7 Powerful Health Benefits of Sesame Seeds

Sesame seeds are more than just a garnish for your muffin, pastry, or bagel. These little guys actually contain impressive ingredients that can treat various medical issues, such as diabetes. These seeds come in a variety of shapes and sizes and can actually come shelled or unshelled.

Sesame Seeds Benefits

Once you learn about some of the health benefits of sesame seeds, you’ll be adding them to your dishes on a regular basis.

1. Lower Blood Pressure

Studies have shown that sesame seeds are able to reduce hypertension and help prevent heart disease. It is the natural oils, as well as high levels of magnesium, found in sesame seeds that make them such potent cardiovascular aids. The copper in sesame seeds also helps improve blood flow, which can further aid in lowering blood pressure.

2. Prevent Cancer

Sesame seed consumption has in fact been linked to a reduction in cancer occurrence, thanks to the powerful anti-carcinogenic effects of nutrients, such as magnesium, found in these seeds. Sesame seeds also contain a unique compound called phytate, which removes free radicals from the body and thus reducing the ability of these free radicals to cause damage to our cells. This same component can also address heart conditions and premature aging that are a result of damaged/aging cells.

3. Diabetes Management

Magnesium makes its mark again, this time regulating insulin and glucose levels in the body. This not only helps to prevent diabetes in the first place, but also improves effectiveness of diabetes medications.

4. Bone Health

Minerals such as zinc, calcium, and phosphorus that are found in sesame seeds all help support strong and healthy bones. Consuming sesame seeds can help prevent against broken bones and osteoporosis, and may also reduce the healing time needed to repair sprained or fractured bones.

5. Digestive Aid

Sesame seeds are extremely rich in fiber, which means they help keep you stay regular and ensure proper digestion. Consumption of sesame seeds can help treat and prevent diarrhea, constipation, bloating, and other digestive issues. The fiber also helps to remove bad cholesterol from the body, making sesame seeds even better for your heart.

6. Anti-Inflammatory Properties

Sesame seeds contain high amounts of copper, which helps reduce inflammation in the joints, bones, and muscles. In this way, sesame seeds can help treat minor inflammation throughout the body, as well as joint and bone inflammation as a result of gout or arthritis.

7. Protection from Radiation

A compound called sesamol found in sesame seeds has been shown to help protect DNA from radiation damage. Consuming sesame seeds can help protect your cellular DNA from all sorts of radiation, such as that coming from cell phones, computers, x-rays, or even cancer treatments.

Clearly, good things do come in small packages, as is evidenced by the mighty power of the sesame seed. Studies suggest that sesame seeds may also improve skin health and reduce the signs of aging, increase metabolic function, and improve oral health. With all of these great health benefits, you should definitely start including these little seeds in more dishes, such as breads, salads, desserts, and more.

How to Use Sesame Seeds

These are more effective when consumed in the morning. About 25 g of sesame seeds will provide sufficient calcium and iron for the day. Sesame seeds should be chewed properly in the morning and not just simply eaten. The proper chewing of the seeds add to the benefits. After consuming, drink one glass of cold water.

Crushed, soaked sesame is more beneficial than whole sesame. The seeds can be soaked in water overnight and then crushed to prepare a paste. To eat sesame for iron and calcium, mix 20 to 25 g of palm sugar in 50 to 100 g of this paste made of the seeds and eat daily to supplement vitamins and minerals into your body.

To reach the same benefits, you can consume sesame seed oil. The oil may also be massaged on the body, providing iron and calcium to muscles and joints while strengthening the body. To strengthen teeth, massage them with sesame oil. Doing this once a week can tighten your gums. Gargling with sesame oil up to three times a week will also be effective for gum health.


Please note that some individuals with nut allergies are also allergic to sesame seeds. As with anything, sesame seeds should not be consumed in excess.


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