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：
Black, white and brown are the Sesame seed varieties that depend upon the cultivar type.
- 黑色的芝麻在药物bec更可取的ause they are flavourful and have a strong aroma than white or brown sesame seeds.
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.
- 25g carbohydrates.
- 16.9 g dietary fibre.
- 18.3 G蛋白。
- 43.3 g fats.
- 1450mg calcium.
- 9.3 mg iron.
- 570 mg磷，
- 2.2 mg copper.
- 12.20 mg锌。
Benefits of Sesame Seeds:
Sesame Seeds Benefits for Health:
Sesame seeds’ curative, preventive, and nutritional properties make them a usable ingredient in many traditional medicines. In addition, the phytonutrients such as omega-6 fatty acids, flavonoid phenolic antioxidants, vitamins and dietary fibre present in the sesame seed oil can offer several health benefits. They are:
1. Good for Oral Health:
Sesame seeds and sesame seed oil removes dental plaque and whitens your teeth by boosting oral health. In addition, you will be able to reduce streptococcus mutants in both the teeth and the mouth saliva by oil pulling with sesame oil. This process will improve the overall health of your oral cavity (2)。
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)。由于这些种子富含纤维，因此它们使您的结肠和消化系统保持健康。
4. Strengthens Bones:
Sesame seed’s health benefits include a boost in bone mineral density and bone health since it is a good source of zinc because a deficiency in this mineral might cause hip and spine area osteoporosis. In addition, sesame seeds can also be vital to bone health since it has a trace of calcium in it (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.
7. Effective to Treat Piles:
- 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.
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.
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)。
11. Fights Against Inflammation:
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)。However, the anti-inflammatory impact of sesame seeds alone is uncertain because this study has used a mixture of seeds on the subjects.
芝麻种子已被证明可以打击糖尿病，因为它们含有镁和其他营养素。此外，当用作唯一可食用油时，芝麻油有效地降低了血浆葡萄糖和血压的高度糖尿病患者（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)。
13. Rich Source of Antioxidants:
The prominent advantage of sesame seeds is the high amounts of antioxidants. In addition, consuming sesame seeds might increase the overall antioxidant activity in your blood, as per animal and human studies (21)。此外，芝麻种子还具有称为木质的化合物，可以通过起作用作为抗氧化剂来抵抗氧化应激（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)。
Sesame seeds are good for you since they are rich sources of specific B vitamins distributed in the seeds and a hull (25)。Therefore, the concentration of B vitamins might either lessen or increase by removing the hull. In addition, sesame seeds might help with the proper cellular function and metabolism since it is a good source of thiamine, niacin, and vitamin B6 (26)(27)(28)。因此，三汤匙芝麻种子未被淘汰和船体可以提供：
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.
17. Provides Relief from Arthritis
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)。芝麻种子的抗炎和抗氧化作用归因于一种称为芝麻蛋白的化合物，可能有助于保护您的软骨（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:
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.
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.
23. Help the Skin Remain Warm and Moist:
The sesame seed oil can soften up your skin. Therefore, it is an active ingredient in many sunscreens, moisturizers and skin cleansers. Furthermore, sesame seeds have anti-inflammatory properties that help keep your skin moist and warm. Finally, massaging your face with sesame seed oil can help keep your skin detoxified by eliminating environmental toxins from your body.
Sesame Seeds Benefits for Hair:
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.
Whether due to stress or genetics, premature hair greying has become a common problem among people of all ages, irrespective of gender. Sesame seed oil can prevent premature hair greying with its hair-darkening properties. It also helps your hair retain its natural colour. However, you can reap the maximum benefits by using sesame seed oil with another carrier oil like almond oil or olive oil.
25. Facilitates Hair Growth:
27. Kills Dandruff:
Sesame oil and sesame seeds might help reduce or prevent scalp’s common infections since they have antifungal and antibacterial properties. You can also help reduce dandruff caused by fungus or bacteria by using sesame seed oil on your hair and scalp. In addition, when applied to a clean scalp, sesame oil might help keep your scalp moisturized with the help of its occlusive properties, which further prevents itching, flaking and dryness.
28. To Kill Lice Infestations:
In combination with olive oil, Sesame seed oil can efficiently help you get rid of lice and eggs because of their antiseptic and insecticidal properties.
- Combine them and apply the mixture to your hair and scalp thoroughly.
- 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.
- Now apply the mixture to your hair and scalp evenly.
- Use a mild shampoo to wash your hair.
- There might be a drop in the blood glucose levels below normal if you eat sesame seeds in the limit.
- 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.
- Excess consumption of sesame seeds might lead to weight gain by getting stored in the stomach without being digested.
- Sesame seeds contain oxalates which can aggravate the symptoms of gout. Therefore, people with gout should avoid consuming sesame seeds.
Sesame seeds are packed with essential nutrients that can benefit overall health. We hope you are clear about the sesame seed’s benefits from this article. Then, reap all the benefits by adding them to your diet. You can also use sesame seed oil as a base for cooking. Don’t forget to let us know if you found this article helpful!
1. Is It Okay to Consume Sesame Seed Daily and Raw?
2. Which is the Healthiest Way for the Consumption of Sesame Seeds?
Ans:Soaking is a perfect way to consume sesame seeds for people with digestive issues otherwise to get the most benefits. You can chew sesame seeds raw.
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.