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Why are Sesame Seeds Good for Your Health?

May 13, 2011 | By Natalie Stein
Why are Sesame Seeds Good for Your Health?
Photo Credit baked bread with sesame seeds isolated image by Fashayan from Fotolia.com

You can eat whole sesame seeds in stir-fries, salads or breads, or you can grind them to use as an alternative to unhealthy spreads, such as butter. Sesame seeds are nutritious foods, and they may provide health benefits as part of an overall balanced diet. Sesame seeds do not treat any specific health conditions, so talk to your doctor if you have any health concerns.

Cholesterol-Lowering Phytonutrients

Sesame seeds may lower your cholesterol levels, and reduce your risk for heart disease, because of their phytonutrients, or nutrients which come from plant-based foods. Each 9-g tablespoon of sesame seeds provides 1 g dietary fiber, which lowers your cholesterol. Other cholesterol-lowering nutrients in sesame seeds are lignans and phytosterols, according to the Linus Pauling Institute Micronutrient Information Center. Other sources of fiber, lignans or phytosterols are flaxseed, Brussels sprouts and rye bread. Sesame oil does not provide fiber.

Provide Heart-Healthy Fats

Sesame seeds are good for your heart because they are high in unsaturated fat and nearly free from saturated fats. Each tablespoon of sesame seeds has 2 g polyunsaturated fats, which may lower your risk for heart disease when you eat them instead of saturated fats. Sesame seeds are excellent sources of monounsaturated fats, which are heart-healthy because they provide vitamin E and they may reduce inflammation, which plays a role in chronic diseases, according to the University of Michigan.

Support Healthy Blood Pressure

High blood pressure, or hypertension, increases your risk for heart disease, stroke and kidney disease, and sesame seeds are good for your health because they support a healthy blood pressure. Each tablespoon of sesame seeds supplies 42 mg potassium and only 1 mg sodium. Having high amounts of potassium and a limited intake of sodium is an approach for maintaining a normal blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Plant-Based Protein Source

Sesame seeds provide 1.6 g protein per tablespoon, and plant-based proteins are healthy because they are cholesterol-free and low in saturated fat. Eat 4 oz. of plant-based proteins, such as seeds, nuts or soy products, to meet recommendations for a balanced 2,000-calorie diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Sesame seeds may be healthy in moderation, but measure your portion sizes to prevent unwanted weight gain because they are high in calories, with 52 per tablespoon.

References

Article reviewed by Jerry Petersen Last updated on: May 13, 2011

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