1. Rich Source Of Fibre:
Sesame seeds are an amazing source of fibre. Around 30 grams of unhulled sesame seeds provide you with 3.25 grams of fibre amounting to 12 per cent of referred daily intake. Good amount of fibre intake promotes digestion, prevents certain types of cancers, provides heart health, reduces the risk of obesity and controls type 2 diabetes.
2. Healthy Bones:
Regular consumption of sesame seeds along with hull provides good amounts of calcium, especially for women which in turn contributes to healthy bones. Since, these seeds contain natural compounds like phytates and oxalates that may slow down the absorption of nutrients in the body, eat them after roasting, soaking or sprouting. This will reduce the concentration of these natural compounds by at least half, facilitating more nutrient absorption.
3. Heals Inflammation
4. Reduces Cholesterol and Triglycerides:
Sesame seeds possess around 15 per cent of saturated fats, 39 per cent of monounsaturated fat and 41 per cent of polyunsaturated fat. Higher amounts of polyunsaturated and monounsaturated fats along with two plant compounds – lignans and phytosterols widely present in the seeds control the levels of bad cholesterol. Doctors recommend eating around 40 grams of sesame seeds daily, to witness around 10 per cent of reduction in total triglycerides.
5. Rich Source of Vitamin B:
Many vegetarians are reportedly Vitamin B deficient. B vitamins are responsible for various bodily functions like boosting metabolism and regulating cell function. Around 30 grams of both hulled and unhulled sesame seeds provide 19 per cent of thiamine, 11 per cent of niacin and 14 per cent of vitamin B6 and help you in meeting your daily dose of vitamin B.
6. Fights Oxidative Stress:
Consuming sesame seeds regularly increases anti-oxidant activity in blood, works against oxidative stress and prevents various chronic diseases. In fact, these seeds are also a rich source of gamma-tocopherol, a type of vitamin E that provides good skin health.
7. Improves Immunity:
These seeds are a rich source of various nutrients like selenium, copper, zinc, iron, vitamin B6, vitamin E that play a crucial role in the production of white blood cells to fight infections. If you are suffering from zinc deficiency, eat these nutty seeds to boost the levels.
8. Plant Protein:
Sesame is a rich plant protein source and a serving of 30 grams can provide you with 5 grams of protein. Studies reveal that hulled and roasted seeds are high on protein as the process reduces the amounts of oxalates and phytates that can interfere with the nutrient absorption. Take these seeds daily to build healthy muscles and for stronger bones.
Sesame seeds are super rich in natural oils which comprise 60% beneficial fatty oil of the lignan family (sesamin and sesamolin). The oil from sesame seed is abundant in linoleic and oleic acids, the majority of which are gamma-tocopherol and other isomers of the vitamin.
Sesame seeds are also a great source of essential amino acids including lysine, tryptophan and methionine. The dense nutrient profile in sesame seeds provide a host of health benefits including prevention of cancer, lowering the risk of heart disease, promoting digestion and making the bones stronger.