Benefits of sesame seeds

Although the pace of our lives is constantly increasing, more of us believe in the principle of conscious nutrition.

We listen to our body’s needs, reaching for products rich in nutritional values, necessary for its proper functioning. The myth that “what is good for health is never tasty” has long since been forgotten. We owe this, among others, to products known as superfoods, which have settled for good not only on the shop shelves, but above all in our daily diets. The superfoods include sesame. This small seed of great power has many beneficial properties that influence our health, well-being and…beauty!

If you are still wondering whether it is worth including sesame in your daily diet, you can be sure of it – IT IS WORTH IT! Although due to its oily nature, sesame is a calorie plant, you ABSOLUTELY don’t have to be afraid to eat it in moderation. It is a unique treasury of dietary fiber, unsaturated fatty acids, vitamins, minerals and other components affecting the proper functioning of our body. Introducing sesame into our daily diet helps to cover the daily needs for such important elements as calcium, magnesium, phosphorus, iron and zinc! What’s more, in 100 grams of these small seeds 1contain more magnesium than a bar of dark chocolate with 70-85% cocoa 2 , while the calcium content even exceeds a cup of cow’s milk 3 ! This should be especially important for vegans who have a limited supply of calcium in their diets, which is necessary for the skeletal system to function properly. But that is not all! Thanks to riboflavin, sesame supports the immune system 4 . Calcium, potassium and magnesium contained in it prevents heart and blood vessel diseases, as well as reduces the level of bad cholesterol 5 . Whereas vitamin E, which you will also find in golden sesame seeds, is a fuel for our brain, and therefore it is worth reaching for it in moments of intense mental effort, e.g. while learning!

While discussing about sesame, we cannot forget to mention its wide range of culinary applications! In many countries, sesame is mainly associated as an ingredient of sweets, among which, of course sesame snaps and halva are the most popular. Sesame is also the basis of Middle Eastern hummus and a healthy addition to all kinds of bread crumbs and muesli. How else can we use sesame in our kitchens? Sesame seeds roasted over a low heat will perfectly emphasize the taste of salads, sauces or pasta. Thus…you should eat sesame for health!


1Source: Nutrition qualities of foodstuffs presented on the website of the United States Department of Agriculture: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients (online access on 22.01.2020)
2Source: Nutrition qualities of foodstuffs presented on the website of the United States Department of Agriculture:https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients (online access on 21.01.2020)
3Source: Nutrition qualities of foodstuffs presented on the website of the United States Department of Agriculture: https://fdc.nal.usda.gov/fdc-app.html#/food-details/553224/nutrients (online access on 20.01.2020)
4 Source: https://academic.oup.com/ajcn/article/77/6/1352/4689829
5 Source: https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure )(online access on 23.01.2020)