15 Health and Nutrition Benefits of Sesame Seeds

Health Line

2 days ago

Sesame seeds have many potential health benefits. For instance, they may protect against heart disease, diabetes, and arthritis. But you may need to eat significant amounts — a small handful per day — to gain health benefits.
Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. They have been used in folk medicine for thousands of years.
Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk.
The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted.
Here are 15 health benefits of sesame seeds.
Good source of fiber
Three tablespoons (27 grams) of unhulled sesame seeds provide 3 grams of fiber, which is 11% of the Daily Value (DV).
Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes.
May lower cholesterol and triglycerides
Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides, which are risk factors for heart disease.
Sesame seeds consist of 14% saturated fat, 44% polyunsaturated fat, and 38% monounsaturated fat.
Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk.
What's more, sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects.
In a 2012 study, when 38 people with high blood lipids ate 5 tablespoons (40 grams) of hulled sesame seeds daily for 2 months, they experienced a 10% reduction in 'bad' LDL cholesterol and an 8% reduction in triglycerides compared to the placebo group.
Nutritious source of plant protein
Sesame seeds supply 4.77 grams of protein per 3-tablespoon (27-gram) serving.
To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates, compounds that hamper protein digestion and absorption.
Protein is essential for your health, as it helps build everything from muscles to hormones.
Notably, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins — particularly legumes, such as kidney beans and chickpeas.
On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don't provide in large amounts.
May help lower blood pressure
High blood pressure is a major risk factor for heart disease and stroke.
Sesame seeds are high in magnesium, which may help lower blood pressure.
Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure.
In one 2011 study, people with high blood pressure consumed 2.5 grams of powdered black sesame seeds — a less common variety — in capsule form every day.
A 2020 review confirmed that sesamin, a compound found in sesame seeds and their oil, lowered systolic ventricular blood pressure in both human and animal studies.
At the end of one month, they experienced a 6% decrease in systolic blood pressure—the top number on a blood pressure reading—compared to the placebo group.
May support healthy bones
Sesame seeds — both unhulled and hulled — are rich in several nutrients that boost bone health, though the calcium is mainly in the hull.
Three tablespoons of sesame seeds boast:
Unhulled Hulled
Calcium 20% of the DV 1% of the DV
Magnesium 23% of the DV 20% of the DV
Manganese 29% of the DV 15% of the DV
Zinc 19% of the DV 15% of the DV
However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals.
Try soaking, roasting, or sprouting the seeds to limit these compounds' impact.
One study found that sprouting reduced the concentration of phytate and oxalate by about 50% in both hulled and unhulled sesame seeds.
May reduce inflammation
Sesame seeds may fight inflammation.
Long term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease.
A 2014 study found that when people with kidney disease ate a mixture of 18 grams of flax seeds and 6 grams each of sesame and pumpkin seeds daily for 3 months, their inflammatory markers dropped 51‒79%.
A 2020 review of clinical trials found that sesame consumption reduced the amount of interleukin-6 (IL-6), an inflammatory protein, but did not affect the level of other inflammatory markers like C-reactive protein (CRP) or tumor necrosis factor- α (TNF- α).
A 2023 literature review found that sesamol, a lignan in sesame, effectively targets several inflammatory proteins, including IL-6 and TNF- α. More research is needed.
May aid blood cell formation
To make red blood cells, your body needs several nutrients, including those in sesame seeds.
Three tablespoons of sesame seeds give:
Unhulled Hulled Function
Iron 22% of the DV 9% of the DV An essential component of hemoglobin, which carries oxygen in your red blood cells
Copper 122% of the DV 37% of the DV Helps make hemoglobin
Vitamin B6 13% of the DV 6% of the DV Helps make hemoglobin
Soaked, roasted, or sprouted sesame seeds may increase the absorption of these minerals.
May aid blood sugar management
Sesame seeds are low in carbohydrates while high in protein and healthy fats, all of which may support blood sugar control.
Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting 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 like bread and pasta.
If pinoresinol inhibits your digestion of maltose, this may result in lower blood sugar levels. However, human studies are needed.
Rich in antioxidants
Animal and human studies suggest that consuming sesame seeds may increase your blood's overall amount of antioxidant activity.
The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage your cells and increase your risk of many chronic diseases.
Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease.
May support your 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.
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.
Whole sesame seeds supply about 19% of the DV for zinc in a 3-tablespoon (27-gram) serving.
May soothe arthritic knee pain
Osteoarthritis is the most common cause of joint pain and frequently affects the knees.
Several factors may contribute to arthritis, including inflammation and oxidative damage to the cartilage that cushions joints.
Research shows that sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect your cartilage.
In a 2-month study, people with knee arthritis ate 5 tablespoons (40 grams) of sesame seed powder daily alongside drug therapy. They experienced a 63% decrease in knee pain compared to only a 22% decrease for the group on drug therapy alone.
Additionally, the sesame seed group showed greater improvement in a simple mobility test and larger reductions in certain inflammatory markers compared to the control group.
May support thyroid health
Sesame seeds are a good source of selenium, supplying 188% of the DV in a 3 tablespoon serving.
Your thyroid gland contains the highest selenium concentration of any organ in your body. This mineral plays a vital role in making thyroid hormones.
In addition, sesame seeds are a good source of iron, copper, zinc, and vitamin B6, which also support the production of thyroid hormones and aid thyroid health.
May aid hormone balance during menopause
Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen.
Therefore, sesame seeds might be beneficial for women when estrogen levels drop during menopause. For example, phytoestrogens may help counteract hot flashes and other symptoms of low estrogen.
What's more, these compounds may decrease your risk of certain diseases — such as breast cancer — during menopause. However, further research is needed.
Easy to add to your diet
Sesame seeds can give a nutty flavor and subtle crunch to many dishes.
To enhance the flavor and nutrient availability of sesame seeds, roast them at 350℉ (180℃) for a few minutes, stirring periodically, until they reach a light, golden brown.
Try adding sesame seeds to:
stir-fries
steamed broccoli
hot or cold cereal
granola and granola bars
bread and muffins
crackers
yogurt
smoothies
salads
salad dressing
hummus
garnishes
You can also use sesame seed butter or tahini instead of peanut butter or hummus.
Ground sesame seeds — called sesame flour or sesame seed meal — can be used in baking, smoothies, fish batter, and more.
However, sesame allergies have become more prevalent, so you may need to take caution when cooking for groups.
The bottom line
Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.