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Sesame Seeds Benefits, Nutrition & Side Effects

Whether you want to dip the Pita bread in your favorite Tahini or are craving some Stir-fried Korean Noodles, sesame seeds are a must. But what if we tell you that these tiny, oil-rich seeds are loaded with nutrients as well. The benefits of sesame seeds can be seen in your skin, hair, or even bone health. 

Health Benefits of Sesame Seeds

Healthy Benefits of Sesame Seeds

Loaded with essential vitamins and minerals, sesame seeds can be a great addition to your diet. But before you proceed, let’s take a look at some of the sesame seeds benefits.

1. Good Source of Fibre

Did you know that only 3 tablespoons or 30 grams of unhulled sesame seeds can provide 3.5 gms of fiber? You can get 12% of the Reference Daily Intake (RDI) by adding sesame seeds to your diet.  

Benefits of Sesame Seeds

Due to the presence of fiber, sesame seeds benefit your digestive health. Besides, the fiber keeps you full for longer and that’s why many people use sesame seeds for weight loss as well. 

2. Promotes Cardiovascular Health 

One of the major benefits of eating sesame seeds is the way they can protect your heart from severe heart diseases. It contains around 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat.

Also Read:- How to Improve Heart Health

Regular consumption of sesame seeds can decrease high cholesterol as well as triglycerides. Both of these factors are a threat to your heart. Furthermore, lignans and phytosterols, the two plant compounds present in it also come with cholesterol-lowering effects. 

3. Regulates Blood Pressure

Being rich in magnesium, sesame seed benefits your heart health by keeping blood pressure under control. Additionally, the presence of polyunsaturated fats in sesame oil also helps regulate the blood pressure level.  

Besides, sesame seeds can also prevent hypertension which is a major risk factor for sudden strokes. 

4. Comes with Anti-inflammatory Properties

Rich in antioxidants, sesame seed is anti-arthritic and anti-inflammatory in nature. It not only helps the body to fight against chronic diseases but also reduces the pain and inflammation associated with arthritis as well.  

Besides, sesame seed benefits also include its antibacterial activities. Sesame seeds can fight a good deal not just against staph infections but also against common skin fungi.

5. Manages Blood Sugar Level

One of the many benefits of eating sesame seeds is managing your blood sugar level. If you are using sesame seed oil in your foods, then the effectiveness of traditional type 2 diabetes medications will be much higher than usual.  

Besides, the antioxidants in sesame oil also help in reducing the amount of sugar in your blood.

6. Sesame Seeds Good For Skin & Hair

Whether you are crying over hair fall or faded skin, sesame seeds can be a true savior. Sesame benefits your hair by providing plant polyphenols which can prevent premature greying and promote hair growth as well. 

Sesame Seeds Benefits for Skin & Hair

Sesame seed’s benefits for skin include glowing skin and no premature aging. If you feel like your skin glow is diminishing, try to incorporate sesame seeds into your diet to get an effective solution. 

7. Improves Bone Health

Sesame seeds are known for the impressive levels of essential minerals like zinc, calcium, and phosphorus available in it. Together, these minerals can strengthen bone density and therefore boost your bone health. 

Also Read:- Sesame Oil Health Benefits

Moreover, these minerals are very important for your body as they help repair bones weakened because of an injury or bone conditions like osteoporosis. 

However, you can only get the benefits of sesame seeds by soaking, roasting, or sprouting the seeds if you want to improve your bone health. 

8. Good for Thyroid Health

If you are suffering from thyroid issues, sesame seeds can offer you some relief. Selenium plays a key role in making thyroid hormones and managing your thyroid health. Sesame seeds can provide around 18% of the selenium reference daily intake (RDI). Thus, making sesame seeds the right dietary choice to combat thyroid. 

Besides, the benefits of eating sesame seeds include getting enough iron, copper, zinc, and vitamin B6. These nutrients also help the creation of thyroid hormones and therefore thyroid health.

9. Sesame Seeds Good for Male

When added to the diet, sesame seed benefits male reproductive health. It can increase male fertility by improving sperm quality as well as managing the maturation in the epididymis. 

Also Read:- Platelet Rich Foods

In addition to that, sesame lignans also contribute to the improvement of the quality of the produced sperm.

Nutritional Value of Sesame Seeds

100 gms of sesame seeds provides,

Energy563 kcal
Carbohydrates25 g
Protein18.3 g
Fats43.3 g
Fiber16.8 g
Calcium1450 mg
Iron9.3 mg
Phosphorous570 mg
Copper2.29 mg
Zinc12.20 mg

Sesame Seeds Side Effects

Too much of anything can cause trouble for your health. Similarly, excessive consumption of sesame seeds can result in severe side effects. 

Sesame Seeds Side Effects
  • Sesame seed side effects include bowel obstructions when consumed excessively. It can cause severe digestion issues and harm your overall health as well.  
  • One of the major side effects of eating sesame seeds is ischemia. It is a medical condition when your body doesn’t get enough blood. 
  • Consume it in a limited amount to avoid any health hazards as sesame seeds are allergic in nature. 
  • People with diabetes need to be cautious about their sesame seeds intake as it may increase blood sugar levels. However, this claim is under study.


So, when you are drizzling a bit of sesame oil on your salads or sauteing your veggies, you will know that you are making a healthy choice. Sesame seeds are a great addition to your diet in terms of both taste and nutrition. 

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