All You Need to Know About Sesame Seed: Growing at home, Benefits, Application and Uses

A COMPREHENSIVE GUIDE TO VARIOUS BENEFITS OF SESAME SEEDS FOR HEALTHY LIVING

The sesame plant grows in tropical and subtropical parts of the world, including Asia, Africa, and South America. People cultivate it for its edible seeds, which are a popular addition to many dishes all over the world. The sesame plant, Sesamum indicum, produces seeds that contain protein, fiber, and healthy fats. Sesame seeds also provide calcium, B vitamins, vitamin E, and antioxidants. People can eat sesame seeds as they are, add them as an ingredient to meals, or use sesame seed oil in cooking. Tahini, which people use to make hummus and other foods, is a paste made from sesame seeds. Here are health benefits of sesame seeds.

• 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 (RDI). 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. 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.

Want to discover more?