Sesame seeds are often used as a topping on bagels, chicken, or crackers for their nutty flavor and crunchy texture. However, using these seeds as merely a garnish misses an abundance of nutrients and health benefits that come from consuming them in greater quantities.

Sesame seeds have been called an “all-purpose nutrient bank” because of their rich and diverse nutrient profile. For example, 100 grams of sesame seeds (about 3.5 ounces) provide approximately 17 grams of protein, 50 grams of fat, and 15 grams of fiber, along with an abundance of calcium, potassium, magnesium, folate, and more.¹

Consuming various types of sesame seeds has been shown to have a positive effect on factors that contribute to heart disease.^2,3

A clinical trial of 38 people with high cholesterol found that those who consumed 40 grams of hulled sesame seeds daily (with a 240-calorie adjustment to account for the extra intake), alongside standard treatment, experienced significant reductions in cholesterol and triglyceride levels, as well as increases in beneficial antioxidants, compared to those who received only standard treatment.⁴

In a study of 30 people with prehypertension (between 120/80 and 139/89), half took 2.5 grams of powdered black sesame seeds in capsule form daily, while the other half took a placebo. After four weeks, those taking sesame seeds had a 6% drop in their systolic blood pressure compared to the placebo group.⁵

This could translate to significant health benefits, as research has shown that every 5 mmHg drop in systolic blood pressure decreases the risk of cardiovascular events by 10%.⁶ Those taking the sesame seed powder also had a significant increase in vitamin E, another potent antioxidant.⁵

A review of 16 clinical trials with 908 participants found that taking sesame seeds (25–50 grams per day) or sesame oil (2-3 tbs per day) for four to 12 weeks led to noticeable health improvements. People who took sesame saw reductions in total cholesterol, triglycerides, blood pressure, body weight, BMI, and both waist and hip measurements, compared to those who didn’t.²

Consuming sesame seeds could also be beneficial for those suffering from arthritis pain. In a study of 50 people with knee arthritis, half consumed 40 grams of sesame seed powder per day together with standard medical therapy, while the other half only took standard therapy. After two months, the sesame seed group experienced a 63% decrease in knee pain, compared to a 22% decrease in the drug therapy group.⁷

At the same dose, in another trial of 25 people with osteoarthritis, sesame seed supplementation resulted in reduction in inflammatory markers like interleukin-6 (IL-6) and high-sensitivity C-reactive protein (hs-CRP).⁸

You can incorporate more sesame seeds into your diet by utilizing the seeds themselves for added flavor, using sesame oil for cooking, and sesame paste (tahini) for sauces and spreads.

References

1. Wei P, Zhao F, Wang Z, et al. Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications. Nutrients. 2022 Sep 30;14(19).
2. Huang H, Zhou G, Pu R, et al. Clinical evidence of dietary supplementation with sesame on cardiovascular risk factors: An updated meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2022;62(20):5592-602.
3. Sun Y, Ren J, Zhu S, et al. The Effects of Sesamin Supplementation on Obesity, Blood Pressure, and Lipid Profile: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Endocrinol (Lausanne). 2022;13:842152.
4. Alipoor B, Haghighian MK, Sadat BE, et al. Effect of sesame seed on lipid profile and redox status in hyperlipidemic patients. Int J Food Sci Nutr. 2012 Sep;63(6):674-8.
5. Wichitsranoi J, Weerapreeyakul N, Boonsiri P, et al. Antihypertensive and antioxidant effects of dietary black sesame meal in pre-hypertensive humans. Nutr J. 2011 Aug 9;10:82.
6. Canoy D, Nazarzadeh M, Copland E, et al. How Much Lowering of Blood Pressure Is Required to Prevent Cardiovascular Disease in Patients With and Without Previous Cardiovascular Disease? Curr Cardiol Rep. 2022 Jul;24(7):851-60.
7. Eftekhar Sadat B, Khadem Haghighian M, Alipoor B, et al. Effects of sesame seed supplementation on clinical signs and symptoms in patients with knee osteoarthritis. Int J Rheum Dis. 2013 Oct;16(5):578-82.
8. Khadem Haghighian M, Alipoor B, Malek Mahdavi A, et al. Effects of sesame seed supplementation on inflammatory factors and oxidative stress biomarkers in patients with knee osteoarthritis. Acta Med Iran. 2015;53(4):207-13.