Sesame Seeds: Uses Benefits, Side Effects and More!
By Dr Smita Barode +2 more
Medically reviewed by Dr Smita Barode
Last updated: Oct 23, 2024 Published on: Jan 24, 2022
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By Dr Smita Barode +2 more
Table of Contents
Sesame (Sesamum indicum), often known as Til, is a flowering plant in the Sesamum genus. It is farmed for its edible seeds, which are produced in pods, and has become widely naturalized in tropical locations around the world. In 2018, the top producers were Sudan, Myanmar, and India. The cultivated type, S. indicum, is from India.
It thrives in drought-stricken areas, where other crops have failed. Sesame seed, which dates back over 3000 years, is one of the earliest domesticated oilseed crops. The oil content of sesame is among the greatest of any seed. It is a common component in cuisines across the world because of its rich, nutty flavour.1
Did You Know?
Sesame oil is most widely utilized in bakeries. Protein, vitamin B1, dietary fiber, phosphorus, iron, magnesium, calcium, manganese, copper, and zinc are all abundant in sesame seeds. Here are the nutritional components of sesame seeds per 100 grams:3
Did you know that sesame seeds, along with nuts and legumes, are not just delicious additions to your meals but also fantastic sources of phytosterols? These magical compounds might have the power to maximize cholesterol reduction in your body.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
It is widely utilized for medicinal applications due to the presence of some unique phytochemicals. It may have following properties.2
Studies have revealed that sesame seeds are not only packed with nutrients but also have an impressive composition. They contain approximately 21.9% protein and 61.7% fat, making them a great source of these essential macronutrients. No wonder they have earned the reputation of being an ‘all-purpose nutrient bank’ and even the illustrious title of the ‘crown of eight grains.’
Dr. Rajeev Singh, BAMS
It is a powerful energy source. Its seeds may be utilized for its various health-promoting properties, while its seed coat, a byproduct of sesame and a valuable source of fibers, may be a source for animal feedstuff.2 Sesame seeds provide a wide range of health benefits, which are detailed below:
Plant polyphenols found in sesame seeds can aid hair health. Because of the vitamins and minerals in sesame seed oil, it is frequently massaged into the scalp, which may help with premature greying and hair growth. The amino acids and antioxidants in sesame seed oil may also help dull hair regain its lustre.2 1 However, more research is required to prove such effects of sesame seeds.
Natural oil-soluble plant lignans found in sesame seeds may aid in the treatment of hypertension. Furthermore, magnesium has long been recognised as a vasodilator (a substance that lowers blood pressure).5 Thus it may have some effect on your heart health. However it is advisable to consult a doctor for heart related issues.
Sesame seeds have a higher content of fibre that may be beneficial for good digestion. It may also help with symptoms like constipation and diarrhoea while also protecting the colon and lowering the risk of gastrointestinal disorders.6 You must consult a doctor for its benefits for digestion.
Sesame seeds maybe useful in managing diabetes. It may have effect on blood glucose levels and reduce or delay the absorption of glucose in the body.7 However, serious conditions like diabetes must be diagnosed and treated by a doctor. Therefore, kindly consult a doctor and do not self-medicate.
Also Read: Diet Tips for Gestational Diabetes
Anti-arthritic, anti-inflammatory, and antioxidant effects of sesame seeds and sesame seed oil are owing to sesamol, a bioactive substance found in sesame seeds. It might be responsible for preventing pro-inflammatory chemical synthesis.
It may also lowers the number of reactive oxygen species produced. Sesame seeds or seed oil may help to reduce the pain and inflammation associated with arthritis because of their qualities.8, 9 Pain and inflammation may be reduced by massaging joints with sesame seed oil.4 However since insufficient studies are available, for conditions for bones it is important to consult your medical practitioner for advice as the herb may have different effects on individuals.
The effects of sesame seeds on dental health may be perhaps the most apparent. Sesame seed oil pulling may have antibacterial and astringent effect on many aspects of dental health.
It may also be linked to lowering the presence of Streptococcus bacteria, a common bacterium that can cause problems in the mouth. Oil pulling with sesame oil can help reduce dental plaque as well as improve gum health.10 You must consult a qualified dentist for proper advice and guidance.
Sesame seeds can aid in the treatment of Alzheimer’s disease. They might have anti-inflammatory and antioxidant properties. Sesame seeds may reduce the formation of pro-inflammatory molecules that may be linked to Alzheimer’s disease. Furthermore, they might manage Alzheimer’s disease by inhibiting the damage induced by reactive oxygen species to brain cells.12, 13 You must always consult a qualified for diagnosis and treatment.
Sesame seeds aid in the treatment of anaemia. Iron is abundant in sesame seeds. They help in the production of haemoglobin, hematocrit, and red blood cells in the body.14 This effect of sesame seeds will need further studies to provide scientific evidence.
Also Read: 7 Home Remedies for Anaemia
Due to its anxiolytic impact, sesame seeds can be beneficial in the treatment of anxiety. They might also have antioxidant capabilities, which aid in the elimination of free radicals and the reduction of stress-related anxiety.15 You must consult a doctor and consume any herb only under their supervision.
Zinc is an important component of sesame seeds. Zinc is a necessary component in the synthesis of collagen, which strengthens muscle tissue, hair, and skin. Thus, consuming sesame seeds can help improve health of hair and skin.2
Due to the presence of antioxidants, sesame seed oil is helpful to the skin, and applying it to the face overnight softens and tightens the skin. Because of its antibacterial and antifungal characteristics, it improves wound healing.4
They prevent wound infection while also boosting wound healing. They fight common skin diseases with antibacterial and antifungal properties. They are also beneficial for wound healing because they promote collagen production and cell proliferation.16
Though studies show the benefits of sesame seeds against various disease conditions, these studies are insufficient and there is a need for further studies to establish the true extent of the benefits of sesame seeds on human health.
Not only are sesame seeds a great source of protein, but the protein they contain is also complete. In fact, the ratio of essential amino acid content in sesame protein is remarkably similar to that of the human body. This means that sesame seeds may provide us with all the essential amino acids our bodies need for optimal health.
Dr. Smita Barode, B.A.M.S, M.S.
Sesame seeds are available in six different forms:17
You must consult a qualified doctor before taking sesame seeds or any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
The historical text ‘Shennong Ben Cao Jing’ provides insights into the traditional medicinal uses of sesame seeds. According to this ancient document, sesame seeds were believed to have therapeutic properties, possibly in taking care of injuries, nourishing internal organs, boosting energy, promoting muscle growth, and replenishing the bone marrow.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
The majority of studies have determined that sesame seeds are safe to eat and have no negative effects. Excessive sesame seeds can result in some of the adverse effects described below.17
It’s amazing how adding ground sesame seeds to salads can enhance the absorption of fat-soluble phytonutrients found in greens. Not only that, but sesame seeds also contain lignans, which are compounds known for their potential anti-cancer properties. These lignans may play a role in reducing the occurrence of breast cancer.
Dr. Ashok Pal, B.A.M.S.
Before consuming sesame seeds, seek medical counsel if you have one or more of these conditions.
It is critical to remember that none of these medications should be used with sesame seeds.17
Sesame helps in lowering blood sugar levels. Blood sugar is also controlled using diabetes medicines. Taking sesame with diabetes drugs may cause blood sugar levels to drop dangerously low.
Sesame can help decrease blood pressure. When taking sesame with blood pressure medications, the effects of the medications may be amplified, lowering blood pressure too much.
Sesame seeds can diminish the effects of tamoxifen. Tamoxifen users should avoid consuming sesame seeds in quantities greater than those found in food.
Also Read: Psyllium Husk (Isabgol): Uses, Benefits & Side Effects
Raw sesame seeds are a delicious snack (hulled or unhulled). You can toast and bake them as well. 17
Consume one tablespoon of raw or roasted sesame seeds every day, or season salads with sesame seeds to taste.17
Sesame seeds cause the fertilised ovum to be ejected by stimulating the uterine muscles. Sesame seeds should be avoided by all pregnant women throughout the first three to four months of pregnancy, according to experts.17
Sesame seeds can be sprinkled in salads, stir-fries, and soups. Sesame seeds can be toasted to make them crunchier and to enhance their flavour. Sesame seeds can be toasted by spreading them out on a baking dish and roasting them at 350 °F for 5-10 minutes.17
Keep sesame seeds in an airtight container in a cool, dry location.17
To make sesame oil at home, toast the seeds until golden brown, then combine them with your favourite cooking oil and blend until smooth. The sesame oil develops on top of the components at this point. Refrigerate sesame oil for up to two years so you can use it in a variety of dishes. 17
Yes, Sesame seeds, both black and white, are gluten-free. 17
Yes, sesame seeds and oil can help in hair growth. Sesamin, a bioactive substance found in sesame seeds and oil, helps to prevent hair loss and greying. It can also be used to hydrate a dry scalp and prevent hair from the harmful effects of the sun and pollutants. Furthermore, it aids in the strengthening of hair shafts and roots. Lice infestations in children’s hair can also be treated with sesame oil.20 These effects need further scientific eveidence.
No, Sesame oil, on the other hand, aids in the regulation of excess oils and has a healing impact on the skin.17
Sesame seeds have anthelmintic, antihypertensive, antibacterial, cytotoxic, and hepatoprotective activities.2 You must consult a doctor for any advice for these conditions, do not self medicate.
If you have a weak Agni, sesame oil might produce nausea, vomiting, stomach pain, and even diarrhoea (digestive fire).17
Warm the sesame seeds and cooking oil together on a medium heat setting after mixing them together. The presence of sesame seeds in the oil aids in the extraction of more oil from the seeds.17
Yes, sesame seeds can be frozen. Sesame seeds have a storage life of 6-8 months at room temperature and up to a year if refrigerated.17
Healthy fats, protein, B vitamins, minerals, fibre, antioxidants, and other useful plant elements can all be found in sesame seeds. Consuming large amounts of these seeds on a regular basis, rather than just a sprinkling on a burger bun, may aid in blood sugar control, arthritic pain treatment, and cholesterol-lowering.17 Sesame seeds have anthelmintic, antihypertensive, antibacterial, cytotoxic, and hepatoprotective activities.2 You must consult a doctor for any advice for these conditions, do not self medicate.
The sesame seeds provide the bun flavour and texture, as well as add visual appeal to the burger.17
Yes, sesame seeds have been shown to aid hair growth. Zinc is found in sesame seeds and oil, and it is linked to healthy hair development. They aid in the maintenance of a healthy balance between hair growth and hair loss.21 These effects have not yet been proven and thus need further research.
Also Read: Chamomile – Benefits, Side Effects, Precautions & More
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