Nutritional Benefits of Sesame Seeds for Health


What Are Sesame Seeds?
Sesame seeds are tiny, oil-rich seeds that come from the sesame plant. They have a nutty flavor, a crunchy texture and are packed with nutritional benefits. The seeds contain healthy fats, protein, antioxidants, fiber and essential minerals such as calcium, magnesium and iron.
How To Prepare Sesame Seeds
Sesame seeds are often sprinkled on hamburger buns, mixed into Asian dishes, or ground into Tahini dressing. There are several variations of sesame seeds including white, black and golden.
Here are some ways sesame seeds are used in cooking.
- Toasted and sprinkled on salads, stir-fries, noodles and sushi.
- Added to baked goods such as bagels, bread and cookies.
- Ground into Tahini, a creamy sesame paste that’s a key ingredient in hummus and dressings.
- Ground into a sesame paste popular in Asian cuisine, dipping sauces, marinades, and noodle dishes.
- Mixed into dough for breads, crackers and cookies.
- Used in tempura batter for extra crispiness in fried foods.
- Sesame oil is extracted from the seeds and used as a flavorful cooking oil.
- Sesame brittle is a crunchy candy made with caramelized sugar and sesame seeds.
- Made into halva, a sweet sesame-based dessert popular in Middle Eastern cuisine.
- Mixed into rice bowls for extra flavor.
What Are The Nutritional and Health Benefits of Sesame Seeds?
Sesame seeds pack a powerful nutritional punch. Here are some of their standout health benefits.
- Rich in healthy fats. They’re loaded with unsaturated fats, particularly omega-6 fatty acids, which support heart health and reduce inflammation.
- Sesame seeds are a great source of plant-based protein, providing a solid dose of protein to help with muscle repair and overall energy. Perfect for vegetarians and vegans.
- Sesame seeds are high in calcium and bone-strengthening minerals. They are packed with calcium, magnesium and phosphorus that help maintain bone density.
- Sesame seeds are loaded with antioxidants.
- Sesame seeds supports heart health.
- Sesame seeds boosts skin and hair health.










