Sesame Seeds: Nutritional Value, Health Benefits, and How to Use?

by Somya Agrawal

Sesame seeds are small, flat, oval-shaped seeds derived from the sesame plant (Sesamum indicum). These seeds are commonly used in various cuisines around the world for their rich, nutty flavor and versatility in cooking. Sesame seeds come in different colors, including white, black, and brown. Here are some key characteristics and types of sesame seeds:

1) White Sesame Seeds: These are the most common types of sesame seeds and are often used in baking, cooking, and garnishing. They have a mild, nutty flavor.

2) Black Sesame Seeds: Black sesame seeds are darker in color and have a more intense, earthy flavor compared to white sesame seeds. They are often used in Asian cuisine and desserts.

3) Brown Sesame Seeds: These are somewhere in between white and black sesame seeds in terms of flavor and color. They are a good option if you want a balance of flavor and appearance.

Sesame seeds are known for their high oil content, which is rich in polyunsaturated fats, including omega-6 fatty acids. They are also a good source of essential minerals such as calcium, magnesium, phosphorus, and zinc. Additionally, sesame seeds contain vitamins, dietary fiber, and protein.

Sesame seeds are used in a wide range of culinary applications, including baking, cooking, and as a garnish. They are commonly found in dishes like bread, rolls, sushi, salads, stir-fries, sauces (especially in the form of tahini), and sweets. The seeds can be used whole, ground into a paste (tahini), or pressed to extract sesame oil, which is used for cooking and as a flavoring agent.

Sesame seeds not only add a delightful texture and flavor to dishes but also offer various health benefits due to their nutrient content. They are a valuable ingredient in both traditional and modern cuisines worldwide.

What is the Nutritional Value of Sesame Seeds?

Sesame seeds are a nutrient-rich food, and their nutritional value per 1-ounce (28-gram) serving (about 3 tablespoons) typically includes the following:

  • Calories: Approximately 160 calories
  • Protein: About 5 grams
  • Fat: About 14 grams (saturated fats 2g, monunosaturated 5g, polyunsaturated 6g)
  • Carbohydrates: Roughly 7 grams
  • Dietary Fibre: Approximately 4 grams
  • Sugars: Less than 1 gram
  • Folate: About 11 micrograms (3% of DV)
  • Vitamin E: About 2 milligrams (10% of DV)
  • Thiamin (Vitamin B1): About 0.2 milligrams (14% of DV)
  • Riboflavin (Vitamin B2): About 0.1 milligrams (6% of DV)
  • Niacin (Vitamin B3): About 0.7 milligrams (4% of DV)
  • Vitamin B6 (Pyridoxine): About 0.2 milligrams (11% of DV)
  • Phosphorus: About 180 milligrams (18% of DV)
  • Potassium: About 120 milligrams (3% of DV)
  • Magnesium: About 100 milligrams (25% of DV)
  • Iron: About 4 milligrams (22% of DV)
  • Zinc: About 2 milligrams (13% of DV)
  • Calcium: About 280 milligrams (28% of the Daily Value, DV)
  • Copper: About 0.4 milligrams (37% of DV)
  • Manganese: About 0.7 milligrams (34% of DV)

Sesame seeds are particularly notable for their high calcium content, making them a valuable source of this mineral, especially for individuals who follow dairy-free or vegan diets. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats, which can be beneficial for heart health.

These values can vary slightly depending on factors such as the variety of sesame seeds and how they are prepared (roasted or raw). Sesame seeds are also a source of essential amino acids, making them a decent protein source for plant-based diets.

Keep in mind that the nutritional content of sesame seeds is relatively concentrated, so it’s essential to consume them in moderation as part of a balanced diet to reap their health benefits without overdoing calorie and fat intake.

 

What are the Health Benefits of Sesame Seeds?

Sesame seeds are a nutritious food that can offer several health benefits when included in a balanced diet. Some of the health benefits of sesame seeds include:

1. Nutrient-Rich:

Sesame seeds are a good source of essential nutrients, including vitamins (such as B vitamins and vitamin E), minerals (such as calcium, magnesium, phosphorus, and zinc), and healthy fats (monounsaturated and polyunsaturated fats).

2. Heart Health:

The monounsaturated and polyunsaturated fats in sesame seeds can help improve heart health by reducing bad cholesterol levels, which in turn can lower the risk of heart disease.

3. Blood Pressure Regulation:

The magnesium content in sesame seeds may help regulate blood pressure levels and promote overall cardiovascular health.

4. Bone health:

Sesame seeds are rich in calcium, which is essential for maintaining strong bones and preventing conditions like osteoporosis.

5. Antioxidant properties:

Sesame seeds contain antioxidants like sesamin and sesamol, which can help protect cells from oxidative damage, reducing the risk of chronic diseases.

6. Digestive Health:

The fiber in sesame seeds supports healthy digestion by preventing constipation and promoting regular bowel movements.

7. Reduced Inflammation:

Some studies suggest that sesame seeds may have anti-inflammatory properties, which can be beneficial for conditions like arthritis and other inflammatory diseases.

8. Weight management:

The fiber and healthy fats in sesame seeds can help promote a feeling of fullness, which may aid in weight management by reducing overall calorie intake.

9. Improved Skin Health:

The vitamins and minerals in sesame seeds, especially vitamin E, may contribute to healthier skin by reducing oxidative stress and promoting collagen production.

10. Cancer Prevention:

Some studies have suggested that the lignans in sesame seeds may have anticancer properties, though more research is needed in this area.

11. Blood Sugar Control:

Sesame seeds have a low glycemic index and may help stabilize blood sugar levels, which is particularly important for individuals with diabetes.

It’s important to note that while sesame seeds offer numerous health benefits, they are also calorie-dense, so it’s essential to consume them in moderation as part of a balanced diet.

Additionally, some people may be allergic to sesame seeds, so if you have known allergies or sensitivities, be cautious when incorporating them into your diet. If you have specific health concerns or dietary restrictions, it’s advisable to consult with a healthcare dietitian before making significant changes to your diet.

How to Use Sesame Seeds?

Sesame seeds are versatile and can be used in a variety of ways to add flavor, texture, and nutrition to your meals. Here are some common and creative ways to use sesame seeds in your cooking:

  • Sprinkle on Salads: Toasted sesame seeds add a delightful crunch and nutty flavor to salads. Simply sprinkle them over your favorite green salads or grain salads.

  • Bake into Bread and Rolls: You can incorporate sesame seeds into homemade bread, rolls, or bagels by sprinkling them on top just before baking. This will give your baked goods a beautiful appearance and a subtle nutty taste.

  • Make Sesame Bars: Combine sesame seeds with honey or a sweet syrup to create energy bars or sesame seed snacks. Press the mixture into a pan, let it cool, and cut it into bars or squares.

  • Sesame-Crusted Proteins: Coat chicken, fish, or tofu with sesame seeds before baking or pan-frying. This creates a crispy crust and imparts a rich, nutty flavor.

  • Sesame Dressings and Sauces: Make a delicious sesame dressing by mixing toasted sesame seeds, sesame oil, soy sauce, rice vinegar, and a touch of honey or sugar. This dressing is excellent for salads, noodles, and stir-fries.

  • Sesame Noodles: Toss cooked noodles with a sesame-based sauce made from tahini (sesame paste), soy sauce, garlic, ginger, and sesame oil. Top with sesame seeds, green onions, and vegetables for a tasty dish.

  • Garnish Soups and Stews: Sprinkle sesame seeds on top of soups, stews, or noodle dishes for added texture and flavor.

  • Sesame-Crusted Vegetables: Roast or grill vegetables like broccoli, cauliflower, or sweet potatoes with a coating of sesame seeds, olive oil, and seasonings.

  • Sesame-Coated Snacks: Mix sesame seeds with other nuts, dried fruits, and spices to create your trail mix or snack bars.

  • Sesame Rice: Stir toasted sesame seeds into cooked rice for a simple yet flavorful side dish.

  • Sesame Ice Cream Topping: Sprinkle sesame seeds over vanilla or black sesame ice cream for added texture and a unique twist.

When using sesame seeds, consider toasting them lightly in a dry pan over medium heat for a few minutes until they turn golden brown and release their aroma. This enhances their nutty flavor. Store sesame seeds in an airtight container in a cool, dark place to keep them fresh. Incorporating sesame seeds into your diet can provide not only a delightful taste but also a boost of essential nutrients.

 

SUMMING UP

Sesame seeds are nutrient-rich and offer several health benefits. They are particularly known for their high calcium content, making them particularly valuable for bone health. Sesame seeds are versatile and used in a variety of culinary applications. Incorporating sesame seeds into your diet can add a delightful nutty flavor, texture, and valuable nutrients to your meals, making them a versatile and healthy addition to a balanced diet.