Why sesame is good

Discover the health benefits of sesame seeds

sesame seedsSesame seeds are commonly-known as disease-fighting and are high in nutrition. They are a rich source of many nutrients:

  • Minerals like magnesium, phosphorus, copper, iron, zinc, manganese, and selenium.
  • A, E, and B-complex vitamins like thiamin, riboflavin and niacin.
  • Antioxidants that help in reducing oxidative damage to vital organs.
  • Calories [so, eat in moderation].

These seeds are best eaten in the form of oil, tahini [sesame paste] or butter, since sesame seeds do not break down readily.

Benefits for you

Here’s how you can benefit by eating sesame seeds regularly:

Strong bones

Calcium and magnesium in the seeds enhance bone density and lower the risk of osteoporosis in older people. The copper helps reduce pain and swelling in arthritis.

Clear airways of the lungs

The magnesium content keeps asthma and other respiratory disorders in check by preventing inflammation and narrowing of the airways.

Relief from migraine

The magnesium in sesame helps in preventing blood vessel spasms, and eliminates related symptoms like headache and dizziness.

A healthy heart

The sesamin and sesamolin content helps reduce high blood pressure and cholesterol. The seeds are also rich sources of mono and poly unsaturated fats that prevent clogging of arteries.

A sharp brain

The vitamin E content of the seeds prevents nervous system disorders and strengthens the nervous system.

Healthy intestines

The dietary fibre in sesame helps maintain blood glucose levels and prevents constipation by providing roughage.

Menopausal pain relief

Regular consumption of black sesame seeds is found to be beneficial during menopause as it helps in reducing hot flushes, irritability, insomnia and back pain.

Cancer cure

The seeds contain unique substances called sesamin and sesamolin that are known to prevent the development and growth of cancerous cells and aid in cancer treatment.

A glowing skin

Sesame oil is known to prevent skin disorders and promote a healthy skin.

Ways to eat it

  • Add crunchy, roasted sesame seeds to steamed vegetables or tofu, or to sauteed or steamed chicken along with crushed ginger and garlic.
  • Combine toasted sesame seeds with a spoonful of sesame oil and crushed garlic. Add it to noodles, pasta or just use it as salad dressing.
  • Add sesame seeds to the batter for making homemade bread [kulchas], muffins or bread rolls.
  • Spread tahini on toasted garlic bread as a starter.
  • Add sesame seeds to dishes like dhoklas, kachoris or dal wadas.
  • Enjoy sesame seeds sprinkled over various veggies like til bhindi or dum aloo with sesame seeds and garlic as a filling.
  • Use paste of sesame seeds as a thickening agent for gravies.
Amee Khandha
Amee Khandha is a registered dietician in Mumbai. She is currently attached to various hospitals for consulting and also runs her own clinic.


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