Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. Unhulled seeds have the outer, edible pod intact, while hulled seeds come without the pod. The shell gives the seeds a golden-brown cast. Hulled seeds have an off-white color but turn brown when roasted.
1.It Is A Good Source of Fiber.
Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake.
Since the average fiber intake in the United States is only half of the Reference Daily Intake thus RDI, eating sesame seeds regularly could help increase your fiber intake.
Fiber is well known for supporting digestive health. Again, growing evidence suggests that fiber play a great role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes.
2.It Helps Lower Cholesterol and Triglycerides.
A studies suggest that eating frequently sesame seeds helps decrease high cholesterol and triglycerides, which are risk factor risk factors of many health condition such as stroke and heart disease.Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat.
Research shows that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and decrease heart disease risk
3. Helps Lower Blood Pressure.
Sesame seeds are highly in magnesium, which may help lower blood pressure.
High blood pressure is a major risk factor for heart disease and stroke.
Moreover, lignans, vitamin E, and other antioxidants in sesame seeds help prevents plaque buildup in the arteries, capably maintaining healthy blood pressure.
In one study, people with high blood pressure took in 2.5 grams of powdered, black sesame seeds, a less common variety in capsule form every day.
4.Helps Support Healthy Bones.
Sesame seeds, both unhulled and hulled are rich in some nutrients that boost bone health, though the calcium is for the most part in the hull.
5. May Reduce Inflammation.
Sesame seeds helps fight against inflammation.
Long term low-level of inflammation play a significant role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease.
When people with kidney disease ate a mixture of 18 grams of flax seeds and 6 grams each of sesame and pumpkin seeds day-to-day for 3 months, their inflammatory builders dropped 51‒79%.
6.Sesame Seed Is A Nutritious Source of Plant Protein.
Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving.
To maximize protein availability, choose for hulled, roasted sesame seeds. The hulling and roasting processes reduce phytates and oxalate compounds that hamper the digestion and absorption of protein.
Protein is essential for our health, as it helps strengthen everything from muscles to hormones.
7.It Aid Blood Sugar Control.
Sesame seeds are low in carbohydrate but high in protein and healthy fats, all of which support blood sugar control.
Again, these seeds contain pinoresinol, a compound that helps regulate blood sugar by hindering the action of the digestive enzyme maltase.
Maltase breaks down the sugar maltose, which is used as a sweetener for some food products. It’s also produced in your gut from the digestion of starchy foods.
8. IT Is Rich in Antioxidants.
Animal and human studies suggest that consuming sesame seeds help increases the general amount of antioxidant activity in your blood.
The lignans in sesame seeds function as antioxidants, that helps fight against oxidative stress;a chemical reaction that may damage your cells and increase your risk of many chronic diseases.
Moreover, sesame seeds contain a form of vitamin E which is gamma-tocopherol, an antioxidant that especially shield against heart disease.
9. Sesame Seeds Support The Immune System.
Sesame seeds are a good source of several nutrients crucial for your immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E etc.
For example, your body needs zinc to develop and activate certain white blood cells that recognize and attack invading microbes.
Keep in mind that even mild to moderate zinc deficiency can impair immune system activity.
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