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Overview

Benefits of Sesame Seed And Its Side Effects

The benefit of consuming sesame seeds can be seen in the multitude of long-term and short-term advantages it offers. It contains some unique compounds that positively impact health, which is a property that cannot be found in many other seeds. Overall, it facilitates digestion, improves skin and hair health, reduces hypertension, reduces inflammation, prevents cancer and bone diseases, controls diabetes, improves oral health, and improves metabolism.

Benefits of Sesame Seed And Its Side Effects

Table of Content

Sesame Seed
Nutritional Value of Sesame Seed
Nutritional facts Per 100 Grams
Vitamins and Minerals
Health Benefits of Sesame Seed
Facilitates Digestion
Boosts Metabolic Function
Keeps the Heart Healthy
Manages and Controls the Effect of Diabetes
Reduces Inflammation
Improves Bone Health
Reduces Hypertension
Prevents Cancer
Protection from Radiation
Facilitates Hair and Skin Care
Improves Oral Health
Uses of Sesame Seed
Side-Effects & Allergies of Sesame Seed
Cultivation of Sesame Seed

Sesame Seed

Sesame seeds are derived from the sesame plant, whichis one of the oldest oilseed plants in the world. It is extremely resilient and can be grown in a variety of climatic conditions.The seeds are very small in size, about 2 mm wide and 3-4 mm long.They are ensconced within small pods that line the plant’s axes. Originally, they were native to India and parts of Africa, although many other countries are now cultivating them as well.Although it is an oily seed, the fat content in it is largely the healthy variety, which is why it is one of the healthier cooking oils used across the globe. Sesame seeds can be purchased unshelled or shelled.

Nutritional Value of Sesame Seed

Sesame seeds are highly nutritional as only 100 grams of these seeds can contain up to 573 kcal of energy. Additionally, they also contain almost 50 grams of fat, of which approximately 85% are healthy fats. These seeds also contain an abundance of vitamin B6, thiamine, and niacin among vitamins, and calcium, copper, magnesium, iron, and phosphorus among minerals.

Nutritional facts Per 100 Grams

573 Calories
50 g Total Fat
11 mg Sodium
468 mg Potassium
23 g Total Carbohydrate
18 g Protein

Vitamins and Minerals

0.97 Calcium
81 % Iron
40 % Vitamin B-6
87 % Magnesium

Health Benefits of Sesame Seed

Mentioned below are the best health benefits of Sesame Seed
Health Benefits of Sesame Seed

Facilitates Digestion

It’s hard to comprehend, but these little seeds contain an impressive amount of fiber. Fiber is crucial to healthy digestion as it bulks up waste matter and then helps it move smoothly through the large intestine. In this way, fiber prevents the chances of a bowel obstruction. Moreover, it stimulates peristaltic movement, which is characteristic of the small intestine as it is processing food. Consuming sesame seeds have been directly related to the reduction of gastrointestinal problems like constipation or diarrhea. It also keeps the colon healthy and reduces the chances of developing serious gastrointestinal issues and cancer.

Boosts Metabolic Function

Optimum metabolism is key for overall health. It keeps the body strong and gives high levels of energy that can be used externally to perform work and internally for cellular function. In addition, it increases mobility and activity, and promotes cellular growth. Sesame seeds enable as they are high in fiber. Further, they are also rich in proteins which are broken down inside the body, and the components are reused in multiple bodily functions.

Keeps the Heart Healthy

The high fiber content of sesame seeds is also good for the heart. It works to reduce levels of bad cholesterol in arteries and blood vessels. Therefore, it prevents conditions like heart attacks, stroke, and atherosclerosis.

Manages and Controls the Effect of Diabetes

Many studies have shown that magnesium can have a positive effect in controlling the symptoms of diabetes. As diabetes is a lifestyle, patients who deal with it form a healthier dietary routine to help them combat the disease. A moderate intake of sesame seeds on a day-to-day basis can go a long way in helping diabetics, without having to do too much. The fatty acids present in the seed, and the extract of the seed, can facilitate better functioning of the medication prescribed to diabetics, including glibenclamide. This is specifically true for those who suffer from type 2 diabetes. It makes the drug more effective in the body, and it also regulates insulin and glucose in the blood.

Reduces Inflammation

Copper rich sesame seeds are a wonder food in combatting a number of diseases with symptoms of inflammation, for instance arthritis. Moreover, the copper content of sesame seeds is also essential for strengthening the walls of the blood vessels, as thinner walls have a higher chance of rupturing. It strengthens bones and joints as well. Another benefit of consuming the copper in sesame seeds is that it increases the uptake of iron, which is not an easy mineral to consume. As iron is the main component in hemoglobin and a lack of iron in the body can cause anemia, copper is essential to keeping anemia and other related conditions at bay. It ensures that the body’s circulation is working at its optimum and all organs receiveoptimum amounts of oxygen.

Improves Bone Health

Sesame seeds contain an impressive amount of essential minerals such as phosphorous, zinc, and calcium. While it is commonly known that calcium is essential for bone growth and for maintaining bone density, the effects of zinc and phosphorous are not to be ignored in this matter. Consuming moderate amounts of sesame seeds every day can prevent the body from developing deficiencies that impact bone health. Furthermore, sesame seeds are a dietary recommendation for people who are already suffering from bone diseases. These seeds repair bones that could have been weakened by the onset of debilitating conditions such as osteoporosis or by bone injury. In addition, they also strengthen the bone and can facilitate the creation of new bone matter. Overall, it is the perfect antidote to weak bones.

Reduces Hypertension

Hypertension is one of the biggest symptoms of ill-health in today’s day. The number of cases of hypertension have increased over the last two decades, and this growth has been attributed to the lifestyle we now lead, which includes a huge change in the way we consume food. Consuming sesame seeds are an organic way to combat hypertension. The natural oils and fatty acids in the seeds prevent the development of several cardiac conditions. In addition, these seeds are rich in magnesium, which is a known vasodilator, which means that it reduces blood pressure. In one moderate serving, sesame seeds can provide up to 25% of the recommended intake of magnesium.

Prevents Cancer

Sesame seeds have been closely linked to a reduction in the risk of developing cancer because this seed is rich in a wide variety of vitamins and minerals. As mentioned earlier, sesame seeds are rich in magnesium, and therefore have strong anti-carcinogenic properties. Further, these seeds also contain phytate. This compound is rare but powerful, in that it acts as an antioxidant. It minimizes the effects of free radicals, i.e. the unhealthy and potentially dangerous byproducts of metabolism, in the body. Higher amounts of free radicals not only cause cancers like leukemia, colon, prostate, breast, lung, and pancreatic cancer, they also cause premature aging, heart conditions, and cognitive dysfunction. Therefore, consuming sesame seeds can prevent these conditions from developing and affecting the body.

Protection from Radiation

One of the more unique benefits of consuming sesame seeds regularly is that it protects the organs from the harmful effects of radiation, as it contains a compound called sesamol. Sources of radiation are many, including but not limited to, exposure to radiation in chemotherapy or radiotherapy. Radiation can result in cell mutation, which can cause many degenerative diseases. The sesamol content protects the DNA, provides strength to the body, and prevents the development of other forms of cancer due to cell mutation.

Facilitates Hair and Skin Care

Zinc is a crucial component in the formation of collagen, a compound that strengthens and vitalizes skin, hair, and muscle tissue. What better way to incorporate zinc in your diet than to eat a zinc-rich food like sesame seeds. In fact, the effects of zinc in sesame is so acute that it has been known to reduce the appearance of marks such as burns, on the skin. It also keeps the skin looking young and fresh, and prevents premature signs of aging showing on visible parts of the body, such as the face.

Improves Oral Health

One of the most notable effects of consuming sesame seeds is the betterment of oral health. Although sesame oil is better, sesame seeds can do the trick too. The fatty acids in sesame seeds, when broken down and released in the mouth through chewing, can have impressive astringent and antibacterial effects. One of the most common bacteria that can negatively impact oral health is known as streptococcus. Consuming sesame seeds has been directly associated with reducing the presence of that bacteria in the mouth.

Uses of Sesame Seed

The sesame seed is so versatile that its presence is prominent in culinary experiences across the globe, right from the United States to Japan on the far side of the world. They have a mild, nutty flavor and are used to add taste and texture in many recipes. They can be consumed raw, but the wider application is to roast it and add it as garnishing.More often than not, they are used in salads and as toppings on bread. However, there are many seafood recipes, especially in Southeast Asian cooking, where the sesame seed is used prominently.

Side-Effects & Allergies of Sesame Seed

Like everything else, sesame seeds should also be consumed in moderation. Excessive consumption can cause bowel and colon irritation, which is in fact the opposite of what sesame seeds are ideally supposed to do for the human body. Further, due to the presence of THC, they can also show up in drug tests. However, this too is dependent on the amount that is consumed. Moderate consumption can prevent both these things from happening.

Cultivation of Sesame Seed

Sesame plants were originally grown in India and some parts of Africa, where their seeds were primarily used for extracting oil. This oil was then used in cooking, and is still one of the healthiest oil variants in the world. Archaeological evidence shows that sesame seeds were a traded commodity between the Indian sub-continent and Mesopotamia even as far back in history as 2000 BC.

Popular Questions & Answers

Sir mere face pr pimple or chote chote dane h kafi time ho gya. Please btaye ye kaise thk hoga?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Gwalior
Diet & Lifestyle Advice Avoid Pitta-aggravating foods like spicy, heavy, and oily foods, as well as tea and coffee. Avoid refined foods, refined sugar, junk food, and alcoholic and carbonated drinks. Increase intake of fresh fruits, green leafy vegetables, and vegetable juice prepared from lettuce, carrot, capsicum, and alfalfa. Avoid using chemical products on the hair. Try herbal oils and shampoos instead. Home Remedies Mix powdered Indian gooseberry (amla) and sesame seeds in equal amounts. Take 1 teaspoon twice a day with water. If you want more better treatment consult me.

What is th best precautions and healthy diet during the any operation. Please advice

BSc - Food & Applied Nutrition, MSc - Food & Applied Nutrition
Dietitian/Nutritionist, Faridabad
1. Lean Protein Collagen, the most abundant protein in the body, plays an important role in knitting tissue back together. Typical protein intake is around 0.8 grams of protein per kilogram of body weight. But, after surgery, the demands for protein are much higher, especially if you have incisions to repair. Aim to get 1.5 to 2.0 grams of protein per kilogram. For example, if you weigh 150 pounds, target 102 to 136 grams of protein per day. That’s 25-30 grams per 3 meals and 14-23 grams per 2 snacks. Getting extra protein doesn’t mean eating more red meat. Excellent lean protein sources include eggs, fish, turkey, beans and legumes. Whey protein like LeanBiotics RS™ Meal Replacement is a tasty and convenient way to boost your protein intake. Whey protein is easily mixed with water (or soy, almond, rice or cashew milk) or incorporated into a smoothie. Check out our Green Smoothie recipe. 2. Fermented Dairy Antibiotics are routinely prescribed after surgery to prevent infection. While antibiotics kill bad bugs, they also decimate the beneficial bacteria that line your digestive tract. Beneficial bacteria help digest your food and manufacture vitamins plus play a key role in immune system function. Repopulate your digestive tract with fermented dairy products like kefir and yogurt. Kefir is ideal because a small serving provides upwards of 8 to 12 species with over 10 billion live and active cultures. Yogurt provides fewer species and a lower bacterial count. When choosing, read labels as the sugar content and calories are higher with flavored products. Supplementing with a broad-spectrum probiotic like Probiotic-8 also helps boost beneficial species. Just be sure to take your antibiotics separately from a probiotic. Refer to Antibiotics with Probiotics – What You Need to Know. 3. Fiber Pain medications, anesthetic agents, alterations to diet, dehydration, stress and reduced physical activity after surgery can work against your body’s normal route of elimination. Aside from drinking plenty of water, popping a few prunes each day will help get things moving along. Prunes are a rich source of both soluble and insoluble fiber which softens and adds bulk to stool. Other foods that are high in fiber include beans & legumes, apples, pears, bran flakes, oatmeal and flaxseed meal. Check out our list of top fiber sources. You can also help “move things along” by taking SurgiLax, a natural supplement that helps restore balance and regularity to your digestive system and bowel. 4. Deeply Colored Fruits The stress of surgery along with the drugs that are used during the procedure generate an increased oxidative load on the body or free-radical production. While your body uses antioxidants to reduce or eliminate these harmful molecules, the requirements are significantly higher after surgery. Boost your antioxidant intake after surgery by eating deeply colored fruits like blueberries, strawberries, raspberries, blackberries, cherries, and pomegranates. These fruits contain anthocyanidins, compounds that not only enhance the effects of vitamin C, but improve capillary integrity and stabilize collagen matrix. 5. Orange Fruits & Veggies Sweet potatoes are a superb source of beta carotene or pro-vitamin A which the body converts into vitamin A as needed. Vitamin A is needed for the repair and maintenance of soft tissue, mucus membranes, and skin so significantly boosting your intake (up to 10,000 IUs of vitamin A and another 15,000 IUs of beta-carotene) around the time of surgery makes sense. Unlike its distant cousin the potato, sweet potatoes aren’t as starchy and provide almost 4 grams of fiber per serving. Just clean and slice a sweet potato into 1” half moons. Toss with a bit of olive oil, season with pepper and salt and bake in the oven at 350 degrees for about 30 minutes. Other excellent sources of beta carotene include carrots, dark leafy greens like kale, can notaloupe, mango and dried apricots. 6. Bell Peppers & Citrus Fruit Bell peppers are an excellent source of vitamin C, providing 340 mg per medium pepper. Vitamin C is a water-soluble vitamin that helps cross-link collagen. Collagen is the most abundant protein in the body and if you’ve had an incision, this protein is crucial to proper wound healing. Stress depletes vitamin C stores so getting extra after surgery is recommended (upwards of 900 mg a day in divided doses). Other excellent sources of vitamin C include guava, kale, citrus fruit, kiwi fruit, and broccoli. 7. Cruciferous Vegetables Having a robust immune system ensures that your body wards off infection after surgery. Vegetables that contain indoles, phytonutrients that boost immune health, include Brussels sprouts, cabbage and cauliflower. Have bad childhood memories of these veggies? For great flavor and quick preparation, try roasting Brussels sprouts or cauliflower. Opt for Mashed Cauliflower instead of mashed potatoes for a perfect post-surgery food that is low carb and nutritious. 8. Fungi – Mushrooms Mushrooms also support a healthy immune system. A recent study showed better-functioning gamma delta T-cells and reductions in inflammatory proteins in participants that ate a 4 oz serving of Shiitake mushrooms daily. Other immune boosting mushrooms include Maitakes and Reishi. Mushrooms are great stir fried or grilled. Or try making our easy and flavorful Mushroom Soup. Prepare ahead of time so that after surgery, all you have to do is reheat a bowl. 9. Nuts & Seeds Pumpkin, squash and sesame seeds are an excellent source of zinc. Zinc is necessary for proper immune system function. The body requires zinc to develop and activate cells that are involved in immunity. Zinc is also important to wound healing as this mineral is necessary for protein synthesis and cell growth. Oysters have the highest concentration of zinc and red meats especially beef, lamb and liver have some of the highest concentrations of zinc in food. 10. Pineapple & Papaya Pineapple and papaya contain protease enzymes that the body uses to breakdown and digest proteins. As it turns out, these enzymes (bromelain and papain) also help reduce swelling and inflammation. The downside is that bromelain is concentrated in the stem of the pineapple (that chewy part you don’t eat!). So, taking a supplement like Bromelain with Quercetin may be an easier option.
1 person found this helpful

Hey I have been facing hair fall problem from past 6 years and dandruff and itching problem too ,it all started when I colored my hair 6 years back the next day my hair start coming out, I have tried alopathic, homeopathic and aayurvedic treatment but nothing worked and I have also taken 4 sittings of messo therapy and 2 sittings of PRP from hair and skin clinic of jawed habib but the condition is same im still loosing hair ,im on alopathic treatment frm past 3 years but its not improving my condition ,right now im on dieting 0.5 mg tab and keraglow men tab once a day and hair 4 you 10% at night and anagrow Solution in day and b4 that I was on mintop and morf 10% but im still loosing so many hair that my scalp is visible now.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Gwalior
Diet & Lifestyle Advice Avoid Pitta-aggravating foods like spicy, heavy, and oily foods, as well as tea and coffee. Avoid refined foods, refined sugar, junk food, and alcoholic and carbonated drinks. Increase intake of fresh fruits, green leafy vegetables, and vegetable juice prepared from lettuce, carrot, capsicum, and alfalfa. Avoid using chemical products on the hair. Try herbal oils and shampoos instead. Home Remedies Mix powdered Indian gooseberry (amla) and sesame seeds in equal amounts. Take 1 teaspoon twice a day with water. If you want more better treatment consult me.

My sister has arthritis, last 5 years. She took lots of steroids tablets because of that tablets she put on weight, she cannot walk, sit down Can you suggest some Good therapy Thanks.

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics , Diabetes Educator
Dietitian/Nutritionist, Mumbai
Hello, A Lifestyle modification diet plan will surely help her.She can get in touch with me online for the personalised diet chart.
1 person found this helpful

I am 15 years old and from now only I am facing problems of hairloss. Can I use himalaya hairzone to treat my hair fall? Does this hairzone will harm my hair or not?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Gwalior
Hair fall problem very person to person problem some case hair fall problem genetic and life style if you want more better treatment consult me. Diet & Lifestyle Advice Avoid Pitta-aggravating foods like spicy, heavy, and oily foods, as well as tea and coffee. Avoid refined foods, refined sugar, junk food, and alcoholic and carbonated drinks. Increase intake of fresh fruits, green leafy vegetables, and vegetable juice prepared from lettuce, carrot, capsicum, and alfalfa. Avoid using chemical products on the hair. Try herbal oils and shampoos instead. Home Remedies Mix powdered Indian gooseberry (amla) and sesame seeds in equal amounts. Take 1 teaspoon twice a day with water.
1 person found this helpful

Popular Health Tips

Colon Cancer - Treat it the Ayurvedic Way!

MD, DYA, PGDCR
Ayurveda, Nashik
Colon Cancer - Treat it the Ayurvedic Way!

According to the American Cancer Society and Colon Cancer Alliance, colon cancer, which is also referred to as colorectal cancer is regarded as the third most commonly diagnosed type of cancer, as well as the second most important reason of cancer deaths in the U.S. affecting both men and women. But thankfully, colon cancer can be prevented by changing the food habits. It is also important to get regular screenings through colonoscopy, which will help you to determine the early or precancerous stage that can be treated with the removal of cancerous cells.

Colorectal cancer is deemed to be cancer, related to the food habits and it can be prevented by correcting the same. Here are the top ways through which you can help your condition naturally:

  1. Reduce the amount of red meat consumption: Health studies reveal that people who eat red meat on a regular basis are more prone to developing colon cancer. This is because the chemicals required to digest this food damage the DNA material which in turn is the main reason behind the cause of cancer.

  2. Increase the amount of garlic intake: By consuming more garlic, you can reduce the risk of developing different types of cancer, particularly those of the gastrointestinal tract. Garlic is rich in anti-bacterial properties that can block the pathway of cancer causing elements and boost the repair as well as reduce the proliferation of cells. It is also high in selenium and sodium content which are beneficial for the overall health.

  3. Consume all types of plant antioxidants: The bright-coloured fruits and vegetables, as well as herbs and spices, can greatly contribute to adding a wide array of antioxidants in your regular diet. Foods that are rich in antioxidants include carrots, pomegranates, cranberries, kale, broccoli, tomatoes, apples, cabbage, turmeric, sage, rosemary, saffron, purple and red grapes.

  4. Cook foods in sesame oil: The many health benefits of sesame seeds are due to its nutritional content, including vitamins, minerals, natural oils, and organic compounds which consist of calcium, iron, magnesium, phosphorous, manganese, copper, zinc, fiber, thiamin, vitamin B6, folate, protein, and tryptophan.

  5. Increase the consumption of Omega-3 fatty acids: It has been reported by several types of research that a diet rich in omega-3 fatty acids can reduce the occurrence of colon cancer and therefore you must eat a lot of salmon, cod, mackerel and sardines for decreasing the pro-inflammatory levels in your body.

  6. Go For Ayurvedic Panchakarma Therapy: Panchakarma is the ultimate mind-body healing experience for detoxifying the body, strengthening the immune system and restoring balance and well-being. It is one the most effective healing modality in Ayurvedic Medicine. It promotes Detoxification and Rejuvenation. It is recommended on a seasonal basis, as well as when an individual feels out of balance or is experiencing illness. According to Ayurveda, good health depends upon our capability to fully metabolize all aspects of life, assimilating that which nourishes and eliminating the rest. When we can’t completely digest our food, experiences, and emotions, toxins accumulate in our bodily tissues, creating imbalance and – ultimately – disease. Panchakarma is an elegant cleansing process that releases stored toxins and restores the body’s innate healing ability.

These few alterations to your food habits can greatly help you in preventing colon cancer and you can consult your doctor for a detailed analysis and recommendation based on your individual health condition.

6256 people found this helpful

Benefits Of Sesame Seeds

PG Diploma in Health Promotion, Bachelor of Physiotherapy, certificate in Yoga Therapy & Ayurveda
Physiotherapist, Delhi
Benefits Of Sesame Seeds

On the auspicious occasion of makar sankranti I wish all the users a very happy sankranti. With the occasion one food product is associated and that is til (or sesame seeds). Here are some benefits of sesame seeds
1) It acts as antioxidant and has anti inflammatory response.
2) It is rich in magnesium hence good in respiratory ailments
3) It is rich in calcium and hence good for bone health

4) It cut down the bad cholesterol and increases good cholesterol
5) It lowers the bp hence good for patients of hypertension.
6) It support healthy digestive system.
7) It is rich in protein and hence must item for all vegetarians.

Hope you all have wonderful healthy year ahead.
Stay healthy stay updated

Regards,
Dr. Rama Bhardwaj

7 people found this helpful

Black Sesame Seeds Reverse Greying & Promote Healthy Hair

BHMS
Homeopath, Sindhudurg
Black Sesame Seeds Reverse Greying & Promote Healthy Hair

In traditional Chinese Medicine black sesame seeds are considered as one of the best anti-aging foods.With a rich nutty flavor, sesame has one of the highest oil content of any seed.They come in different varieties and may be black, brown, red, and tan in colour.The nutritional composition of all sesame seeds is almost similar.Except that black variety has exceptionally high amount of antioxidants and anti-aging benefits. 
Sesame seeds are a good source of hair nourishing vitamins and minerals such as copper, manganese, calcium, magnesium, iron, zinc, phosphorus, vitamin B1, amino acids, selenium, and dietary fiber.Plus, these tiny seeds also contain natural antioxidants – sesamin, sesamolin, and sesamol.
Research suggests that antioxidants present in the black sesame seeds can counteract or neutralize the effect of free radicals that damage  cells and cause aging  (including grey hair).Chinese medicine believe that black sesame seeds have great medicinal value and are good at nourishing the kidney and liver and promoting hair growth and hair colour.According to the Chinese science, the hair is nourished by the blood and the skin receives moisture from the body’s Yin. So when there is deficiency in the Yin and the blood, it will affect the hair and the skin, causing hair loss, greying, and dry or itchy skin.Black sesame seed provides nourishment to the Yin and the Blood, thereby resolving the root cause.Along with nourishing the scalp and stimulating hair growth, black sesame seeds can promote melanocyte activity to produce melanin – the pigment responsible for hair and skin colour.

31 people found this helpful

Table of Content

Sesame Seed
Nutritional Value of Sesame Seed
Nutritional facts Per 100 Grams
Vitamins and Minerals
Health Benefits of Sesame Seed
Facilitates Digestion
Boosts Metabolic Function
Keeps the Heart Healthy
Manages and Controls the Effect of Diabetes
Reduces Inflammation
Improves Bone Health
Reduces Hypertension
Prevents Cancer
Protection from Radiation
Facilitates Hair and Skin Care
Improves Oral Health
Uses of Sesame Seed
Side-Effects & Allergies of Sesame Seed
Cultivation of Sesame Seed