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How To Benefit From Nutritious Sesame Seeds

How To Benefit From Nutritious Sesame Seeds

“Open Sesame!” were the words spoken by Ali Baba in the Arabian Nights to open the door to the robbers’ treasure.

Open Sesame, describes how the sesame seed pod bursts open when it reaches maturity.

Sesame is known in Africa as “benne” or good luck.

From what we learned in the 20 Huge Health Benefits of Sesame, we can have lots of good luck in our body by eating them.

Sesame seeds are not just luck, they’re an amazing source of health benefits. Sesame seeds are packed with nutrition.

We have been told we must drink milk for healthy bones, but sesame provides calcium and other benefits without the dairy problems.

Sesame Nutrition:

1. One quarter cup of sesame seeds provides more calcium than a whole cup of milk.

  • 1/4 cup of raw sesame seeds = 351 mg of calcium.
  • 1 cup of whole milk = 291 mg of calcium.
  • Milk is acid forming and sesame seeds are alkaline.
  • Calcium is so good for the bones, and can help with migraines and PMS is helped too.

2. Sesame seeds have high quantities of sesamin and sesamolin that belong to a group of beneficial fibers called lignans.

3. Sesame is a good source of phytosterols, plant sterols.


Sesame seeds are little powerhouses of protein.

4. Sesame seeds contain all the essential amino acids and help achieve a complete protein.

  • They have a higher protein source than most nuts.
  • 100 g of sesame seeds = 18 g of protein (32 percent of daily-recommended values).

5. Sesame is an excellent source of copper, providing 53 percent of the recommended daily intake in 2 tablespoons of tahini (made from sesame seeds).

  • Copper is a powerful antioxidant that helps the immune system.
  • Copper as an anti-inflammatory and can reduce the swelling of rheumatoid arthritis.
  • Also, copper is used by enzymes that build connective tissue, metabolizing iron and synthesizing neurotransmitters.

6. Sesame seeds are a very good source of manganese.

Sesame seeds have many minerals, all good for the bones.

7. Sesame seeds are high in zinc.

  • This mineral is needed for bone density. A study found a correlation between low dietary intake of zinc and osteoporosis.

8. Sesame seeds have many B-complex vitamins (thiamin (B1), niacin, folic acid, pyridoxine (B6) and riboflavin).

  • B-complex vitamins help to improve the nervous system, organs, muscles, skin and hair.

9. Sesame seeds are rich in essential minerals such as magnesium and iron.

  • Minerals are needed for red blood cell production, bone mineralization, enzyme synthesis and hormone production.

10. Sesame seeds are high in mono-unsaturated fatty acid, oleic acid.

  • Oleic acid helps lower bad cholesterol and increases good cholesterol in the blood.

Warning: Sesame seed allergy is a hypersensitivity reaction in some sensitive people. Reactions include hives, dermatitis and itching. Some with an extreme hypersensitivity may have more serious symptoms like vomiting, pain in abdomen, swelling of lips and throat leading to breathing difficulty, chest congestion, and death. Sesame products should be avoided by these people.


Sesame has been used throughout history in many forms.

Sesame Seed Trivia:

  • Did you know that India ink comes from the black residue from using sesame oil in lamps?
  • Fragrant flowers were dipped in sesame oil and then used for bathing and hair dressing.
  • A thousand years ago, the Assyrians, believed that their gods drank sesame wine before creating the earth.
  • To prolong youth, women in ancient Babylon would eat halva made up of honey and roasted sesame seeds.
  • In India, sesame seeds are used in sacred rituals, they are a symbol of immortality.
  • Myanmar, also known as Burma, has the greatest world production of sesame. In 2010, it produced millions of tons of sesame seeds, 18.84 percent of world production.

How to Store:

  • Sesame contains unsaturated fats, so it is best to store it in a cool dark place in an airtight container, to avoid them turning rancid.
  • Properly stored dry seeds generally stay fresh for several months.
  • Always store hulled white seeds in the refrigerator. White sesame seeds have had the hulls removed; they contain 2 to 3 percent oxalic acid, which can interfere with the absorption of calcium and give a bitter flavor.

Tips for eating or cooking:

Sesame Seeds are gluten-free. They don’t contain gluten, making them a perfect food for celiacs and those who simply want to eat gluten-free.

  • The easiest way to get sesame nutrition into your diet is to use tahini. I love my Tahini Cream Sauce on vegetables or grains like quinoa which can be made savory or sweet.
  • When making homemade breads and muffins, you can sprinkle sesame seeds on top before baking.
  • Another easy and tasty way to make a seasoning is to sprinkle sesame seeds called Gomashio onto your foods. Here is my recipe: Gomashio Seasoning

Next week I will share with you how to use Sesame Oil for Health and Beauty.

If you are wanting to lose weight, don’t be scared of using sesame in moderation.
I often use sesame in my Cleansing Programs because of their many health and digestive benefits.

Read more: Diet & Nutrition, Eating for Health, Health, , , , , , , , , , , ,

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Diana Herrington

Diana Herrington turned a debilitating health crisis into a passion for helping others with healthy, sugar-free, gluten-free, eating and cooking. After testing and researching every possible healthy therapy on her delicate system she has developed simple, powerful principles which she shares in her recent book Eating Green and Lean, and as host to Care2 groups: Healthy Living Network and Healthy Cooking. She is the head chef at Real Food for Life, where she shares recipes and tips. Sign up for the Real Food for Life weekly newsletter or catch her on Facebook or Twitter (@DancinginLife).


+ add your own
3:44AM PST on Jan 28, 2015

Great info.Thanks for sharing :)

4:27AM PST on Dec 30, 2014

All starts when we are aware of that

4:13AM PDT on Aug 15, 2014

add ants

6:05PM PDT on Jun 15, 2014

Glad the author mentioned about sensitivity, as unfortunately many people are allergic. Thanks.

4:18AM PDT on Jun 14, 2014

thanks - I put them in my potato and macaroni salads

1:54PM PDT on Jun 12, 2014

Thank you :)

1:39PM PDT on Jun 9, 2014

Thank you :)

11:48AM PDT on Jun 5, 2014

Must go and buy some!!

7:03AM PDT on May 30, 2014

Thank you :)

12:01AM PDT on May 30, 2014

Thank you for sharing.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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Mmmm looks delicious. I'd love to try some of these. Mayhaps I shall!

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