Good Source of Fiber
Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake .
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
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 15% saturated fat, 41% polyunsaturated fat, and 39% 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.
Nutritious Source of Plant Protein
Sesame seeds supply 5 grams of protein per 3-tablespoon .
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.
Protein is essential for your health, as it helps build everything from muscles to hormones.
NUTRITION
Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant.
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.
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 .
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
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.
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 .
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 (30 grams) of sesame seeds boast (3Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source):
Unhulled Hulled
Calcium 22% of the RDI 1% of the RDI
Magnesium 25% of the RDI 25% of the RDI
Manganese 32% of the RDI 19% of the RDI
Zinc 21% of the RDI 18% of the RDI
However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals.
To limit these compounds’ impact, try soaking, roasting, or sprouting the seeds .
One study found that sprouting reduced phytate and oxalate concentration by about 50% in both hulled and unhulled sesame seeds .
SUMMARY
Unhulled sesame seeds are especially rich in nutrients vital to bone health, including calcium. Soaking, roasting, or sprouting sesame seeds can improve absorption of these minerals.
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 .
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%.
However, because this study tested a mixture of seeds, the anti-inflammatory impact of sesame seeds alone is uncertain.
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Souce :- HealthLine.
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