Providing heart-healthy unsaturated fat, protein, fiber and several important minerals, sesame seeds are a healthy choice as part of a meal or snack. The nutrients found in sesame seeds have been shown to help maintain the health of your heart and your digestive system, and to assist in other bodily functions such as oxygen transport.
Fat
One oz. of sesame seeds provides 15 g of fat, 13 g of which are unsaturated. Unsaturated fat has been shown to have beneficial effects on blood cholesterol, providing protection against heart disease. Some types of unsaturated fats also help to lower blood pressure. The American Heart Association recommends that the majority of fat in the diet be unsaturated, and that saturated fat be limited to less than 7 percent of your daily calories.
Protein
Sesame seeds are a good source of protein, with 1 oz. providing 9 g of protein, which is 18 percent of the recommended daily value based on a 2,000-calorie diet. When selecting a snack or planning a meal, it is important to include protein to provide satiety, or a feeling of satisfaction after eating. Protein, along with fiber, remains in the stomach longer than other types of foods, such as simple carbohydrates, which will help you feel fuller for longer.
Fiber
Sesame seeds also have a fair amount of fiber, with 1 oz. providing 3 g. Your body cannot digest fiber, so foods high in fiber provide a feeling of fullness, which helps control your intake. Like unsaturated fat, fiber also plays a role in controlling blood cholesterol levels and blood pressure, decreasing your risk of heart disease.
Minerals
These nutritious seeds also provide 8 percent of the daily recommended value for iron, and 2 percent of the daily recommended value for calcium, based on a 2,000-calorie-per-day diet. Iron is needed for proper oxygen transport in the body, which allows you to perform to your fullest capacity without experiencing undue fatigue. Calcium helps maintain healthy bones and teeth and is also needed for muscle functioning.
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