Nutrition Facts and Health benefits of Sesame Seeds

Health benefits and Nutrition facts of sesame seeds

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
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