SESAMIN

The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted.

Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. They may protect against heart disease, diabetes, and arthritis (1).

However, you may need to eat significant amounts — a small handful per day — to gain health benefits.

Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI) (2, 3).

Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake (4).

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 (4).

Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease (5, 6).

Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk (7, 8, 9).

What’s more, sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects (10, 11, 12).

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 (13).

To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein (14, 15, 16).

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 (14, 17, 18).

On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts (14, 18).

Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure (21, 22).

In one study, people with high blood pressure consumed 2.5 grams of powdered, black sesame seeds — a less common variety — in capsule form every day.

At the end of one month, they experienced a 6% decrease in systolic blood pressure — the top number of a blood pressure reading — compared to the placebo group (23).

Sesame seeds — both unhulled and hulled — are rich in several nutrients that boost bone health, though the calcium is mainly in the hull (3).

However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals (27).

One study found that sprouting reduced phytate and oxalate concentration by about 50% in both hulled and unhulled sesame seeds (15).

Long-term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease (29).

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% (30).

However, because this study tested a mixture of seeds, the anti-inflammatory impact of sesame seeds alone is uncertain.

Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed (15).

B vitamins are essential for many bodily processes, including proper cell function and metabolism (36, 37, 38).

Sesame seeds are low in carbs while high in protein and healthy fats — all of which may support blood sugar control (3, 40).

Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase (41, 42).

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.

Animal and human studies suggest that consuming sesame seeds may increase the overall amount of antioxidant activity in your blood (23, 42).

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 (43, 44).

Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease. (45, 46).

Sesame seeds are a good source of several nutrients crucial for your immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E (3, 47).

For example, your body needs zinc to develop and activate certain white blood cells that recognize and attack invading microbes.

Several factors may play a role in arthritis, including inflammation and oxidative damage to the cartilage that cushions joints (49).

Sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect your cartilage (50, 51).

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 (49, 52).

Sesame seeds are a good source of selenium, supplying 18% of the RDI in both unhulled and hulled seeds (3).

Your thyroid gland contains the highest concentration of selenium of any organ in your body. This mineral plays a vital role in making thyroid hormones (53, 54).

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 (55, 56, 57).

Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen (58, 59).

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 (60).

What’s more, these compounds may decrease your risk of certain diseases — such as breast cancer — during menopause. However, further research is needed (46, 61).

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.

Additionally, you can use sesame seed butter — also known as tahini — in place 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 (62, 63).

Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.

Regularly eating substantial portions of these seeds — not just an occasional sprinkling on a burger bun — may aid blood sugar control, combat arthritis pain, and lower cholesterol.

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