Sesamum indicum
Sesame seeds are small, but they have been valued for thousands of years – as food, as oil and as medicine. From sushi and bread to tahini and halva, they appear in cuisines around the world, and they offer a remarkable range of minerals and protective compounds.
What makes sesame seeds special?
Sesame is one of the oldest oilseed crops known. The seeds are rich in calcium, magnesium, iron and zinc, and they contain lignans such as sesamin and sesamolin, which have antioxidant effects and are studied for their influence on cholesterol and hormones. Toasting brings out their nutty flavor.
Health benefits of sesame
1. Minerals for the bones
Unhulled sesame seeds are one of the richest plant sources of calcium, and they also provide magnesium and zinc. This is especially relevant if you eat little or no dairy. Note that hulled seeds contain much less calcium, and some of it is bound by oxalates and phytic acid, so not all of it is absorbed.
2. May support hormonal balance
Sesame lignans have a weak estrogen-like effect. Small studies suggest sesame may influence hormone levels in postmenopausal women, but the evidence is still limited.
3. Good for the heart
Sesame provides unsaturated fats and lignans, and several studies show that regular consumption can lower LDL cholesterol and blood pressure slightly.
4. A source of plant iron
Sesame seeds, particularly black sesame, provide a good amount of non-heme iron. Combine them with foods rich in vitamin C to improve absorption.
5. Traditionally used for skin and hair
Sesame oil has a long history in Ayurveda for massaging skin and scalp. The seeds themselves contribute zinc and healthy fats that skin and hair need.
Nutritional value of sesame seeds (per 100 g, unhulled)
| Nutrient | Amount |
|---|---|
| Calories | 573 kcal |
| Protein | 17.7 g |
| Fat | 49.7 g |
| Carbohydrates | 23.5 g |
| Fiber | 11.8 g |
| Calcium | 975 mg |
| Magnesium | 351 mg |
| Iron | 14.6 mg |
| Zinc | 7.8 mg |
| Vitamin B1 (Thiamine) | 0.79 mg |
Sesame myths, checked
“Sesame is just decoration.”
The amounts sprinkled on a bun are small, but a tablespoon of tahini or a generous handful of seeds adds a meaningful amount of minerals.
“Only black sesame is healthy.”
Both are nutritious. Black sesame has slightly more antioxidants and iron, while white sesame is the basis of most tahini.
“Sesame allergy is rare.”
Sesame is one of the major food allergens in the EU, the US and many other countries, and reactions can be severe. Check labels carefully if you are affected.
Worth knowing
- “Open Sesame”. The famous phrase is often linked to the way ripe sesame pods burst open.
- An ancient crop. Sesame was cultivated in the Indus Valley and Mesopotamia thousands of years ago.
- Toasting helps. Briefly dry-roasting sesame improves its flavor and makes the seeds easier to digest.
How to eat more sesame
- Tahini – for dressings, hummus or a spoonful straight from the jar.
- Sprinkled on dishes – salads, soups, roasted vegetables and rice.
- Sesame oil – toasted sesame oil is for flavoring dressings and finished dishes, not for high-heat cooking.
- Energy balls – with dates and nuts.
Summary
Sesame seeds are rich in minerals, healthy fats and lignans that may benefit the heart and bones. Choose unhulled seeds or tahini made from them for the most calcium, and enjoy them regularly in small amounts.
