Sesame Seeds: Unlocking Ancient Health Benefits for Skin, Hair & Overall Wellness

Sesame seeds, popularly known as ‘Til‘ in Hindi, ‘Nuvvulu‘ in Telugu, ‘Ellu‘ (Tamil, Malayalam,Kannada), ‘Teel‘ in Marathi and ‘Til‘ in Bengali are the oldest condiment known to mankind.  They are nutty and fragrant seed variants. They add a lovely crunch to many Asian and Middle Eastern dishes. Both these races are known for their longevity (1).

The benefits of sesame are not just culinary but this nutrient-dense condiment is good for our bodies as well. Sesame seeds include a combination of vitamins and minerals and are one of the healthiest foods in the world.

Let’s look at how sesame is beneficial for us and how we can include it in our daily diet.

What Are Sesame Seeds?

• Sesame seeds are probably one of the first oilseeds known to mankind.

• Sesame plant is a flowering plant belonging to the Pedaliaceae family. These 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.

• Dry roasted sesame seeds are ground with olive into a thin, light brown colored paste, known as ‘Tahini’, which is a popular middle-eastern dip. In Europe, they are commonly used in the manufacture of margarine.

• There are several varieties of sesame seeds depending on the type of cultivar such as white, black and brown seeds.

• White sesame seeds have higher iron content than the black ones and are mostly used as ingredients in food or in the form of oil.

• Black sesame seeds are more flavorful and have a stronger aroma than white or brown sesame seeds and are preferably used in medicines. They contain 60% more calcium than the white ones.

• White sesame seeds are hulled, whereas the black and brown ones retain their hulls.

Health Benefits Of Sesame Seeds:

In addition to their culinary uses, these seeds possess nutritive, preventive, and curative properties, which render them usable in traditional medicines. Sesame seed oil is a rich source of phytonutrients such as omega-6 fatty acids, flavonoid phenolic antioxidants, vitamins and dietary fiber. These seeds, thus, offer a variety of benefits. The health benefits of sesame seeds include the following:

1. High Protein Vegetarian Diet:

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 (2). Just sprinkle them over your salads, subzis and noodles.

2. Prevents Diabetes:

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 (3).

3. Cures Anemia:

Sesame seeds, particularly the black ones, are rich in iron. Hence, they are highly recommended for those suffering from anemia and weakness (4).

4. Cardiovascular Health:

• Sesame seed oil prevents atherosclerotic lesions and hence, is beneficial for the heart health.

• They contain an antioxidant and anti-inflammatory compound called sesamol that also exhibits anti-atherogenic properties, thus improving the cardiovascular health.

• Sesame seeds are high in the monounsaturated fatty acid, oleic acid, which helps in lowering the bad cholesterol and increasing the good cholesterol in the body. This prevents the risk of coronary artery disease and strokes (5).

5. Anti-cancer Properties:

Sesame seeds contain magnesium which has anti-cancer properties. They also contain an anti-cancer compound called phytate. Sesame seeds have proven to be effective in reducing the risk of colorectal tumors, thus preventing colorectal cancer (6).

6. Digestive Health:

Sesame seeds support a healthy digestive system and colon as they are rich in fiber. This high fiber content helps in smooth functioning of the intestine, thus facilitating waste disposal and relieving constipation (7).

7. Relief From Rheumatoid Arthritis:

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

8. Respiratory Health:

Magnesium contained in sesame seeds prevents asthma and other respiratory disorders by preventing airway spasms (8).

9. Protection From Radiation Damage:

Sesamol found in sesame seeds and sesame oil has been found to prevent the DNA from being damaged by radiation. It also prevents damage to the intestines and the spleen.

10. Bone Health:

Sesame seeds contain zinc that boosts the bone mineral density and the bone health. The deficiency of this mineral can cause osteoporosis in the hip and spine area. Sesame seeds are a great source of calcium, a trace mineral that is vital to bone health (9).

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