Native to Africa, sesame seeds are baked into crackers, sprinkled on bagels, added to sauces and molded into confections in various cuisines throughout the world. Sesame seeds are one of the oldest known food sources, with mentions in the ancient texts of the Assyrians, Babylonians and East Indians. Though they are predominantly a healthy food, they can cause allergic reactions among people who are susceptible.
Minerals
"The Condensed Encyclopedia of Healing Foods" lists sesame seeds as a rich source of calcium, magnesium and iron. All of these minerals are critical for the normal functioning of the human body. According to a 2009 position paper from the American Dietetic Association, calcium, magnesium and iron are "nutrients of concern," defined as nutrients whose low intakes may cause public health problems, or those for which inadequate intakes are prevalent.
Amino Acids
"The Condensed Encyclopedia of Healing Foods" notes that sesame seeds are an exceptional source of certain essential amino acids that must be obtained through dietary means. Sesame seeds are especially high in methionine and tryptophan. Methionine is important for normal metabolism, and tryptophan is a building block for serotonin, a neurotransmitter that plays a crucial role in mood regulation.
Phytosterols
Phytosterols, also known as plant sterols, are beneficial compounds found exclusively in plants. Chemically similar to cholesterol, they can lower cholesterol levels by inhibiting its absorption in the intestinal tract. Lowering cholesterol can be a significant health benefit for those who are at risk for cardiovascular disease. Nuts and seeds are the richest source of phytosterols, and, according to a 2005 article in the Journal of Agricultural and Food Chemistry, sesame seeds were the richest source among all of the nuts and seeds tested, with 400 phytosterols per 100 g. The next highest level of phytosterols among seed and nut products were oil-roasted sunflower seed kernels. They contained 289 phytosterols per 100 g.
Allergic Reactions
Sesame seeds are among the top foods likely to cause allergic reactions in the United States, and the incidence of sesame allergies is rising, according to the Food Allergy Initiative, an advocacy group. As with other food allergens, those who are sensitive to sesame seeds may react with mild symptoms such as a slightly itchy throat, or with serious symptoms such as shortness of breath or throat constriction. Allergies to poppy seeds, sunflower seeds, pumpkin seeds and other edible seeds are much less common. If you have ever had an allergic reaction to sesame seeds, see your doctor. Allergic symptoms may increase with subsequent exposure.
References
- Food Allergy Initiative: Seed Allergy
- Journal of Agricultural and Food Chemistry: "Phytosterol Composition of Nuts and Seeds Commonly Consumed in the United States"; K.M. Phillips et al; Nov. 30, 2005
- "The Condensed Encyclopedia of Healing Foods"; Michael T. Murray et al; 2005
- American Dietetic Association: Position of the American Dietetic Association: Nutrient Supplementation
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