Sesame – The Overlooked Superfood with Powerful Health Benefits
Sesame is incredibly beneficial to health, yet its advantages are often overlooked. It helps prevent diabetes, regulates blood pressure, protects against various cancers, supports bone health, shields against radiation, enhances cardiovascular health, aids digestion, reduces inflammation, boosts respiratory function, promotes circulation, detoxifies the body, and helps relieve depression and chronic stress.
The seeds themselves are tiny, just 3–4 mm long and up to 2 mm wide. Available in a variety of colors depending on the plant variety, they can be purchased with or without husks. Sesame is commonly used in salads, as a topping or ingredient in bread, cereals, cookies, sushi, cakes, soups, and even as a crust for fish. You’ll find sesame in nearly every world cuisine—thanks to its availability, health benefits, and pleasant flavor.
Nutritional Value of Sesame
Sesame’s many health benefits stem from its dense nutritional profile, including vitamins, minerals, natural oils, and organic compounds. It contains calcium, iron, magnesium, phosphorus, manganese, copper, zinc, fiber, thiamine, vitamin B6, folic acid, protein, and tryptophan.
Health Benefits of Sesame
1. Lowers Blood Pressure
Sesame oil helps regulate high blood pressure, easing the strain on the cardiovascular system and preventing heart disease. The magnesium in sesame—up to 25% of your daily needs per serving—also acts as a vasodilator.
2. Cancer Prevention
Rich in essential vitamins and minerals, sesame is linked to lower cancer risk. It contains phytic acid, a rare anti-cancer antioxidant that neutralizes free radicals, protecting against cell damage, cardiovascular issues, premature aging, and cognitive decline. Sesame is specifically associated with reducing risks of leukemia, breast, lung, pancreatic, colon, and prostate cancers.
3. Diabetes Management
Sesame’s magnesium and other compounds help reduce the risk of diabetes and assist in managing symptoms. Sesame oil has been shown to enhance the effectiveness of diabetes medications and regulate insulin and glucose levels.
4. Supports Bone Health
With high levels of zinc, calcium, and phosphorus, sesame is vital for bone density and strength. These minerals are crucial for bone regeneration and prevention of conditions like osteoporosis.
5. Improves Digestion
High in fiber, sesame promotes healthy digestion and prevents constipation, bloating, cramps, and other digestive issues. Fiber also supports heart health by helping remove LDL ("bad") cholesterol from the bloodstream.
6. Anti-Inflammatory Properties
Sesame’s copper content helps reduce inflammation in joints, bones, and muscles, relieving symptoms of arthritis. Copper also strengthens blood vessel walls and supports iron absorption for better oxygen circulation in the body.
7. Radiation Protection
Sesamol, a unique compound in sesame, protects DNA from radiation damage—whether from the environment or cancer treatments like chemotherapy. This helps prevent mutation and cancer development.
8. Oral Health Support
Sesame is known for its antibacterial and astringent effects in the mouth. It helps reduce Streptococcus bacteria and supports oral hygiene.
9. Skin and Hair Health
Sesame is rich in zinc, essential for collagen production, which strengthens skin and hair. Sesame oil can reduce scarring and signs of premature aging.
10. Boosts Metabolism
High in usable protein, sesame promotes energy, healthy cell growth, and efficient metabolic function.
Excessive sesame consumption can irritate the stomach and colon. Consume in moderation!
Sesame-Miso Dressing Recipe
Ingredients:
1 red chili, finely chopped
1/4 cup vegetable oil
2 tbsp fresh lemon juice
2 tbsp white miso
1 tbsp soy sauce
1 tbsp vinegar
1 tsp sesame oil
1 tsp toasted sesame seeds
1/2 tsp grated ginger
Preparation:
Mix all ingredients in a small bowl. Store in the fridge.
