Sesame seeds are a common ingredient found in many Indian households. Available in black and white varieties, sesame seeds a crunchy texture to your meals with a nutty flavour. Sesame seeds are flavourful and provide your body with essential vitamins and minerals that help nourish. These seeds increase longevity and are commonly added to many Asian and Middle Eastern dishes (1)。但是,您将不得不吃大量的每天少量,以获取健康益处。让我们详细了解芝麻种子的好处:



  • 与黑色芝麻相比,铁含量更高。黑芝麻种子要么以油的形式使用,要么用作食物中的成分。
  • 黑芝麻在药物中比白色或棕色芝麻种子具有强烈的香气,因此在药物中更可取。
  • 与白芝麻相比,黑种子的钙多60%。
  • 黑色和棕色的芝麻籽保留了船体,而白色种子则被藏匿。

Sesame Seeds Nutrition Facts:

Sesamum Indicum is a flowering plant found in the tropical regions of Africa and India, and it produces sesame seeds. Rich in essential minerals, vitamins, antioxidants, protein and fibre, Sesame seeds can benefit your body. 100 grams of Sesame seeds have the following nutrition:

  • 563kcal energy.
  • 25克碳水化合物。
  • 16.9 g dietary fibre.
  • 18.3 G蛋白。
  • 43.3 g fats.
  • 1450mg calcium.
  • 9.3毫克铁。
  • 570mg phosphorous,
  • 2.2 mg copper.
  • 12.20 mg锌。

Benefits of Sesame Seeds:

Sesame Seeds Benefits for Health:




2. Improves Digestion:

Sesame seeds are rich sources of fibre that help facilitate waste disposal and relieve constipation by smoothening the function of the intestine (3)。Since these seeds are rich in fibre, they keep your colon and digestive system healthy.

Read:Incredible Benefits of Apricot Seeds


Sesame seeds help keep your brain alert and memory sharp by producing a neurotransmitter called dopamine with the help of tyrosine present in these seeds. Therefore add sesame seeds to your diet, and you can observe an improvement in your thinking skills. In addition, according to a study conducted on senescence-accelerates mice, the sesame lignans suppress age-related cognitive decline (4)。

4. Strengthens Bones:

芝麻的健康益处包括增强骨矿物质密度和骨骼健康,因为它是锌的良好来源,因为这种矿物质的缺乏可能会导致髋关节和脊柱区域骨质疏松症。此外,芝麻种子也对骨骼健康至关重要,因为它中有钙的痕迹(5)。你可以防止骨质疏松后通过食用sesame seeds or til regularly.

5. Improves Blood Circulation

High levels of triglycerides and bad cholesterol accumulated in the arteries can slow down blood flow, creating the risk of heart disease. If not corrected on time, it might completely block blood flow.



芝麻富含维生素B6, E,zinc, selenium, copper, and iron which can be crucial for the functioning of your immune system (7)。例如,您的身体将能够激活仅在锌帮助下才能识别和攻击微生物的特定白细胞。因此,即使有轻度至中度锌缺乏,免疫系统活性也会受损(8)。三汤匙芝麻籽可以提供约20%的锌RDI。

7. Effective to Treat Piles:

Adding til or sesame oil to your cooking can be a great way to treat constipation or recurrent piles. In addition, this oil helps improve bowel movements by providing lubrication. Sesame seeds can also help soften the stool and cleanse the colon by improving digestion. It also enables you to pass stools without pain and discomfort by easing the pressure on the anal muscles (9)。

  • Take half a litre of water and add a handful of sesame seeds.
  • Boil the water until its quantity becomes one-third of the initial volume.
  • Make a thin paste of the mixture after it cools down.
  • Add one tbsp of butter to the paste and eat it once every day.

8. PCOS:

Sesame seeds protein content might help regulate hormone disorders like PCOS. Sesame seeds also help women deal with PMS symptoms like bloating, mood swings and headaches by increasing progesterone production. This is possible because sesame seeds are rich in calcium, magnesium, zinc, and Vitamin E sources.

9. Weight Loss:

The high fibre content makes sesame seeds an ideal choice for weight loss. Fibre helps contribute to a healthy digestive system playing a crucial role in weight loss. In addition, fibre-rich foods prevent you from overeating or binge-eating by keeping your tummy fuller for longer (10)。

Sesame seeds can also prevent fluid retention by regulating body fluids since they are low in sodium. These seeds might also help your body release fat-burning liver enzymes since they are rich in lignans. In addition, these compounds decrease fat metabolism by inhibiting the formation and absorption of cholesterol.

Til or sesame seeds help increase your metabolic rate and curbs hunger which helps avoid excessive calorie consumption and aiding in weight loss. This is because sesame seeds are an excellent source of protein.

10. Powerful Anti-cancer Properties:

The anti-cancer properties of Sesame seeds come from the high amounts of magnesium and an anti-cancer compound called phytate present in these seeds. These seeds help prevent colorectal cancer by effectively reducing the risk of colorectal tumours (11)。The anti-cancer, anti-proliferative, anti-inflammatory, pro-apoptotic, anti-metastatic, anti-angiogenic and anti-autophagocytic properties are attributed to the sesamin present in sesame seeds (12)。

Read:Are Watermelon Seeds Healthy?


Low-level, long-term inflammation is one of the prominent reasons that cause several chronic conditions. However, sesame seeds might be able to fight inflammation. For example, with 18 grams of flax seeds and 6 grams each of pumpkin and sesame seeds for three months daily on people with kidney disease, there is a decrease of 51 to 79% in their inflammatory markers (13)。然而,仅芝麻种子对抗炎的影响尚不确定,因为这项研究在受试者上使用了种子的混合物。

尽管如此,根据许多动物研究,芝麻油仍有几种抗炎作用(14)(15)。These effects might result from the compound found in sesame seeds and oil called sesamin (16)。


Sesame seeds have been shown to combat diabetes since they contain magnesium and other nutrients. Furthermore, when used as the sole edible oil, sesame seed oil effectively lowers plasma glucose and blood pressure in hypersensitive diabetics (17)。In addition, sesame seeds are good for the health of a person with diabetes by supporting blood sugar control since they are low in carbs while high in protein and healthy fats (18)。

Additionally, sesame seeds might help regulate blood sugar by inhibiting the action of the digestive enzyme maltase because they contain a compound called pinoresinol (19)(20)。但是,有更多的研究需要了解芝麻对人类的有效性。

13. Rich Source of Antioxidants:

芝麻种子的显着优势是大量的抗氧化剂。此外,根据动物和人类研究,食用芝麻种子可能会增加血液中的总体抗氧化活性(21)。Furthermore, sesame seeds also have compounds called lignans which help fight oxidative stress by functioning as antioxidants (22)。此外,芝麻种子可以特别保护心脏病,因为它们含有γ-生育酚,这种γ-生育酚充当抗氧化剂,一种维生素E(一种维生素E的形式)(23)(24)。

14. Good Source of Vitamin B:

Sesame seeds are good for you since they are rich sources of specific B vitamins distributed in the seeds and a hull (25)。因此,B族维生素的浓度可能通过去除船体来降低或增加。此外,芝麻种子可能有助于适当的细胞功能和代谢,因为它是硫胺素,烟酸和维生素B6的良好来源(26)(27)(28)。因此,三汤匙芝麻种子未被淘汰和船体可以提供:

15. High In Fibre:

Fibre plays an essential role in maintaining and supporting digestive health, reducing the risk of chronic diseases like type 2 diabetes, certain cancers, obesity, and heart diseases. You will be able to get about 3.5 grams of fibre which is 12% of the RDI, with the consumption of 30 grams of unhulled sesame seeds. This is because the average fibre intake for many people is half of the RDI. Therefore, eating a few sesame seeds every day can help keep your digestive system healthy.

16. Lowers Cholesterol:

降低胆固醇水平是重要的黑芝麻籽之一。芝麻蛋白和芝麻蛋白属于芝麻种子中存在的一组名为木质的纤维。当与Stanol酯(一种已知可降低不良胆固醇的化合物)一起服用时,木烷具有胆固醇(胆固醇)的作用(29)。The consumption of black sesame seeds might reduce the risk of developing certain cancer types and decrease blood cholesterol levels. This is possible because sesame seeds have phytosterols, compounds whose structure is similar to cholesterol.


一个频率的骨关节炎是关节炎的一种形式uently affects the knees and can be the most common cause of joint pain. Oxidative damage and inflammation to the cartilage that cushions joints are several factors that result in arthritis (30)。The anti-inflammatory and antioxidant effects of the sesame seeds are attributed to a compound called sesamin which might help protect your cartilage (31)。In addition, sesame seeds also help reduce pain and swelling associated with arthritis since they contain a mineral called copper, which is crucial in antioxidant enzyme systems.

18. Treats Hypertension:

Irrespective of the age group and gender, hypertension is a common health problem many of us are facing nowadays. According to studies, the magnesium present in sesame oil can help you reduce blood pressure efficiently. In addition, the oil also helps boost your immunity with the presence of an extensive range of minerals.

19. Rich Source of Protein:


Read:Ways to Use Sesame Oil for Glowing Skin

Sesame Seeds Benefits for Skin:


20. Wound Healing:

芝麻油具有出色的愈合特性,因为它是天然的抗炎剂。此外,芝麻籽油有助于消除皮肤病原体,例如链球菌,葡萄球菌和常见的皮肤真菌,其抗菌特性(33)。You can also control vaginal yeast infections by mixing sesame seed oil with warm water.



22. Glowing Skin:

The benefits of sesame seed oil are that it can help provide your skin with flexibility that makes it look supple and soft. In addition, it helps control the enlargement of pores in the nose area the tightens your facial skin.

  • Use sesame oil to rub all along your face.
  • Use rice powder or besan powder to scrub your face.
  • Use warm water to wash your face.




The nutrients in sesame seeds can play an essential role in maintaining healthy hair and scalp. It helps combat several scalp problems because sesame seeds or oil can benefit your scalp similar to skin. Let us see the importance of sesame seeds for healthy hair.





Sesame seeds have a good amount of vitamin B1, calcium, copper, phosphorous, iron, magnesium, manganese and zinc that can help reduce hair thinning and hair loss.

26. Helps in Moisturizing the Scalp:

Sesame oil can help soften your scalp making your hair strands look smoother because it is an emollient. In addition, the essential fats like omega-3 and omega-6 fatty acids present in sesame oil that help improve hair growth can also help you combat dry scalp and hair. Palmitic acid, linoleic acid, linolenic acid, oleic acid and stearic acid are some of the healthy fatty acids present in sesame oil.





  • Add one tbsp of olive oil and two tbsp of sesame seed oil into a bowl.
  • Combine them and apply the mixture to your hair and scalp thoroughly.
  • 将油放一夜,用淋浴帽遮住头发。
  • Use a comb to remove the dead lice, and use a shampoo to wash your hair.
  • For desired results, use this remedy daily.


Sesame seed oil can help retain moisture by deeply nourishing dry and damaged hair by acting as an excellent hair conditioner.

  • Combine two tbsp of yoghurt, one tbsp of honey and half a cup of ground sesame seeds.
  • Now apply the mixture to your hair and scalp evenly.
  • 让它保持头发约15分钟。
  • Use a mild shampoo to wash your hair.

Read:Benefits of Using Mango Seeds


Although there are several benefits associated with the consumption of sesame seeds, taking them in excess can cause the following side effects:

  • 如果您在极限内吃芝麻,血糖水平可能会下降到正常水平以下。
  • Eating sesame seeds in excess might cause bloating and pain by forming a layer over the appendix because of their fibre.
  • It is best to consult your doctor before adding sesame-based items into your daily diet because sesame seed allergy is prevalent.
  • 芝麻种子的过量消耗可能会通过不消化而不会被储存在胃中而导致体重增加。
  • 芝麻种子含有可能加剧痛风症状的草酸盐。因此,痛风的人应避免食用芝麻。


Disclaimer:The content provided in this article is based on research and for educational purposes only and is not a replacement for a medical professional. The website is not responsible for the authenticity and accuracy of this information.

1. Is It Okay to Consume Sesame Seed Daily and Raw?

Ans:Unless you have an allergy, it is safe to have one tbsp of sesame seeds daily. You can get significant benefits from stored nutrients in the sesame seeds in the raw form. There is also an option of soaking sesame seeds for easy digestion for people with disturbed digestion.

2. Which is the Healthiest Way for the Consumption of Sesame Seeds?



Ans:In general, you can chew 1 to 2 tbsp of sesame seeds post-meal for better digestion, or you can also add them to your meals. Sesame seeds can also be used as an option of a mid-mini meal.

About Saanvi

Saanvi Sharma是健康和营养的出色网络内容作家。她在该主题上的专业知识源于多年来她获得的深入研究和知识。她对科学的兴趣以及生物技术学士学位证明是一个额外的优势,并进一步增加了她的写作价值。她对科学非常感兴趣,因此编写优质的内容成为了她的美德。

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