15 reasons to add sesame seeds to your diet

Sesame seeds are inexpensive, versatile and easy to get. Today we review the benefits endorsed by science of including them in soups, salads, toasts and many more dishes.

Sesame seeds are small and rich in oil, from the Sesamum indicum plant. Without shell, they have a whitish color but turn brown when roasted. On the other hand, there is also black sesame.

If you have no idea what kind of benefits their consumption can bring to your health, you should know that they have been used in folk medicine for thousands of years.  Sesame can protect against heart disease, diabetes and arthritis by just eating a small handful a day.

15 health benefits of sesame

Contribution of fiber: Three tablespoons (30 grams) of sesame seeds without shell provide 3.5 grams of fiber, which is equivalent to 12% of the daily reference intake. Fiber supports your digestive health and also, growing evidence reveals that eating at least 25 to 29 grams of fiber daily reduces by 15 to 30% the rates of cancers, strokes and heart disease.

Lowers cholesterol and triglycerides: Some studies suggest that eating sesame seeds regularly can help lower cholesterol and high triglycerides, which are risk factors for heart disease. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat. They also contain two types of plant compounds: lignans and phytosterols, which can also have cholesterol-lowering effects.

They are a nutritious source of vegetable protein: Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. It is recommended to eat them roasted and shelled to guarantee better absorption. Remember that protein is key to a multitude of things, from muscle building to hormone production.

Lower Blood Pressure: Sesame seeds are rich in magnesium, which can help lower blood pressure. Additionally, lignans, vitamin E, and other antioxidants prevent plaque buildup in the arteries.

Healthier Bones: Shelled sesame seeds are especially rich in nutrients vital to bone health, including calcium. Soaking, roasting or sprouting sesame seeds can improve the absorption of these minerals.

They fight inflammation: Long-term low-level inflammation can play a key role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease. The preliminary investigation existing to the moment suggests sesame seeds and their oil may have anti – inflammatory properties.

Good source of B vitamins: Three tablespoons of sesame seeds provide high proportions of thiamine, niacin and vitamin B6, which are necessary for cellular function and metabolism.

They help the formation of blood cells:  Sesame seeds supply iron, copper and vitamin B6, essential for the formation and function of blood cells.

They control blood sugar: Being low in carbohydrates and high in protein and healthy fats, they contribute to the control of blood sugar. In addition, they contain pinoresinol, a compound that can help regulate blood sugar by inhibiting the action of the digestive enzyme maltase.

Rich in antioxidants: Animal and human studies suggest that consuming sesame seeds may increase the total amount of antioxidant activity in the blood. The lignans in sesame seeds work as antioxidants, fighting oxidative stress, a chemical reaction that can damage your cells and increase your risk of many chronic diseases. They also contain a form of vitamin E called gamma-tocopherol, an antioxidant that protects your heart.

Boost the immune system: Sesame seeds are a good source of several crucial nutrients for the immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E

Calm knee pain caused by osteoarthritis: This is the most common cause of joint pain and often affects the knees. Sesame has anti-inflammatory and antioxidant effects that can protect your cartilage.

More health for your thyroid: Sesame seeds are a good source of selenium, as they supply 18% of the RDI in both shelled and shelled seeds. This mineral plays a vital role in the production of thyroid hormones.

They help hormonal balance during menopause: Sesame seeds contain phytoestrogens, plant compounds that are especially useful when estrogen levels decrease during menopause. For example, phytoestrogens can help counteract hot flashes and other low estrogen symptoms.

Easy to add to your diet: You can add them to fried and grilled products, cereals like rice -in fact, they are very common in sushi-, hummus, bread, smoothies, salads, soups, creams, yogurt, garnishes and etcetera. You can also use sesame seed butter, also known as tahini.

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