Health and Nutritional Benefits of Sesame Seeds

 


When you think of sesame seeds, you probably think of white sesame seeds that often are incorporated into bread or meditterranean recipes. But there is actually another type of sesame seeds: black sesame seeds. The difference between black and white sesame exists in the color, flavor, and texture.


Here are some differences between white and black sesame seeds:


  • White sesame seeds have their hull removed which exposes the white inner parts while black sesame seeds are unhulled. 

  • White sesame seeds are sweeter and nuttier than black sesame seeds.

  • Black sesame seeds are crunchier than white sesame seeds since their hull is intact. 

However, sesame seeds benefits and sesame seeds nutrition surpass their surface-level differences. Let’s take a look at sesame seeds benefits, sesame seeds nutrition, and uses so you can be more conscious of what you consume and elevate your meals.  

Sesame Seeds Nutrition

Sesame seeds are packed with essential nutrients like B vitamins, minerals, antioxidants, omega-3 fatty acids, calcium, lignans, unsaturated fats and fiber. However, black sesame seeds are known to contain higher nutrient levels than white sesame seeds. For example, both sesame types of sesame seeds are known to contain calcium. Black sesame seeds are simply known to have a higher calcium content than white sesame seeds. 

Sesame Seeds Benefits

Even though both sesame seeds have similar nutritional content, they benefit the health in different ways. 

Black Sesame Seeds Benefits

  • Helps Prevents Cell Damage 

Antioxidants help repair damaged cells, slow the rate of cell damage, and kickstart cell repair, and recovery.

  • Helps Strengthens Bones

Calcium and zinc in Black Sesame Seeds slow the rate of bone loss helping keep the bones healthy and strong, and help prevent diseases like osteoporosis. 

  • Supports Digestive Health

Omega 3 fatty acids and fiber in Black Sesame Seeds lubricate intestine walls, improve bowel movements, and protect the digestive system from issues. 

  • Promote Lactation for Nursing Mothers

B vitamins, zinc, magnesium, copper, unsaturated fats improve the flow of breast milk and contribute to healthy child development.

  • Helps Control Blood Pressure

Magnesium helps lower blood pressure while lignans, vitamin E, and antioxidants prevent plaque buildup in the arteries.  

White Sesame Seeds Benefits

  • Helps Fight PCOS

White Sesame Seeds are beneficial for people suffering from PCOS as the nutrients present in these seeds don’t spike insulin levels and help regularize hormone disorders.

  • Boosts Immunity

Nutrients present in White Sesame Seeds aid in the production of white blood cells which help fight diseases. These seeds also boost levels of zinc, benefiting those with zinc deficiency.

  • Rich Source of Vitamin B

Vitamin B regulates cell function and boosts metabolism. Regular intake of these seeds can help vegetarians meet their daily dose of Vitamin B.

  • Helps Control Blood Pressure

White Sesame Seeds protect cardiovascular health by lowering blood pressure and reducing the strain on the cardiovascular system. 

Different Ways to Use Sesame Seeds

Both types of sesame seeds can be used in various ways. In the kitchen, you can use them to make sesame cooking oil, salad dressings, dips, etc. You can sprinkle them on bread, salads, noodles, and any type of rice bowl. You can also use sesame seeds to make desserts and protein breakfast items. In South Indian cuisine, white sesame seeds are used to make ladoo. If you want a power-packed start to your day, you can also make protein balls with sesame seeds, dates, and oats. 

Outside the kitchen, sesame seeds can be used in hair and face masks and hair oils. The omega-3 fatty acids present in sesame seeds helps rejuvenate the scalp and hair follicles, and stimulate hair growth. Sesame seeds are also known to contain anti-ageing properties thanks to the antioxidants and oils present. Therefore, using them in face masks or skin care can help boost skin health and prevent ageing. 

Little known fact is that these tiny, oil-rich seeds are extremely easy to incorporate into your everyday routine - from meals to skincare - even if they seem intimidating. Sprinkle them on your meals anytime for an added crunch, flavor, and nutrition. The world’s your oyster when it comes to recipe possibilities with these superseeds!

Location: United States

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