Sesame or sesame seeds ( Sesamum indicum L ) are a food known worldwide for being made up, mostly, of oil, protein, fiber, polyunsaturated fats, in addition to the high percentage of calcium, vitamin B1, vitamin E and its high proportion of magnesium.

In this sense, in the following article you will be able to discover the magnificent benefits that sesame seeds have for the proper functioning of your body, in addition to the different ways in which you can consume this small but nutritious food.

What benefits do sesame seeds have for health?

Sesame stands out from other seeds because it is an excellent nutritional supplement in any diet , in addition to the fact that there are two types of this food in the current market: white sesame and brown sesame , although it is the same type of seed they can several properties according to the presentation of each one.

You should know: Brown or black sesame seeds have a high antioxidant content, while white sesame seeds are rich in calcium.

1. They reduce cholesterol and blood pressure

The great contribution of sesame fiber, located at 7.9 mg per 100 grams of this seed, makes it an excellent food to combat cholesterol and as the ideal ingredient in diets to reduce body fat, which benefits in turn the balance of blood pressure.

Note: An article published by the Revista Iberoamericana de Ciencias details that “Sesame oil is characterized by the presence of lignans , mainly sesamin, sesamolin, and sesamol, which have been attributed the ability to lower cholesterol levels.” and blood pressure, antioxidant and anticarcinogenic . (1)

2. They improve blood circulation

In addition to reducing cholesterol that can clog bloodways, sesame seeds contain B vitamins, vitamin E, and antioxidants that promote blood circulation, especially in people with vascular conditions.

3. They slow cell aging

The content of sesamin and sesamol, together with the vitamin E that sesame has, produce a regenerative effect for the cells and tissues that make up the different systems of the body, especially the brown or black sesame seeds that are an excellent source of antioxidants.

Important: A study published by the Heliyon magazine (2) details that the consumption of sesame seeds has positive effects on people suffering from Parkinson’s disease, thanks to the substance known as sesaminol that sesame has and that prevents the neural damage naturally.

4. They improve digestive functions

Sesame seeds have a good amount of insoluble fiber , this has a prebiotic effect that favors intestinal flora, therefore regular consumption of sesame can regulate digestion and intestinal transit.

5. They strengthen bone health

Within foods with calcium , sesame seeds stand out for their excellent amount of this mineral, thus providing 670 mg per 100 grams of this dry fruit, its consumption being convenient for people suffering from rheumatoid arthritis, calcium deficiency or diseases related to the skeletal system.

6. They prevent migraines and premenstrual discomfort

One of the most outstanding properties of sesame is its high magnesium content, thus being able to find, for every 100 grams of seeds, 670 mg of said mineral, thus becoming the ideal food to relieve migraines, colic and premenstrual syndrome.

To highlight: The Spanish Food Book (3) , states that “A 25 g serving of sesame covers 26% and 28% of the recommended daily intake of magnesium for men and women aged 20 to 39 who perform physical activity in a moderate way” , which in turn benefits the other systems that make up the human body.

7. They promote rest

The contribution of calcium, magnesium and Omega 6 from sesame seeds help the central nervous system, especially neurotransmitters , to produce the substances the body needs to relax and fall asleep faster.

How should sesame seeds be eaten?

We suggest that you incorporate the seeds into your diet as part of the salad dressing, in the preparation of desserts, breads , include it in fruit juices or infusions, you can also make a tahini, that is, a sauce to accompany your meals.

Tip: To consume sesame seeds, first of all we recommend that you toast and crush them a bit , in this way your body will be able to enrich itself with its nutrients more easily, if you cannot perform these actions you should chew them very well and slowly.

Key Findings

  • Sesame or sesame seeds are a food rich in vitamins, minerals and antioxidants, of which there are 2 types: brown sesame and white sesame.
  • The consumption of these seeds helps to reduce cholesterol, balance blood pressure and improve intestinal transit thanks to its great contribution of fiber.
  • The content of vitamin E and antioxidants that sesame has, prevents diseases at the neuronal level and improves circulation.
  • The large amount of magnesium that sesame contains helps prevent migraines and regulates the symptoms caused by premenstrual syndrome.
  • The healthy consumption of sesame seeds is 2 tablespoons per day.

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