Before their claim to fame as the quintessential topping for hamburger buns, sesame seeds had been used for millennia in both food and medicine.

Considered one of the oldest oil seed crops in human history, the sesame plant (Sesamum indicum) can be traced back to the ancient Egyptians. Historical records maintain that like their neighboring nations in the Middle East, the ancient Egyptians used both the seeds and the oil of the sesame plant for medicinal purposes.

In Ayurvedic medicine, for instance, Indian healers used ground sesame seeds as a poultice for treating ulcers, burns and scalds. In traditional Chinese medicine, on the other hand, sesame seeds had been used to stimulate lactation in breastfeeding mothers.

Health benefits of eating sesame seeds

Not much has changed since then as sesame seeds continue to be used (and studied) for their potent medicinal properties and nutrients. Far from being just another health fad, sesame seeds boast a number of incredible health benefits. Here are some of them:

Promotes heart health

Current studies maintain that eating sesame seeds can lead to better heart health. One reason for this is that the seeds contain plant compounds, such as sesamin and alpha-linolenic acid, that help inhibit the absorption of too much cholesterol into the bloodstream.

Fights inflammation

Sesame seeds are a great source of copper, an essential trace mineral that helps strengthen immune functions against inflammation, especially those that occur along the joints, bones and muscles.

Enhances gut health

Fiber-rich sesame seeds help maintain optimal gut health. The soluble fiber in the seeds softens stool to reduce the occurrence of conditions like constipation and diarrhea. Fiber also helps maintain optimal colon health and protects against gastrointestinal diseases.

Reduces the risk of diabetes

Sesame seeds contain magnesium, an essential mineral that helps regulate blood sugar for better blood sugar control. Magnesium has also been found to regulate blood pressure and improve insulin sensitivity in both prediabetic and diabetic patients.

Protects against cancer

Oil-soluble lignans, such as sesamin and sesamolin, are hailed for their cancer-fighting properties. Sesame seeds are also rich natural sources of antioxidants, including vitamins E and K, that protect against inflammation and cellular damage due to carcinogens.

Protects against the harmful effects of radiation

Recent studies found that sesamol, another organic compound in sesame seeds, might help protect DNA from the harmful effects of radiation due to cancer treatments like chemotherapy and radiotherapy.

Supports bone development

Eating sesame seeds might also lead to stronger bones. One reason for this is that sesame seeds boast ample amounts of nutrients needed for bone health, including zinc, calcium and phosphorus.

Stalls aging

Besides its immune-boosting benefits, zinc, an essential mineral found in sesame seeds, stimulates the production of collagen. Collagen is a protein that helps maintain the structural integrity of skin cells to stall signs of aging and keep the skin looking radiant.

Boosts metabolic function

Eating protein-rich sesame seeds is also great for our bodies’ metabolic rate. This is because protein can increase metabolic rate more than carbs or fats. The result? You feel more full after eating, and your body is able to burn fats and calories more efficiently.

Improves oral health

Because of its natural antibacterial properties, sesame seed oil can also be used in oil pulling to enhance oral health. Oil pulling is an ancient dental technique that involves cleansing the mouth of acids and oral bacteria using natural substances like oils.

Maintains healthy hair

Sesame seeds possess plant compounds called polyphenols that help promote healthy hair by strengthening hair follicles and increasing hair thickness. The amino acids and antioxidants in sesame seed oil can also keep hair from becoming dull and damaged.

Increases male fertility

Some studies also suggest that the regular consumption of sesame seeds can help increase sperm count, boost sperm health and enhance overall male fertility.

Eating sesame seeds as part of a balanced diet

Sesame seeds add a unique nuttiness and a delicate crunch to all sorts of foods, from salads to pastries. To incorporate them into a balanced diet:

• Use them in homemade pastries – Mix sesame seeds into the dough or sprinkle them on pastries as a finishing touch.
• Toss them into salads – Toss a handful of sesame seeds into salad greens for that light hint of nuttiness.
• Snack on them – Build a nutritious trail mix using sesame seeds, almonds, chia seeds, pistachios and other nuts.
• Sprinkle them on sides and appetizers – The best thing about sesame seeds is their versatility. Add them to soups, sides, yogurt, meat dishes–you name it.
• Use sesame seed oil in cooking – Opt for healthier oils like sesame seed oil in cooking.

The seeds and oil of the sesame plant are considered potent superfoods because of their incredible nutrition profile. Eat them regularly as part of a balanced diet to reap their health and nutritional benefits.

Sources:

CMS.HerbalGram.org

OrganicFacts.net