30 Amazing Benefits of Sesame Seeds

benefits-of-sesame-seedsSesame seeds are tiny and flat in size that is oval shaped. Sesame is a flowering plant of the Pedaliaceae family that have high oil content compared to all the other seeds. This has a very sober and nutty flavor that tends to increase with roasting under a low temperature for few some minutes. Sesame seeds can also be eaten raw, dried or roasted. They are popularly used ingredient in various cuisines. Dry roasted sesame seeds are made into ‘Tahini’ that is a popular dip. Sesame seeds are available in many varieties like white, black and brown seeds. In India, sesame is also known as Tila, til, raashi or ellu.

White sesame seeds are richest in iron content that are used in many food or as oil. Sesame seeds have culinary uses with nutritive, preventive and curative value in orthodox medicines. Sesame seed oil has flavonoid phenolic antioxidants, omega-6 fatty acids vitamins, and dietary fibre. These seeds also have many health benefits.

Top Health Benefits Of Sesame Seeds

Image: Realfoods

Image: Realfoods

High Protein Vegetarian Diet

Sesame seeds have dietary protein with high quality amino acids. Hence, they must be included in daily diet as high protein vegetarian source.

Prevent Diabetes

Sesame seeds have magnesium and other nutrients to prevent diabetes. Use sesame seed oil to lower your blood pressure and plasma glucose in hypertension patients.

Cure Anemia

 The black Sesame seeds are good source of iron. Hence, they must be given to people with problems and symptoms of anemia.

Cardiovascular Health

Sesame seed oil prevents atherosclerosis lesions and is very beneficial for your heart’s health. They are antioxidant and anti-inflammatory known as sesame to exhibit anti-atherogenic properties for better cardiovascular health. Sesame seeds have monounsaturated fatty acid, oleic acid to lower bad cholesterol and increase good cholesterol in the body. This also prevents from the risk of coronary related artery diseases and heart strokes.

Anti-cancer Properties

Sesame seeds contain magnesium with anti-cancer properties. They also include an anti-cancer compound called as phytate. Sesame seeds are required to reduce the risk of colorectal tumors and stop colorectal cancer.

Digestive Health

Image: Pinterest

Image: Pinterest

Sesame seeds can give healthy digestive system and colon, as they are a high source of fiber. This fiber content help to smoothen the functioning of the intestine, waste disposal and gives you relief from constipation.

Relief From Rheumatoid Arthritis

Sesame seeds have copper content that is required for antioxidant enzyme systems that reduces pain and swelling symptoms related to arthritis. This mineral helps to strengthen the blood vessels, bones and joints.

Respiratory Health

Magnesium in sesame seeds lowers the risk of asthma and respiratory related problems by reducing the airway spasms.

Protection from Radiation Damage

Sesamol in sesame seeds prevents your DNA from getting ruined due to its radiation. This also reduces the damage to the intestines and spleen.

Bone Health

Sesame seeds have zinc content to stimulate bone mineral density and good bone health. Deficiency of this can cause osteoporosis in the hip and spine. Sesame seeds also have calcium required for bone health.

Oral Health

Sesame seeds and its oil maintain good oral health by reducing dental plaque and whitening your teeth. Swishing with sesame seed oil inside the mouth lowers streptococcus mutants in the teeth and mouth saliva.

Nullify The Effects Of Alcohol

Sesame seeds are useful for liver to decompose any harmful effects of alcohol and other things that produce poisoning in the body.

Benefits of Eating Sesame Seeds


Treatment of Anxiety

Sesame seeds have nutrients to relieve stress. Magnesium and calcium is antispasmodic that regulates muscle function. Thiamine contains calming properties for proper nerve functioning. Deficiency causes muscle spasms, moodiness and depression. Tryptophan help in manufacturing serotonin that reduces pain and regulates sleep pattern. Deficiency of serotonin can cause anxiety and depression.

Lower Cholesterol

Black sesame seeds are good to lower the cholesterol levels. It has 2 substances- sesamin and sesamolin known as lignans. Lignans has cholesterol lowering content, since they are good in dietary fiber. Black sesame seeds include plant compounds called as phytosterols that is like cholesterol. Their consumption lowers blood cholesterol and reduces the risk of cancer. Sesame seeds has good amount of phytosterol, even more than seeds and nuts.

Eye Health

There is a relationship between the internal organs and external parts. The liver stores blood and some branch also goes to your eyes, thus it sends blood to your eyes for good functioning. Black sesame seeds are effective for liver to stimulate liver blood and nourish the eyes. These therapeutic effects treat blurred vision, sore, tired and dry eyes.

Nourish the Organs

Black sesame seeds increases energy, nourishes your brain and slows down the ageing process. Eat black sesame seeds to lower the backache, painful and stiff joints, and its symptoms.

Helps Keep Pregnant Mothers And Growing Fetus Healthy

This has folic acid for pregnant mothers. Folic acids maintain proper DNA synthesis of your fetus and also add to the health of pregnant mother.

Benefits of Sesame Seeds for Skin

Image: Inforeed

Image: Inforeed

Benefits of Sesame Seed Oil

Sesame Seeds contain antioxidants that are antibacterial and antiviral. Sesame seeds have various benefits for the skin to boost blood and nourishment. The oil from sesame seeds has magnesium, phosphorus, calcium, iron, omega 6, vitamins B and E for skin beautification.

Healing Properties

Sesame seed oil is anti-inflammatory that is best for healing. It is also antibacterial properties that reduce the skin pathogens such as staphylococcus, streptococcus and athlete’s foot fungi. Mix Sesame seed oil with some warm water to cure vaginal yeast infections.

Treatment of Sunburns

Sesame seed oil cures suntans, when used after sun or wind exposure. It can prevent from the harmful UV rays to damage the skin and prevent the wrinkles and pigmentation. Use this oil regularly to reduce the risk of skin cancer and chlorine effects of swimming pool water.

Skin Detoxifier

The antioxidants in sesame seed oil detoxify your skin. This molecule gets attracted to the oil when applied on your skin. Mix 1/2cup sesame seed oil with 1/2 cup apple cider vinegar and water. This can be applied each night after washing the face thoroughly.

Suitable for Babies

Baby skin with diapers often gets rashes, as it has body’s acidity wastes. Sesame seed oil will protect the tender skin of your baby from rashes. Apply on your nose and ears to protection against common skin pathogens and reduce dryness of your skin.

Glowing Skin

Sesame seed oil gives glowing skin. It can maintain the skin’s flexibility by keeping them soft and supple, heal cuts and abrasions. This also tightens your facial skin, around the nose area and controls pore enlargement. This can prevents eruptions and neutralize the poisons on the pores surface. You can also opt for facial to get glowing skin. Massage with this on the face thoroughly with sesame seed oil and scrub with besan powder.

Treatment of Cracked Heels

Cracked heels can be cured with applying sesame seed oil each night and covering the feet with the cotton socks. This can be done for few days for soft and supple feet.

Benefits of Sesame Seeds for Hair


Sesame seeds are rich in vitamins, nutrients and minerals required for your healthy scalp and good hair. Sesame seed oil is also helpful for your scalp to fight many scalp problems. The benefits of this for your hair are as below.

Encourage Hair Growth

Sesame seeds have fatty acids like omega-3, omega-6 and omega-9 to stimulate hair growth. Sesame seed oil nourishes conditions and promotes a good scalp. Massage with some warm sesame oil regularly that penetrates in the scalp to stimulate the blood circulation. This acts like liquid vitamin for the hair roots and its shafts.

Prevention of Scalp Problems

Sesame seeds have vitamins, minerals and nutrients required for the healthy scalp. Massage your scalp with some sesame seed oil every day to fight off dryness, flakiness and clogged pores leading to thin hair and loss. This is antifungal, antibacterial and anti-inflammatory to treat many scalp infections and dandruff that soothe your irritated scalp.

Natural Sunscreen

Sesame seed oil is a natural sunscreen for your hair to protect the damage of the sun’s UV ray.

Deep Conditioning

Sesame seed oil can deeply condition and act as a treatment for the dry, damaged, split ends and chemically treated hair. This also restores the moisture and strengthens the hair shaft to get rid of dull and brittle hair with elasticity, shine, bounce, and softness.

Hair Darkening Qualities

Sesame seed oil has hair darkening qualities to cure premature greying of your hair. It also is a carrier oils such as coconut, olive or almond oil for maximum benefits. To enhance the color of the hair, massage your hair with sesame oil daily. This will treat premature graying and darken them.

Scalp Circulation

Sesame oil stimulates the scalp circulation with its high penetration ability and gives good hair growth. Sesame oil also regains your hair health, even for the damaged hair treated with chemicals.

Treat Head Lice

Use this with other essential oils to cure head lice. Massage regularly with some oil and rinse thoroughly with a shampoo for maximum effect. Sesame oil is antibacterial; hence apply the oil on the scalp to get rid of fungal and bacterial effects.

Sesame Oil for Dandruff

Massage with some sesame oil to your scalp with your fingertips at night and rinse the hair in the morning. For best and good result, use sesame oil for at least for 30 days.

USDA Nutrition Chart Of Sesame Seeds

Sesame seeds (Sesamum indicum), whole, dried,
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)


Nutrient Value

Percentage of RDA


573 Kcal



23.45 g



17.73 g


Total Fat

49.67 g



0 mg


Dietary Fiber

11.8 g




97 µg



4.515 mg


Pantothenic acid

0.050 mg



0.790 mg



0.247 mg



0.791 mg


Vitamin A

9 IU


Vitamin C



Vitamin E

0.25 mg




11 mg



468 mg




975 mg



4.082 mg



14.55 mg



351 mg



2.460 mg



629 mg



34.4 µg



7.75 mg




5 µg


0 µg


0 µg

Side Effects of Sesame Seeds

  • Food allergic people with other nuts like peanuts, cashews, walnuts, etc. can avoid eating sesame seeds.
  • This also causes allergic reaction and many other medical complications, in some cases.
  • Keep in mind to check the food labels to know if sesame seeds are there in food items.

The above  are various benefits of eating Sesame seeds. Have Sesame seeds to get many  benefits for your body.

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