Health and Nutrion Benefits of Sesame Seeds & Tahini
Sesamum Indicum L., commonly known internationally as sesame, is one of the oldest oilseed crops.
Sesamum Indicum L., commonly known internationally as sesame, is one of the oldest oilseed crops.
Sesame seeds has been cultivated for its edible seed for over 5.000 years and is still widely grown in tropical and warm temperate zones.
Worldwide, it is used for its nutritional, medicinal and industrial purpose.
Sesame is also known as the “Queen of Oilseeds”
1. Good Source of Fiber:
30 grams unhulled sesame seeds 3,5 grams of fiber, which is 12% of the Reference Daily Intake (RDI). Fiber is well known for supporting digestive health.
#30 grams of sesame contains the following;
| Unhulled Sesame (RDI) | Hulled Sesame (RDI) | |
| Calcium | 22% | 1% |
| Magnesium | 25% | 25% |
| Manganese | 32% | 19% |
| Zinc | 21% | 18% |
2. Lower Cholesterol and 3-Glycerides:
Sesame seeds may help reduce hearth disease risk factors, including elevated triglyceride and “bad” LDL cholesterol levels.
Sesame seeds consist of;
- 15% saturated fat
- 41% poly-unsaturated fat
- 39% mono-unsaturated fat
What’s more, sesame seeds contain two types of plant compounds – lignens and phytosterols – that may also have cholesterol lowering effects.
Tahini Good Source of B Vitamins
Tahini is best known as an ingredient in hummus but widely used in many dishes around the world, particularly in Mediterrinean and Asian cuisine.
Tahini is full of healthy fats, vitamins and minerals. In fact, 15 grams provides more than 10% of Daily Value for some nutrients.
Tahini is also rich in anti-inflamatory mono-unsaturated fats. And it is also high in vitamin B1 and vitamin B6, which are important for energy production.
| Unhulled (RDI) | Hulled (RDI) | |
| Thiamin (B1) | 17% | 19% |
| Niacin (B3) | 11% | 8% |
| Vitamin B6 | 5% | 14% |
B vitamins are esential for many bodily processes, including proper cell funtion and metabolism.
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Mustafa Ömeroğlu