What Health Benefit Do Sesame Seeds Have?

Sesame seeds range from pale white to black in color. These seeds are often added to buns, breads and cakes or made into a paste called tahini. Sesame seeds can be bought in packaged containers -- unhulled seeds can be stored in a cool, dry place while hulled seeds should be stored in the refrigerator as they are more prone to becoming rancid. Sesame seeds are also used to make sesame oil, which is edible and is also used in alternative medicine.

Vitamins

Sesame seeds are a good source of four B vitamins: thiamin, riboflavin, niacin and vitamin B-6. Thiamin is important in the conversion of carbohydrates to energy and in the functioning of muscles and nerves. Riboflavin is used in the metabolism of carbohydrates, fats and proteins, and is a component of several enzymes that are important in the metabolism of vitamin A, vitamin B-6 and niacin. Niacin is important in the metabolism of foods to energy and in nervous system function. Vitamin B-6 is particularly important in amino acid metabolism, and participates in red blood cell formation.

Minerals

Sesame seeds are also a good source of minerals and trace elements. They are high in copper, which is important in iron metabolism and in the formation of red blood cells. They are also good sources of iron and calcium -- the former is important for healthy red blood cells and prevents anemia, while the latter is essential for healthy bones and teeth. Sesame seeds also contain magnesium and zinc. Magnesium aids in the functioning of muscles and nerves while zinc maintains a healthy immune system and supports insulin production.

Phytosterols

According to the November 2005 issue of the "Journal of Agricultural and Food Chemistry," of all the nuts and seeds commonly consumed in the United States, sesame seeds have the highest total phytosterol content, with 400 to 413 mg per 100 g. Phytosterols are natural plant substances that inhibit cholesterol absorption in the gut and lead to a reduction in blood cholesterol levels. Because of this property, phytosterols are often added to foods and marketed as "functional foods."

Healthy Fats

Sesame seeds are high in fat and protein. However, most of the fat is polyunsaturated and monounsaturated. These kinds of fats are heart-healthy because they can reduce low-density lipoprotein cholesterol and elevate high-density lipoprotein cholesterol. LDL cholesterol is associated with an increased risk of heart disease, while HDL cholesterol reduces the risk.