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Sesame Seeds

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Sesame Seeds Nutritional Information (per 100g)

Water: 4.7 g
Calories: 573 kcal
Protein: 17.7 g
Carbohydrate: 23.5 g
Dietary fiber: 11.8 g
Sugars: 0.3 g
Fat: 49.7 g
Saturated fat: 7 g
Monounsaturated fat: 18.8 g
Polyunsaturated fat: 21.8 g
Vitamin B1: 0.8 mg
Vitamin B2: 0.2 mg
Vitamin B3: 4.5 mg
Vitamin B6: 0.8 mg
Vitamin B9: 97 μg
Vitamin E: 0.3 mg
Calcium: 975 mg
Iron: 14.6 mg
Magnesium: 351 mg
Phosphorus: 629 mg
Potassium: 468 mg
Sodium: 11 mg
Zinc: 7.8 mg

Hopefully, the encounters you have had with sesame seeds won’t just be when they are sprinkled over a burger bun; if that is the case, you really don’t know what you’re missing! Not only are they absolutely delicious, but they are packed full of nutrients that will give your body a welcome health boost.

Help Prevent Diabetes And Lower Cholesterol. In 2010, Sankar et al investigated the effects of sesame seed oil on the health of sixty type 2 diabetic participants. The results of the study showed that consuming 35g of the oil a day, in combination with the diabetic medication glibenclamide, reduced glucose levels by 36% and overall blood sugar levels by 43%.

Interestingly, the findings also showed that the type 2 diabetic participants had a 33.8% decrease in the levels of “bad” cholesterol in their system, they also showed an increase in “good” cholesterol by up to 17%.

Lower Blood Pressure And Promote Healthy Skin. According to a study published in 2011, daily consumption of black sesame seed flour can have significant effects on blood pressure. Thirty volunteers were divided into two groups and some were given a capsule containing the black sesame flour, the others received a placebo; they consumed the capsules daily for four weeks.

The results showed that systolic blood pressure had lowered in the group that had taken the black sesame seed capsules, but not in the placebo group. The team also found that levels of vitamin E – which is an antioxidant that is important for healthy skin – were increased as well.

Prevents Breast Cancer. It has recently been discovered that a component in sesame seeds, called sesamin, is effective at preventing cell growth in breast cancer cells. It does this by increasing the level of apoptosis. Apoptosis is programmed cell death and is an important process in multi-cellular organisms because it keeps the growth of cells in balance by preventing unnecessary cell growth – something which happens when cancer cell growth is triggered.

Protects DNA From Radiation Damage. Sesame seeds contain another antioxidant called sesamol which has recently been proven to help protect cellular DNA from damage caused by ionising radiation – which is found in things like x-rays. The research team blasted mouse cells with gamma radiation to see what effect the sesamol had and the results showed that it had a significant impact on protecting the cells from gamma radiation-induced damage.

Relieves Arthritic Symptoms. In 2013, a study was conducted in Iran with the aim of seeing how consuming 40g of sesame seeds a day, for two months, would affect the signs and symptoms of knee osteoarthritis infifty volunteers.  The volunteers were divided in half, one group received nothing and the other group received sesame seeds. The findings showed that those who had eaten sesame seeds experienced significant improvements in the symptoms associated with osteoarthritis in the knees.