Sesame, known by its Latin name Sesamun indicum, is one of the oldest cultivated crops worldwide. Introduced in the United States in the 1930s and first commercially produced in the 1950s, sesame is native to Iraq. A source of both seeds and oil, the plant has many properties that make it a healthful addition to a balanced diet.
Basics
One oz, or 2 tbsp., of sesame seeds has 101 calories. According to the Agricultural Marketing Resource Center, sesame seeds have an unusually high oil content and are approximately 50% oil. A 1 oz. serving of sesame seeds contains 3.3 g of protein.
Fat
Sesame seeds contain 9.8 g of dietary fat per 1 oz. serving, with 3.8 g of monounsaturated fatty acids and 4.08 g of polyunsaturated fatty acids. Sesame seeds have only 1.4 g of saturated fats per serving. Sesame seeds are a source of linolenic acid, or omega-6 fatty acids, with 5.6 g per teaspoon of the seeds' oil. Omega-6 fatty acids are important components of cell membranes that you must obtain from your diet.
Fiber
A 1 oz. serving of sesame seeds contains 1.9 g of dietary fiber. The American Dietetic Association advises eating 14 g of fiber for every 1,000 calories eaten to minimize the development of chronic disease. High-fiber foods are also more satisfying than those low in fiber and are correlated with maintaining healthy weights.
Vitamin E
Sesame seeds are a particularly rich source of vitamin E, sometimes referred to as alpha- and gamma-tocopherols. A 1 oz. portion of sesame seeds contains about two-thirds of the Recommended Daily Allowance of the vitamin, which functions as an antioxidant to protect against cellular damage. Vitamin E has been correlated with a lower risk of certain cancers, including colon and bladder cancers.
Minerals
Sesame seeds are quality sources of several minerals, including calcium and phosphorous. One ounce of the seeds contains 10 mg of calcium, a nutrient vital for building and maintaining strong bones. The same serving provides 107 mg of phosphorous, which is an important component of all body cells. Phosphorous also helps support the growth of bone and other tissues.
References
- Agricultural Marketing Resrouce Center: Sesame Profile
- U.S. Department of Agriculture Nutrient Database: Sesame Seeds
- USDA Nutrient Data Laboratory: Nuts and Seeds as Sources of Alpha and Gamma Tocopherols
- Eatright.org: Health Implications of Dietary Fiber
- Linus Pauling Institute: The Essential Fatty Acids
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Nutrients and Bone Health
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