It is a common miscerception that women should not eat sesame seeds for fear of causing miscarriage. In otherwise healthy women, sesame seeds consumed while pregnant can be a valuable source of beneficial nutrients without causing adverse effects. Of course, any woman with a preexisting allergy to sesame seeds should continue to avoid them during pregnancy.
Nutrients
Sesame seeds, or Sesamun indicum, are a good source of many of the nutrients women need during their pregnancies, such as calcium and iron. Calcium is essential to bone growth in the fetus, while extra iron during pregnancy is vital to ensure red blood cells carry sufficient oxygen to the pregnant woman's organs, tissues and the baby, according to the American College of Obstetricians and Gynecologists. Sesame seeds also contain proteins and vitamins B and C, other nutrients required during pregnancy.
Additional Health Benefits
Sesame seeds contain two unique substances --- sesamin and sesamolin --- fibers that may help lower cholesterol and prevent high blood pressure. In addition to calcium, sesame seeds are good sources of other minerals beneficial to pregnant women, such as magnesium, which contributes to respiratory health and blood circulation.
Allergy Signs
Pregnant women do need to be alert to any possible allergy symptoms, since these may harm the fetus as well as the woman herself. Signs of sesame seed allergies may include hives or other skin rashes, tingling or swelling of the lips, mouth or tongue, and, in severe cases, anaphylaxis. Cosmetics and skin-care products may contain oil derived from sesame seeds, so allergic rashes may also occur after using such products. If allergic symptoms occur, avoid all foods and products with sesame seed components and consult your doctor.
Foods Containing Sesame Seeds
Sesame seeds are a common ingredient in many Asian dishes, particularly Indian foods. They are commonly used on bagels, hamburger buns and crackers, and are the main ingredient in tahini, a sesame paste used as a snack spread. Sesame oil is used in baked goods and other items requiring long shelf life, since it does not go rancid as quickly as other commonly-used oils. To get the health benefits, sprinkle sesame seeds on salads, use in pasta and chicken dishes or add to savory baked goods.
References
- American Congress of Obstetricians and Gynecologists: Education Pamphlet AP001: Nutrition During Pregnancy; August 2010
- BabyCenter: Is It Safe To Eat Sesame Or 'Til' Seeds While You Are Pregnant?
- Expectant Mother's Guide to Chicago: Nutrition During Pregnancy; Lynn Danford
- VegFamily: Super Foods for Pregnancy and Lactation; Cathe Olson
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