Uncover the Secrets of Sesame Seeds: Nutritional Information, Benefits, Uses and Recipes

Sesame seeds are tiny, nutrient-rich seeds obtained from the plant Sesamum indicum. They are an excellent source of plant-based protein, dietary fiber, and healthy fats, primarily unsaturated fats. Additionally, sesame seeds provide important micronutrients such as calcium, several B vitamins (including thiamine and niacin), vitamin E, and antioxidants like lignans (e.g., sesamin and sesamolin).

These components contribute to sesame seeds’ reputation as a healthful food that supports bone health, cardiovascular health, and overall well-being. Including sesame seeds in your diet can help provide essential nutrients in a natural and balanced form.

Nutritional Value of Sesame Seeds

According to the United States Department of Agriculture (USDA) FoodData Central, 100 grams of sesame seeds provide approximately 563 kcal of energy along with the following nutrients:

• Carbohydrates: 23.4 g
  
• Dietary Fiber: 11.8 g
  
• Protein: 17.7 g
  
• Calcium: 975 mg
  
• Iron: 14.6 mg
  
• Phosphorus: 629 mg
  
• Potassium: 468 mg
  
• Magnesium: 351 mg

These values illustrate that sesame seeds are nutrient-dense, especially high in calcium, iron, and magnesium, which contribute to bone health, oxygen transport, and various metabolic functions.

Uses of Sesame Seed

Sesame seeds, with their rich nutrient profile, offer several potential health benefits:

1. Lowering Blood Pressure

Sesame seeds are a good source of calcium and magnesium, minerals essential for maintaining healthy blood pressure and supporting blood vessel function. Adequate intake of these minerals may contribute to lowering elevated blood pressure, which is important for reducing the risk of cardiovascular diseases (National Heart, Lung, and Blood Institute, 2021).

2. Heart Health

Sesame seeds contain beneficial fats, including monounsaturated and polyunsaturated fatty acids. According to the American Heart Association (2020), replacing saturated fats with these healthy fats can help reduce levels of LDL (“bad”) cholesterol and lower the risk of heart disease.

3. Antioxidant Properties

Sesame seeds are rich in lignans, such as sesamin and sesamol, which exhibit antioxidant effects. These antioxidants help combat oxidative stress, potentially reducing the risk of chronic conditions like cardiovascular disease, neurodegenerative disorders (e.g., Alzheimer’s disease), and certain types of cancer (National Center for Complementary and Integrative Health, 2022).

Also Read: Sabja Seeds Nutrition and Health Benefits

Benefits of Sesame Seeds

Incorporating sesame seeds into your diet can offer several health advantages. Here are four notable benefits:

1. Improves Digestion

Sesame seeds are high in dietary fiber and contain healthy unsaturated fatty acids. The fiber aids in promoting regular bowel movements by adding bulk and easing the passage of food through the digestive tract. This can help maintain colon health and may reduce the risk of gastrointestinal disorders.

2. Supports Immune Function

Sesame seeds are a good source of zinc, an essential mineral that supports immune system function. Zinc contributes to the activation and proliferation of T-lymphocytes, which are critical in fighting infections. Consuming sesame seeds can provide approximately 20% of the recommended daily intake (RDI) of zinc, supporting overall immune health.

3. May Help with Pain Relief and Allergies

Rich in copper and magnesium, sesame seeds can contribute to pain management and respiratory health. Copper plays a role in reducing inflammation and has been studied for its potential benefits in rheumatoid arthritis. Magnesium is involved in muscle relaxation and may help alleviate symptoms related to respiratory issues.

4. Promotes Healthy Bones

Sesame seeds provide important minerals such as calcium and zinc, which are vital for bone strength and structure. Regular consumption may help support bone density and reduce the risk of osteoporosis later in life.

Health Benefits of Sesame Oil

Here are the top three health benefits of sesame oil:

1. Helps Control Blood Sugar

Several studies suggest that sesame oil, rich in unsaturated fatty acids, may help regulate blood glucose levels. This effect can be beneficial for individuals managing diabetes. Pinoresinol, a lignan compound found in sesame seeds and oil, has been shown to play a role in maintaining healthy blood sugar balance by improving insulin sensitivity.

2. Promotes Healthy Hair and Skin

Sesame oil contains various nutrients, including B vitamins such as thiamine, niacin, folic acid, pyridoxine, and riboflavin, which support skin and hair health. Applied topically, sesame oil may help nourish the scalp, strengthen hair, and slow the greying process. Its antioxidant and anti-inflammatory properties also protect the skin from damage caused by UV radiation and environmental stressors.

3. Supports Mental Well-Being

Sesame oil is a source of the amino acid tyrosine, a precursor to neurotransmitters like serotonin. Adequate serotonin levels are important for mood regulation, and imbalances are linked to conditions such as depression, anxiety, and stress. Including sesame oil in the diet may contribute to mental wellness by supporting neurotransmitter synthesis.

Recipes of Sesame Seeds

Sesame seeds (also known as till seeds) are not only nutritious but also add great flavor to dishes. Here are two tasty and healthy recipes featuring sesame seeds:

1. Sesame Sweet (Til ke Laddu)

Ingredients:

• 1¼ cups sesame seeds (til)
  
• 1 tbsp ghee
  
• 1¼ cups crushed jaggery
  
• ¼ cup roasted peanuts
  
• ½ tsp cardamom (elaichi) powder

Instructions:

1. Roast the sesame seeds in a pan over medium heat until they turn golden brown (about 8 minutes). Set aside.
   
2. Heat the ghee in the same pan on low flame. Add the crushed jaggery and stir until it softens and starts melting.
   
3. Add the roasted sesame seeds, peanuts, and cardamom powder to the jaggery. Mix continuously on low heat for 1-2 minutes until well combined.
   
4. Wet your palms with water and shape the mixture into small round laddus.
   
5. Allow the laddus to cool completely before storing them in an airtight container.

2. Sesame Seed Pulao (Til ke Pulao)

Ingredients:

• 1½ cups basmati rice
  
• ¼ cup sesame seeds (til)
  
• A handful of cashews (broken in half)
  
• ½ cup dried coconut (shredded)
  
• 2 whole dried red chilies
  
• 4 tbsp ghee
  
• Salt to taste

Instructions:

1. Wash and soak the rice for 15-20 minutes. Drain and cook the rice with salt until done.
   
2. Dry roast the sesame seeds in a pan until aromatic and slightly golden. Set aside.
   
3. In the same pan, heat some ghee and roast the cashews until golden. Roast the dried coconut in the same pan until slightly browned.
   
4. Add a little more ghee and sauté the dried red chilies (and bay leaves if using) until fragrant.
   
5. Combine the roasted sesame seeds, cashews, coconut, and sautéed chilies with the cooked rice.
   
6. Toss everything gently to mix well. Your sesame seed pulao is ready to serve!

Side Effects of Sesame Seeds

1. Allergy

Sesame seeds and sesame oil can cause allergic reactions in some individuals. Symptoms may occur when sesame oil is applied to the skin, ingested, or inhaled (e.g., nasal sprays). If you have a known allergy to sesame or related products, avoid using them. Always consult a healthcare professional, herbalist, or Ayurvedic doctor before using sesame-based products, especially if you have a history of allergies.

2. Digestive Issues and Bowel Obstruction

Due to their high fiber content, consuming excessive amounts of sesame seeds may lead to digestive discomfort or even bowel obstruction in rare cases, particularly if not balanced with adequate water intake. Additionally, combining sesame seeds with milk might slow digestion, potentially causing coagulation in the intestines, which can lead to symptoms like gas or heartburn. It is advisable to consume these foods separately and in moderation to avoid digestive irritation.

Precautions for Sesame Seeds

Blood Glucose Levels: Sesame seeds may influence blood glucose levels. If you have diabetes or blood sugar concerns, monitor your levels regularly and consult your healthcare provider before incorporating sesame seeds into your diet.

Before Surgery: Avoid consuming sesame seeds at least two weeks prior to any scheduled surgery, as they may affect blood clotting or interact with medications.

Pregnancy and Breastfeeding: Pregnant or breastfeeding individuals should consult their healthcare provider to determine safe amounts of sesame seeds, as their effects during these periods are not fully established.

Final Thoughts

Sesame seeds offer numerous health benefits and serve as a rich source of energy. They are packed with essential minerals and vitamins such as zinc, copper, magnesium, vitamin D, and B-complex vitamins, all of which support the body’s vital functions and help strengthen immunity to combat illnesses.

There are many delicious ways to incorporate sesame seeds into your diet. However, it is important to be mindful of potential allergies and to exercise caution during sensitive periods of life. Always consult a healthcare professional or expert before adding sesame seeds to your routine to ensure you gain their benefits safely.

Expert Quote:

Sesame seeds are packed with nutrients and provide numerous health advantages, including promoting heart health and enhancing the immune system. Even small, regular servings can supply essential minerals, healthy fats, and antioxidants. However, it’s important for individuals to be aware of possible allergic reactions and seek medical advice before adding sesame seeds to their diet, particularly during pregnancy, breastfeeding, or prior to surgery.

– Dr. Kavya Rejikumar

Frequently Added Questions (FAQs)

References

1. United States Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central. Retrieved July 1, 2025, from https://fdc.nal.usda.gov/
2. American Heart Association. (2020). Dietary fats and cardiovascular disease. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
3. National Heart, Lung, and Blood Institute. (2021). How to prevent high blood pressure. https://www.nhlbi.nih.gov/health-topics/high-blood-pressure
4. National Center for Complementary and Integrative Health. (2022). Antioxidants and their role in disease prevention. https://www.nccih.nih.gov/health/antioxidants-and-their-role-in-disease-prevention
5. National Institute of Health Office of Dietary Supplements. (2023). Zinc. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
6. National Institute of Health Office of Dietary Supplements. (2023). Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
7. National Osteoporosis Foundation. (2022). Calcium and bone health. https://www.nof.org/patients/treatment/calciumvitamin-d/