Sesame seeds are not only delicious in a variety of culinary dishes but also packed with nutrients and health benefits. These tiny seeds come in different varieties, but all of them contain beneficial properties.
Here are some of the health benefits of sesame seeds that you may not have known:.
1. Rich in Nutrients
Sesame seeds contain high amounts of healthy fats, fiber, and protein. A quarter cup serving of sesame seeds contains about nine grams of protein, three grams of fiber, and 15 grams of healthy fats.
Sesame seeds are also an excellent source of important minerals such as calcium, iron, magnesium, and phosphorus.
2. Promotes Healthy Bones
Sesame seeds are an excellent source of calcium, essential for bone health. A quarter cup of sesame seeds contains about 35% of the daily recommended intake of calcium.
The seeds also contain other bone-healthy minerals such as magnesium and phosphorus, making them an excellent choice for people who want to strengthen their bones and prevent osteoporosis.
3. Good for Heart Health
Studies suggest that sesame seeds may have heart-protective benefits. The seeds contain lignans, compounds that have been shown to have cholesterol-lowering effects.
Additionally, the high amounts of healthy fats in sesame seeds can help to lower blood pressure and reduce the risk of cardiovascular diseases.
4. Supports Digestive Health
The fiber content in sesame seeds can help to promote healthy digestion. Fiber is essential for keeping the digestive tract healthy and preventing constipation.
Sesame seeds also contain compounds such as phytosterols and phytic acid, which can help to promote digestive health.
5. May Help to Regulate Blood Sugar
The fiber content in sesame seeds may also be beneficial for people with diabetes. Studies suggest that fiber can help to slow down the absorption of carbohydrates, which can help to regulate blood sugar levels.
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Additionally, sesame seeds contain magnesium, a mineral that has been shown to improve insulin sensitivity and lower blood sugar levels in people with diabetes.
6. Boosts Immunity
Sesame seeds contain zinc, a mineral that is essential for the proper functioning of the immune system. Zinc is needed to produce immune cells that help to fight off infections and diseases.
Eating sesame seeds can help to boost your immune system and keep you healthy.
7. May Have Anti-Cancer Properties
Studies suggest that sesame seeds may have anti-cancer properties. The lignans in sesame seeds have been shown to have anti-cancer effects in animal and test-tube studies.
Additionally, sesame seeds contain antioxidants, compounds that can help to prevent DNA damage and reduce the risk of cancer.
8. Promotes Skin Health
The high amounts of zinc in sesame seeds can also benefit the skin. Zinc is essential for collagen production, the protein that gives skin its elasticity. Eating sesame seeds can help to promote healthy, youthful-looking skin.
9. May Reduce Inflammation
Inflammation is a factor in many chronic diseases, including heart disease, diabetes, and cancer. Studies suggest that sesame seeds may have anti-inflammatory effects due to their high amounts of antioxidants and healthy fats.
Consuming sesame seeds may help to reduce inflammation in the body.
10. Versatile and Delicious
Sesame seeds are not only healthy but also versatile and delicious. They can be added to salads, stir-fries, baked goods, and even smoothies. Using sesame oil in cooking can also provide the same health benefits as consuming sesame seeds.
Conclusion
Sesame seeds are a highly nutritious food that offers many health benefits. Including sesame seeds in your diet can help to improve your bone health, heart health, immune system, digestive health, and skin health.
They may also have anti-cancer and anti-inflammatory effects. Plus, they are versatile and tasty, making them an excellent addition to any diet.
