Sesame seeds are a nutritionally dense food containing numerous essential minerals including copper, iron, calcium and magnesium. In order to net the full benefit from sesame seeds, keep an eye on your zinc intake, especially if you supplement it. Zinc interacts with the absorption of certain minerals and, therefore, may contribute to deficiencies.
Iron
One oz. of sesame seeds contains 23 percent of the recommended daily serving of iron, according to the U.S. Department of Agriculture National Nutrient Database. The body requires iron to support oxygen transmission to cells through the proteins, hemoglobin and myoglobin. Both zinc and iron tend to counteract each other's benefits when over consumed. If you are using sesame seeds to enrich your diet with iron, speak to your doctor or health care provider about possible interactions with zinc.
Copper
Similar to iron, copper is integral to the function of red blood cells and also supports health, nerve, bone and immune-system function, according to the U.S. National Library of Medicine. One oz. of sesame seeds contains 35 percent of the recommended daily allowance for copper. However, if you eat sesame seeds to boost copper in your diet, zinc can thwart your body's attempts to absorb it.
Mineral Deficiencies
Anemia remains the principal mineral deficiency that an overabundance of zinc may elicit, since low levels of iron and copper are associated with anemia. Excessive unexplained fatigue remains the most-common symptom of anemia. Other indicators include dizziness, headache, cold extremities and shortness of breath. Sesame seeds offer solid nutrition for those with anemia.
Supplementation
One oz. of sesame seeds contain 13 percent of your recommended daily allowance of zinc. Eessential minerals such as zinc, iron and copper can be acquired through foods. Supplementation may be necessary in certain cases, such as for those with digestive ailments, like ulcerative colitis, as these often produce malabsorption symptoms. However, sesame seeds may be all you need.
References
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Zinc
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Iron
- USDA National Nutrient Database: Sesame Seeds
- U.S. National Library of Medicine Medline Plus: Copper in Diet
- National Heart Lung and Blood Institute: What Are the Signs and Symptoms of Anemia?
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