You may have consumed raw sesame or sesame oil but now we are going to share the nutrition value of sesame seeds along with its major health benefits.
In scientific world sesame is known as Sesamum indicum, it is a flowering plant and also known as benne. Sesame cultivation started over 3000 years ago and is considered as the oldest oil yielding crop. Some of the world cuisines use sesame as a common ingredient for their rich nutty flavor. Sesame may cause an allergic reaction in some people.
Health Benefits of Sesame:
Consuming Sesame seeds help in blood cells formation, its nutrients copper, zinc and vitamin b6 helps the body in making hemoglobin. A compound known as sesamin is present in sesame seeds which protects cartilage.
Sesame seeds reduce inflammation and protects against a number of chronic diseases including Obesity, kidney disease and cancer. It keeps the bones healthy as these seeds are rich in calcium, zinc manganese and other useful nutrients which support healthy bones. Magnesium and potassium found in sesame seeds helps in lowering blood pressure.
Consuming sesame seeds on a regular basis helps in lowering bad cholesterol levels, preventing heart diseases. Research suggests that increase in fiber intake reduces the risk of obesity, type 2 diabetes, some types of cancer and heart disease.
Nutrition Data of Sesame Seeds:
| Name | Amount |
| Water | 5 g |
| Energy | 567 kcal |
| Protein | 16.96 g |
| Total lipid (fat) | 48 g |
| Carbohydrate by difference | 26.04 g |
| Fiber, total dietary | 16.9 g |
| Sugars, total including NLEA | 0.48 g |
Minerals in Sesame Seeds:
| Name | Amount |
| Calcium | 131 mg |
| Iron | 7.78 mg |
| Magnesium | 346 mg |
| Phosporus | 774 mg |
| Potassium | 406 mg |
| Sodium | 39 mg |
| Zinc | 10.3 mg |
| Copper | 1.457 mg |
| Selinium | 34.4 μg |
Vitamins in Sesame seeds:
| Name | Amount |
| Vitamin B-6 | 0.146 mg |
| Thiamin | 1.205 mg |
| Riboflavin | 0.466 mg |
| Niacin | 5.438 mg |
| Folate, total | 96 μg |
| Folate, food | 96 μg |
| Folate, DFE | 96 μg |
| Choline, total | 25.6 mg |
| Vitamin A, RAE | 3 μg |
| Carotene, beta | 40 μg |
| Vitamin E, (alpha-tocopherol) | 0.25 mg |
