If the only sesame seeds you eat come on top of your hamburger bun, you are missing out on a valuable nutrition source. These tiny seeds contain many nutrients and are a healthy addition to any diet. You can add them to stir-fry meals, sprinkle them over salads or experiment with Middle Eastern foods such as hummus and falafel, which use sesame paste.
Protein
One oz. of toasted sesame seeds provides 5 grams of protein. Proteins are made up of amino acids, and some of these amino acids are produced by the body. Proteins such as meat and fish contain all nine essential amino acids that the body can not produce. These are known as complete proteins. The protein in sesame seeds does not contain all these amino acids -- it is not complete. However, you can make a complete protein by combining the sesame seeds with legumes.
Fats
Sesame seeds are 82 percent unsaturated fats. The American Heart Association recommends eating unsaturated fats in lieu of saturated and trans fats to help reduce your cholesterol. Sesame seeds also contain 102 mg of omega-3 fatty acids. Consuming these fatty acids can help reduce your risk of developing heart disease and may also reduce your risk of developing cancer and arthritis. Omega-3s are also intrinsic to brain function and development.
B Vitamins
Sesame seeds contain many of the B vitamins that help you extract energy from food and form red blood cells. In 1 oz. of the seeds, you get 15 percent of the recommended dietary allowance (RDA) of thiamin, 4 percent of the RDA of riboflavin, 6 percent of the RDA of niacin, 11 percent of the RDA of vitamin B6 and 7 percent of the RDA of folate, based on a 2,000-calorie diet.
Minerals
Sesame seeds provide 277 mg of calcium and 4.1 mg of iron, amounting to 28 percent and 23 percent of the recommended dietary allowance, respectively. The seeds provide 25 percent of the RDA of magnesium, 18 percent of the RDA of phosphorus, 35 percent of the RDA of copper and manganese and 13 percent of the RDA of zinc. Sesame seeds contain 4 percent of the RDA for potassium (133 mg), and 2 percent of selenium (1.6 mcg).
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