Sesame Seeds: Health Benefits

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Sesame seeds are often used in cooking, particularly in Middle Eastern, Mediterranean, and Asian cuisine. These tiny seeds are packed with nutrients and offer a range of health benefits. Here are some of the key health benefits of sesame seeds:

  1. Good source of nutrients: Sesame seeds are a good source of many nutrients, including copper, manganese, calcium, magnesium, iron, zinc, vitamin B1, and dietary fiber. Just a quarter cup of sesame seeds contains about 29% of the recommended daily intake of copper, 31% of the recommended daily intake of manganese, and 35% of the recommended daily intake of calcium.
  2. Help lower cholesterol: Sesame seeds contain a compound called sesamin, which has been shown to help lower cholesterol levels. Sesamin works by inhibiting the absorption of cholesterol in the intestines, which can lead to a reduction in LDL (bad) cholesterol levels.
  3. Promote heart health: In addition to helping lower cholesterol levels, sesame seeds may also be beneficial for heart health in other ways. The magnesium in sesame seeds can help lower blood pressure, while the antioxidants in the seeds can help prevent oxidative damage to the heart.
  4. Support bone health: Sesame seeds are a good source of calcium, which is essential for strong bones. The magnesium in sesame seeds also plays a role in bone health by helping to regulate calcium levels in the body.
  5. May help regulate blood sugar: Sesame seeds contain a compound called lignans, which may help regulate blood sugar levels. Lignans have been shown to improve insulin sensitivity and glucose metabolism in animal studies.
  6. May have anticancer effects: Sesame seeds contain a variety of compounds that may have anticancer effects. For example, the lignans in sesame seeds have been shown to inhibit the growth of breast cancer cells in test tube studies.

It’s important to note that sesame seeds are high in calories and fat, so they should be consumed in moderation as part of a balanced diet. However, incorporating sesame seeds into your diet can be a simple and delicious way to boost your nutrient intake and support your overall health.