Sesame seeds not only add flavor to meals but also provide numerous health benefits.
According to Dr. Huynh Tan Vu from the Day Treatment Unit at University Medical Center HCMC, sesame seeds are a familiar ingredient in Vietnamese cuisine, known for their distinctive aroma and rich, nutty taste.
"Sesame seeds come in two varieties—black and ivory. Besides being eaten directly, they’re also pressed for oil, which is highly nutritious," Dr. Vu says.
Sesame seeds contain about 40-60% oil and 22% protein. They’re also rich in copper, calcium oxalate, proteins, fats, fiber, vitamins B1, B2, PP, and E, as well as minerals like calcium, phosphorus, potassium, sodium, magnesium, iron, zinc, selenium, copper, and manganese.
Sesame oil is calorie-dense and packed with unsaturated fats, omega-3 and omega-6 fatty acids, calcium, and vitamins E and B, which benefit heart health and longevity.
In Eastern medicine, sesame seeds are described as sweet and neutral in nature, and are known to impact the liver, lungs, spleen, and kidneys. They’re believed to nourish the liver and kidneys, improve vision and blood health, ease constipation, support lactation, increase fluid production, and promote hair health. They’re often used for general weakness, premature graying, anemia, dizziness, tinnitus, hypertension, low milk production, constipation, hematuria, hemorrhoids, and dysentery.
Here are some specific health benefits of sesame seeds:
Benefits of Sesame Seeds for Health.
Helps Reduce High Blood Pressure
Natural oils in sesame seeds are proven to lower blood pressure and reduce strain on the cardiovascular system, helping to prevent various heart conditions.
Sesame seeds are also high in magnesium, with 36 grams providing up to 31.6% of daily magnesium needs. This helps to reduce and stabilize blood pressure, guarding against heart attacks and strokes. Magnesium is recognized as an effective vasodilator.
Protects Heart Health
Sesame seeds contain lignans, sesamolin, and sesamin, which help maintain healthy blood pressure and cholesterol levels. They also improve lipid profiles, beneficial for people with high cholesterol at risk for atherosclerosis. For these individuals, porridge made with sesame and yam is recommended.
Yam is rich in mucilage, which “locks in” cholesterol, preventing it from taking effect and aiding in its elimination. Sesame seeds stimulate bile production, which also helps lower cholesterol.
"To make this dish, cook yam porridge until soft, then mix in finely ground, roasted sesame seeds," Dr. Vu suggests.
Supports Strong Bones
Eating sesame seeds regularly provides key nutrients like phosphorus, calcium, and zinc, essential for building, strengthening, and regenerating bone tissue and preventing osteoporosis.
Aids Digestion
Sesame seeds are high in fiber, which is essential for healthy digestion. Consuming them regularly can help relieve constipation and diarrhea while supporting colon health and reducing the risk of gastrointestinal diseases and cancers.
Sesame seeds help strengthen bones and improve digestion.
Reduces Inflammation
Sesame seeds, being rich in copper, can reduce inflammation in joints, bones, and muscles. Copper is also crucial for improving circulation and protecting blood vessel walls.
Enhances Oral Health
One of sesame’s notable benefits is its impact on oral health. Sesame seed oil has powerful antibacterial properties, reducing the presence of Streptococcus bacteria, which can harm oral and other bodily tissues.
Promotes Healthy Skin and Hair
Sesame seeds are high in zinc, a vital nutrient in collagen formation, and strengthening skin, hair, and muscle tissue. Sesame oil has also been shown to reduce burn scars, other skin marks, and signs of premature aging.
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