Why Include Sesame Seeds In Your Daily Diet-Reason & Benefit

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sesame seeds in your daily diet
Since long ago, til or sesame seeds have been indispensable for winter-special foods. People mostly fancy the sesame seeds special such as til laddoo and til gajak, during the cozy cold days. And now that winters are here, it’s time to embrace the power and health benefits of sesame seeds. Ayurveda credits sesame seeds for their remarkable ability to maintain body heat and keep it warm. Though the key sesame seeds benefits are famous, people get astonished by its cross-functional role in their daily lives. From improving hair and skin to treating depression, sesame seeds have a lot to offer. This said, let us dive straight into more about the reasons why sesame seeds should be a part of the daily diet.

Benefits of Sesame Seeds

Sesame seeds uncover numerous beauty and health benefits. They own a dense nutritional profile enriched with potent antioxidants and essential amino acids. Their highly nutritious nature gives you the following benefits and reasons to add them into your daily winter diet-

1. Improves Digestion-

Sesame seeds have a rich fiber and unsaturated fat content. Consuming it may cure gut problems like constipation. As fiber is known for clearing the intestinal tracts, the natural oils present in sesame seeds can add up to this as they can lubricate the intestines. Therefore, if you face issues relating to bowel movements, sesame seeds might be just the thing for you!

2. Serves as an excellent source of plant-based protein-

Not only high in rich quality protein, the non-vegetarian sources of protein are easily available as well. So, for people who prefer and search for only vegetarian or plant-based protein sources, sesame seeds are a rich and easily accessible source of protein. Just 30 grams of serving of sesame seeds may provide 5 grams of protein. To maximize the protein potency of sesame seeds, try consuming them in a hulled or roasted form.

3. Stabilizes blood pressure and cholesterol levels-

The main compound present in sesame seeds, known as sesamin, is quite effective in regularizing blood pressure levels. In addition to this, the polyunsaturated and monounsaturated fats in sesame seeds may reduce unhealthy cholesterol and keep a check on the risks of heart diseases. Not only this, sesame seeds hold a rich content of magnesium, vitamin E, and lignans that may aid the prevention of plaque build-up in the arteries and ultimately maintain healthy blood pressure.

4. Boosts Bone Health-

Sesame seeds are rich in many nutrients and minerals that support and rejuvenate bone health. They contain a high amount of magnesium, calcium, manganese, and zinc. So, it may prove to be especially beneficial for children in their growth years and women going through menopause. However, the presence of natural compounds known as oxalates and phytates may obstruct the absorption of minerals in sesame seeds. To avoid this, consume roasted or soaked sesame seeds.

5. Aid Blood Sugar Regulation-

Sesame seeds are high in protein and healthy fats while being low in carbs. Therefore, this category of foods is highly beneficial for people who have diabetes. Also, sesame seeds stimulate healthy digestive activities, making it easy to control blood sugar levels. However, more human research is required to prove if sesame seeds can inhibit healthy digestion and regulate blood sugar levels.

6. May Help Rejuvenate Skin-

The most striking point that proves the benefits of sesame seeds for skin is the presence of plenty of antioxidants. Antioxidants are the main ingredients that help you reverse your skin age and make it more youthful. In addition, the natural oils in sesame seeds support the skin to stay soft and supple. The anti-inflammatory properties of sesame seeds are also remarkable for skin health as they help soothe redness and skin irritation.

7. Hair Growth-

You must have heard or seen people using sesame seed oil to improve their hair quality and growth. That is because sesame seed oil may trigger hair growth like crazy! When you massage it into your roots, it enhances blood circulation, moisturizes the scalp, strengthens the roots, and controls hair fall. Furthermore, the fatty acid content of sesame seeds repairs hair damage and frizz.

8. Acts as a source of energy-

You may know that fats work amazingly well to provide you with energy instantly. That’s just the case with sesame seeds! Sesame seeds contain a rich amount of polyunsaturated and monounsaturated fats along with omega 3 fatty acids. Because of this, sesame seeds may act as an energy booster for some people. Moreover, they also provide fiber, calcium, iron, and more, further contributing to boosting energy levels.

9. A rare source of unsaturated fats-

Unlike ghee, butter, or manufactured refined oil, which primarily contain unhealthy fats, sesame oil originally has unsaturated fats. In comparison to other types of oils, the ratio of fats in sesame seed oil is healthy and well-balanced. Therefore, cooking food using sesame seed oil may be much healthier than using other refined oils.

10. May help you deal with stress and depression-

Sesame seed may not act exactly like a stress or depression medication but its anti-inflammatory properties can help you effectively deal with them. Tyrosine is an amino acid found in sesame oil that directly impacts serotonin activity. Therefore, sesame oil may boost serotonin levels and help you manage your daily stress and depression. A decent serotonin production incites happy emotions and keeps negative thoughts at bay.

11. Can complete your balanced diet-

The crunchy and nutty nature of sesame seeds not only add a variety to the diet but also boost its nutritional value. Sesame seeds are nutrient-dense with fiber, calcium, protein, and vitamin E, and other vital nutrients. Therefore, the versatile tiny seeds can add up to seal the deal for a nutritious, balanced meal.

12. Enhances overall immune function-

As already mentioned, the nutrient-dense character of sesame seeds with iron, zinc, vitamins, protein, and several minerals, certainly activates the production of white blood cells. Thus, sesame seeds can potentially improve the overall immune function.


Sesame seeds are a versatile and winter favorite food. They unravel multiple nutrients and minerals responsible for its dynamic nutritious profile. Regularly consuming these tiny seeds and sprinkling them on your food may serve you benefits such as regulating blood sugar, managing cholesterol, soothing inflammation, etc. To take advantage of the best of sesame seeds’ health benefits, consume them in roasted or soaked form.

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Alice Christina, a seasoned health writer, combines her passion for wellness with a strong foundation in evidence-based research. She crafts insightful content that empowers readers to make informed health decisions. Alice's expertise shines through her concise and reliable health articles.