterols.

5. Good for Digestion

The high fiber content of sesame seeds helps the intestines with elimination.

6. For Healthy Skin

The high zinc content helps produce collagen, giving skin more elasticity and helping repair damaged body tissues. Regular use of sesame oil can reduce skin cancer. Learn more about Sesame Benefits For Your Skin.

7. Boosts Heart Health

Sesame seed oil can help heart health by preventing atherosclerotic lesions with the antioxidant and anti-inflammatory compound known as sesamol.


8. Prevents Cancer

Sesame seeds contain anti-cancer compounds including phytic acid, magnesium and phytosterols. Sesame seeds have the highest phytosterol content of all seeds and nuts.

9. Helps Lessen Anxiety

Sesame seeds contain the stress-relieving minerals magnesium and calcium. Sesame also contains the calming vitamins thiamin and tryptophan that help produce serotonin, which reduces pain, assists moods and helps you sleep deeply.

10. Alleviates Anemia

Black sesame seeds are particularly rich in iron. They’re highly recommended for those with anemia and weakness.

11. Protects from Radiation Damage to DNA

Sesamol in sesame seeds and sesame oil has been shown to protect against DNA damage caused by radiation.

12. Relieves Arthritis

The high copper content in sesame seeds prevents and relieves arthritis, and strengthens bones, joints and blood vessels.

13. Protects Your Liver from Alcohol

Sesame helps protect you from alcohol’s impact on your liver, helping you maintain healthy liver function.

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14. Prevents Wrinkles

Sesame seed oil prevents harmful ultraviolet rays of the sun from damaging your skin, preventing the appearance of wrinkles and pigmentation.

15. Encourages Bone Health

A handful of sesame seeds contains more calcium than a glass of milk. The high zinc content of sesame seeds also boost bone mineral density.

16. Help Your Baby’s Health

A sesame oil massage improves growth in infants and improves sleep. Rashes on a baby’s skin—especially where the diaper is—can be protected by rubbing sesame oil on the skin. As a bonus, sesame also helps reverse dry skin.

17. Good for Eye Health

In traditional Chinese medicine, there is a relationship between the liver and eyes. The liver sends blood to the eyes to support functioning. Black sesame seeds are the best for this.

18. Good for Oral Health

Oil pulling has been used for oral health for thousands of years in Ayurveda to reduce dental plaque, whiten your teeth and boost overall health. Learn How To Practice Oil Pulling here.

19. Good for Respiratory Health

The magnesium in sesame seeds helps prevent respiratory disorders by preventing airway spasm and asthma.

20. Hair Benefits

Sesame seed oil is full of the nutrients needed for a healthy scalp and hair. See how to use sesame oil in your hair here.

Sesame seeds deserve to be highly honored as an affordable food that deeply nourishes the body on many levels.

Homemade tahini or tahina, paste from ground sesame seeds

2 Great Sesame Recipes

Creamy Tahini Dressing:  Easy, delicious and creamy

Creamy Chick Pea and Rice Pie:  A hearty nourishing meal

Related
4 Important Health Benefits of Flaxseed
13 Health Benefits of Pumpkin Seeds
10 Vegan Meals You Can Make for Under $5

512 comments

Jerome S
Jerome S27 days ago

thanks

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Jim Ven
Jim Ven27 days ago

thanks for sharing.

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Peggy B
Peggy Babout a month ago

Love love love sesame seeds and tahini.

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Telica R
Telica Rabout a month ago

Thanks for sharing

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Jeramie D
Jeramie Dabout a month ago

I buy black sesame seeds in the refrigerated section at Natural Grocers. Now I have just heard about black cumin seeds that are also incredibly healthy. Trying to find them. May have to go online.

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Aleksandra Popovic
Aleksandra Popovicabout a month ago

So many benefits from sesame..! good to know, thank you !

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Lisa M
Lisa Mabout a month ago

Noted.

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Lisa M
Lisa Mabout a month ago

Noted.

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Leo C
Leo Custerabout a month ago

Thank you for sharing!

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Renee M
Renee Mabout a month ago

Learned some things...thanks.

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