Health and Nutrition Benefits of Sesame Seeds

A 3-tablespoon (30-gram) intake of sesame seeds provides 12% of the Recommended Dietary Allowance (RDA) for fiber, which is essential for digestive health.

1. Good Source of Fiber

Sesame seeds may reduce risk factors for heart disease, such as high triglycerides and "bad" LDL cholesterol levels.

2. May Lower Cholesterol

Sesame seeds, especially those that have been hulled, are an excellent source of protein, which is an essential building component for the body.

3. Nutritious Source of Plant Protein

Magnesium, which is abundant in sesame seeds, may help reduce blood pressure. In addition, their antioxidants may inhibit plaque formation.

4. May Help Lower Blood Pressure

Calcium is notably abundant in unhulled sesame seeds, which are also rich in other minerals necessary to bone health.

5. May Support Healthy Bones

According to a preliminary study, sesame seeds and their oil may have anti-inflammatory qualities.

6. May Reduce Inflammation

Sesame seeds are an excellent source of thiamine, niacin, and vitamin B6, all of which are essential for healthy cellular function and metabolism.

7. Good Source of B Vitamins

Sesame seeds provide iron, copper, and vitamin B6, which are required for the production and function of blood cells.

8. May Aid Blood Cell Formation

Low in carbohydrates and rich in high-quality protein and healthy fats, sesame seeds may help regulate blood sugar.

9. May Aid Blood Sugar Control

Sesame seeds include phytochemicals and vitamin E, which act as antioxidants to battle oxidative stress in the body.

10. Rich in Antioxidants

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