Tuesday , February 7 2023

Sesame Seeds Health and its Nutritional Benefits (2)

Continued from last week…

·       Nullify the Effects of Alcohol

Sesame seeds help the liver to decompose the harmful effects of alcohol as well as other substances that generate poisoning in the body.

·       Serves as Weight-loss Diet

Sesame can be used by people who are practicing weight loss because it contains phytochemicals that help in burning excessive fats and body metabolism as well. There is the presence of other active ingredients in beni seed (sesame seed) that helps in reducing hunger and avoiding overeating which will help anyone practicing weight loss.

·       Good Source of B Vitamins

Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed. Removing the hull may either concentrate or remove some of the B vitamins. Three tablespoons (30 grams) of unhulled and hulled sesame seeds are provided. B vitamins are essential for many bodily processes, including proper cell function and  and metabolism.

·       Aid Blood Cell Formation

To make red blood cells, your body needs several nutrients — including ones found in sesame seeds. Sesame seeds supply iron, copper, and vitamin B6, which are needed for blood cell formation and function.

·       Lowers Blood Pressure

Nowadays high blood pressure is a major risk factor for heart disease and stroke while hypertension is a common health problem among the young and old both women and men. Studies have indicated that using sesame seed oil can help reduce hypertension because the magnesium in the oil helps reduce blood pressure. The extensive range of minerals and vitamins in the oil help boost your immunity. Its antioxidants and these nutrients help the body fight cancer causing elements in a better way.  Sesame seeds are high in magnesium, which may help lower blood pressure. Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure.

·       Aid Blood Sugar Control

Sesame seeds are low in carbs while high in quality protein and healthy fats — all of which may support blood sugar control. Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase. Maltase breaks down the sugar maltose, which is used as a sweetener for some food products. It’s also produced in your gut from the digestion of starchy foods like bread and pasta. If pinoresinol inhibits your digestion of maltose, this may result in lower blood sugar levels.

·       Nutritious Source of High Protein/Vegetarian Diet

Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein. Protein is essential for your health, as it helps build everything from muscles to hormones. Notably, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins — particularly legumes, such as kidney beans and chickpeas. On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts. Sesame seeds are a good source of dietary protein, with high-quality amino acids making up 20% of the seed. Thus, they are perfect to form part of a high-protein vegetarian diet. Just sprinkle them over your salads, veggies, and noodles.

·       Good for Pregnant Women

 Sesame is good for pregnant women because it contains natural folic acid for preventing and reducing the chances of birth defects.

·       Thyroid Health

Sesame seeds are a good source of selenium. Your thyroid gland contains the highest concentration of selenium of any organ in your body. This mineral plays a vital role in making thyroid hormones. As explained, sesame seeds are a good source of iron, copper, zinc, and vitamin B6, which also support the production of thyroid hormones and aid thyroid health.

·       Nourish the Organs and Boosts Metabolic Function

Black sesame seeds have been found to increase energy, nourish the brain and slow down aging. The regular consumption of black sesame seeds can help reduce the symptoms of backache, painful or tight and stiff joints, and weakness in the joints as well.

Optimum metabolism is important for overall health. It keeps the body strong and gives high levels of energy that can be used externally to perform work and internally for cellular function. In addition, it increases mobility and activity, and promotes cellular growth. Sesame seeds are enabled as they are high in fiber. Further, they are also rich in proteins which are broken down inside the body, and the components are reused in multiple bodily functions.

·       Sesame Seed Protects from Radiation

Sesame seeds have been found very effective in protecting the body organs from the effects of radiation due to the presence of a compound called sesamol in it. The Sesamol found in sesame seeds and sesame oil protects the DNA from being damaged by radiation, provides strength to the body, and prevents the development of other forms of cancer due to cell mutation. One of the more unique benefits of consuming sesame seeds regularly is that it protects the organs from the harmful effects of radiation which can be so irritating and harmful to human health. It also prevents damage to the intestines and the spleen. Sources of radiation are many, including but not limited to, exposure to radiation in chemotherapy or radiotherapy. Radiation can result in cell mutation, which can cause many degenerative diseases.

·       Manages and Controls the Effect of Diabetes

The minerals contained in sesame such as magnesium are beneficial to health because it can help in the prevention of diabetes and the increased intake of such foods rich in magnesium can effectively aid in the production of insulin too. Sesame seeds contain magnesium and other nutrients that have been shown to combat diabetes. The usage of sesame seed oil as the sole edible oil has been found to be effective in lowering the blood pressure and plasma glucose in hypersensitive diabetics.

Many studies have shown that magnesium can have a positive effect in controlling the symptoms of diabetes. As diabetes is a lifestyle, patients who deal with it form a healthier dietary routine to help them combat the disease. A moderate intake of sesame seeds on a day-to-day basis can go a long way in helping diabetics, without having to do too much.

The fatty acids present in the Sesame seed, and the extract of the seed, can facilitate better functioning of the medication prescribed to diabetics, including glibenclamide. This is specifically true for those who suffer from type 2 diabetes. It makes the drug more effective in the body, and it also regulates insulin and glucose in the blood. Taking a moderate quantity of the seeds on a daily basis can go a long way to produce a better effect on diabetics’ condition.

·       Helps in Asthma Treatment

Magnesium can also help in the opening of the airways and as such is good for those having airways spams such as one who is asthmatic. Studies have supported magnesium’s usefulness in preventing the airway spasm in asthma. Eating magnesium-rich food such as sesame helps asthmatic persons because it contributes as much in relaxing and dilating the airways as well as reducing inflammation in the airways thereby reducing the asthmatic condition. This is to generally say that sesame is good for respiratory health because it prevents this respiratory disorder called asthma.

·       Respiratory Health

Magnesium contained in sesame seeds prevents asthma and other respiratory disorders by preventing airway spasms. Magnesium Supports Vascular and Respiratory Health as explained above.

·       Prevent Anemia/other Blood Diseases

Sesame contains iron which is good for health as it helps in the prevention of anemia and other blood related diseases. As you all know, the human body requires iron in good quantity so as to help produce hemoglobin which is the protein found inside the red blood cells. The function of this hemoglobin is to transfer oxygen from the lungs to tissues and then to the fetus; for this hemoglobin to be produced, the body requires iron. Since research has proved that sesame is rich in iron, it is advisable to take these seeds moderately from day to day so as to gain the quantity of iron the body requires to produce hemoglobin and prevent anemia. Sesame seeds, particularly the black ones, are rich in iron. Hence, they are highly recommended for those suffering from anemia and weakness

·       Reduces Hypertension

Hypertension is one of the biggest symptoms of ill-health today’s day. The number of cases of hypertension has increased over the last two decades, and this growth has been attributed to the lifestyle we now lead, which includes a huge change in the way we consume food on a daily basis. Consuming sesame seeds is an organic way to combat hypertension. The natural oils and fatty acids in the Sesame seeds prevent the development of several cardiac conditions. In addition, these seeds are rich in magnesium, which is a known vasodilator, which means that it reduces blood pressure. In one moderate serving, sesame seeds can provide up to 25% of the recommended intake of magnesium.

·       Sesame Seeds Reduces Inflammation

Using black sesame seed oil, either topically or by consumption, can help reduce ailments and conditions caused by inflammation. The high amount of copper in this oil helps the users cope better with inflammation caused conditions affecting the body joints. Sesame seeds may fight inflammation. Long-term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease.

Copper rich sesame seeds are a wonder food in combating a number of diseases with symptoms of inflammation, for instance arthritis. Moreover, the copper content of sesame seeds is also essential for strengthening the walls of the blood vessels, as thinner walls have a higher chance of rupturing. It strengthens bones and joints as well.

·       Prevents Cancer

Sesame seeds have been closely linked to a reduction in the risk of developing cancer because this seed is rich in a wide variety of vitamins and minerals. As mentioned earlier, sesame seeds are rich in magnesium; which has anti-cancer properties. They also contain an anti-cancer compound called phytate. Phytate is rare but powerful, in that it acts as an antioxidant. It minimizes the effects of free radicals, i.e. the unhealthy and potentially dangerous byproducts of metabolism, in the body. Higher amounts of free radicals not only cause cancers like leukemia, colon, prostate, breast, lung, and pancreatic cancer, they also cause premature aging, heart conditions, and cognitive dysfunction.

In recent studies, sesame seeds have proven to be effective in reducing the risk of colorectal tumors, thus preventing colorectal cancer while calcium has been shown to helps prevent Colon Cancer, Osteoporosis, Migraine, Premenstrual syndrome (PMS) and protect colon cells from cancer-causing chemicals. Therefore, consuming sesame seeds can prevent these conditions from developing and affecting the body.

·       Relief from Rheumatoid Arthritis

Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper’s effectiveness is due to the fact that this trace mineral is important in a number of anti-inflammatory and antioxidant enzyme systems. Sesame seeds contain copper, a mineral that is vital for antioxidant enzyme systems, thus reducing the pain and swelling associated with arthritis. Besides, this mineral provides strength to the blood vessels, bones, and joints.

In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin—the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints. Osteoarthritis is the most common cause of joint pain and frequently affects the knees. Several factors may play a role in arthritis, including inflammation and oxidative damage to the cartilage that cushions joints. Sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect your cartilage and may help reduce joint pain and support mobility in arthritis of the knee.

·       Good for Oral Health

One of the most notable effects of consuming sesame seeds is the betterment of oral health. Although sesame oil is better, sesame seeds can do the trick too. The fatty acids present in sesame seeds, when broken down and released in the mouth through chewing, can have impressive astringent and antibacterial effects. One of the most common bacteria that can negatively impact oral health is known as streptococcus. Consuming sesame seeds has been directly associated with reducing the presence of that bacteria in the mouth.

Sesame oil is used for oil pulling which helps to pull toxins from the tongue as well as the whole system and boost oral health by removing dental plaque and whitening your teeth. That oil from sesame is found to be more gently detoxifying than other oils that are used for detoxification. Oil pulling i.e. swishing your sesame seed oil in your mouth can be done using toasted sesame oil to reduce the amount of streptococcus mutans in both the teeth and the mouth saliva and boost the overall health. 1 to 2 tablespoon full of sesame seed oil can be used to lessen dental plaque. It is done by putting the above-mentioned quantity of toasted sesame seed oil in the mouth for up to 15 minutes and then rinsing the mouth with water after the duration. This helps to remove excess bacteria from the mouth and whiten the teeth.

·       Treatment of Anxiety

Sesame seeds contain several nutrients that have stress-relieving properties. Minerals like magnesium and calcium act as an antispasmodic by regulating the muscle function i.e. contraction and relaxation. Thiamin (vitamin B1) has calming properties that aid in proper nerve functioning. The deficiency of this vitamin can lead to muscle spasms, moodiness, and depression. Tryptophan is an essential amino acid that is involved in the production of serotonin, a neurotransmitter that reduces pain and regulates the sleep pattern and mood. The inadequacy of serotonin production and transmission in the brain can result in anxiety and depression.

Amazing Benefits of Sesame Seeds/Oil for Skin and Health


Sesame plants were originally grown in India and some parts of Africa, where their seeds were primarily used for extracting oil. This oil was then used in cooking, and is still one of the healthiest oil variants in the world.

Sesame seed oil is a rich source of phytonutrients such as omega-6 fatty acids, flavonoid phenolic antioxidants, vitamins and dietary fiber.

Although it is an oily seed, the fat content in Sesame seeds is largely the healthy variety, which is why it is one of the healthier cooking oils used across the globe. Sesame seeds can be purchased unshelled or shelled.

Sesame oil is used as salad oil or cooking oil, in shortening and margarine, and in the manufacture of soaps, pharmaceuticals, and lubricants. Sesame oil is used as an ingredient in cosmetics. The press cake remaining after the oil is expressed is highly nutritious.

The benefits of sesame seeds are not just culinary, but this nutrient-dense condiment is good for our body as well. Sesame seeds include a combination of vitamins and minerals and are one of the healthiest foods in the world. Sesame seeds have the highest oil content among all seeds and a delicate, nutty flavor that becomes more pronounced when they are roasted under low temperature for a few minutes. These seeds can be consumed in the raw or dried form, or even as roasted snacks. They are used as an ingredient in several cuisines. In addition to their culinary uses, these seeds possess nutritive, preventive, and curative properties, which render them usable in traditional medicines.

Skin Benefits of Sesame

Sesame is rich in powerful antioxidants and possesses antibacterial and antiviral properties. It offers several benefits to your skin by bringing blood and nourishment. The oil extracted from sesame seeds is rich in omega-6, calcium, magnesium, phosphorus, iron, and vitamins B and E which have been used as products of beautification. Benefits of sesame are not only for skin, but also for hair. It is said to trigger hair growth by nourishing the roots with its rich omega fatty acids content. It also helps in moisturizing the scalp and improves blood circulation to rejuvenate hair follicles. Let us learn how sesame seeds are beneficial for the skin.

·       Nourishes the Skin

Zinc is contained in sesame in large quantities and so it generates collagen which helps to replenish the damaged tissues of the human body. Regular use of sesame oil helps to keep the skin more elastic, prevent it from wrinkling appearances and skin coloration such as dark spots. This is as a result of some anti-cancer compounds such as magnesium, phytosterols and phytic acid in sesame.

·       Healing Properties

Sesame seed oil is a natural anti-inflammatory agent and has excellent healing properties. Its antibacterial properties help to get rid of skin pathogens like staphylococcus and streptococcus as well as common skin fungi such as athlete’s foot fungus. Sesame seed oil mixed with warm water can control vaginal yeast infections for women.

·       Treatment of Sunburns

When used after exposure to the wind or the sun, Sesame oil also prevents the body from being harmed by ultra-violet rays from the sun which can cause skin cancer. It prevents the harmful ultraviolet rays of the sun from damaging your skin, thus preventing the appearance of wrinkles and pigmentation. The regular usage of this oil significantly reduces the risk of skin cancer and prevents the skin from the effects of chlorine in swimming pool water.

·       Skin Detoxifier

The antioxidants contained in sesame seed oil help in detoxifying your skin. When applied on the skin, the molecules of this oil attract oil-soluble toxins that can be washed away with hot water and soap. Mix half a cup of sesame seed oil with half a cup of apple cider vinegar and a quarter cup of water. This should be applied every night after splashing your face with water. Important Note: You should include sesame seed oil in your beauty regime.

·       Suitable for Babies skin

Baby skin, particularly the area covered with diapers, often gets rashes due to the acidity of body wastes. Sesame seed oil protects their tender skin against these rashes. Applying it to the nose and ears provides protection against common skin pathogens. It also combats dryness of skin as well leaving your baby’s skin fresh, soft, supple, smooth and healthy.

·       Glowing Skin

Sesame seed oil can provide you with glowing and helps in healing skin. Sesame seeds help the skin remain warm and moist, maintain skin flexibility by keeping it soft and supple, and heal the areas of mild cuts and scrapes. It helps tighten the facial skin, particularly the area around the nose, and controls the enlargement of pores. It also controls eruptions and neutralizes the poisons which develop on the surface and in the pores. They are rich in anti-inflammatory properties that are vital in healing redness and other facial skin issues by getting rid of pathogens and other agents causing skin infections.

Mix one tablespoon of olive oil and two tablespoons of powdered sesame seeds. Apply this mixture on your face after dampening it. Follow the same exercise once or twice a week. You can also try a facial for glowing skin by massaging your face thoroughly with sesame seed oil and scrub your face with grounded sesame seed before washing off with warm water. Later, splash your face with cold water to close the pores.

·       Treatment of Cracked Heels

If you have cracked heels or sore feet, especially during the harmattan (dry) season, you can apply sesame seed oil every night before going to bed and cover your feet with cotton socks. This should be done for a couple of days or weeks to get soft and supple feet.

NEXT WEEK: Hair Benefits of Sesame Seeds (3)

To be continued next week… Don’t forget to like and follow me on all social media platforms.

Share your experience, suggestions, etc with us in the comment section or via email. Don’t forget to like and follow me on all social media platforms.

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