Sesame seeds have many potential health benefits. For instance, they may protect against heart disease, diabetes, and arthritis. But you may need to eat significant amounts — a small handful per day — to gain health benefits.
Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. They have been used in folk medicine for thousands of years.
Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk.
The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted.
Here are 15 health benefits of sesame seeds.
Three tablespoons (27 grams) of unhulled sesame seeds provide
Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes.
Sesame seeds
What’s more, sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects.
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Sesame seeds supply
To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates, compounds that hamper protein digestion and absorption.
Protein is essential for your health, as it helps build everything from muscles to hormones.
Notably, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins — particularly legumes, such as kidney beans and chickpeas.
On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts.
High blood pressure is a major risk factor for heart disease and stroke.
Sesame seeds are high in magnesium, which may help lower blood pressure.
Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure.
In one 2011 study, people with high blood pressure consumed 2.5 grams of powdered black sesame seeds — a less common variety — in capsule form every day.
A 2020 review confirmed that sesamin, a compound found in sesame seeds and their oil, lowered systolic ventricular blood pressure in both human and animal studies.
At the end of one month, they experienced a 6% decrease in systolic blood pressure—the top number on a blood pressure reading—compared to the placebo group.
Sesame seeds — both
Three tablespoons of sesame seeds boast:
| Unhulled | Hulled | |
|---|---|---|
| Calcium | 20% of the DV | 1% of the DV |
| Magnesium | 23% of the DV | 20% of the DV |
| Manganese | 29% of the DV | 15% of the DV |
| Zinc | 19% of the DV | 15% of the DV |
However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals.
Try soaking, roasting, or sprouting the seeds to limit these compounds’ impact.
One study found that sprouting reduced the concentration of phytate and oxalate by about 50% in both hulled and unhulled sesame seeds.
Sesame seeds may fight inflammation.
Long term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease.
A 2014 study found that when people with kidney disease ate a mixture of 18 grams of flax seeds and 6 grams each of sesame and pumpkin seeds daily for 3 months, their inflammatory markers dropped 51‒79%.
A 2020 review of clinical trials found that sesame consumption reduced the amount of interleukin-6 (IL-6), an inflammatory protein, but did not affect the level of other inflammatory markers like C-reactive protein (CRP) or tumor necrosis factor-α (TNF-α).
A 2023 literature review found that sesamol, a lignan in sesame, effectively targets several inflammatory proteins, including IL-6 and TNF-α. More research is needed.
Sesame seeds are a good source of specific B vitamins, which are distributed both in the hull and seed.
Removing the hull may either concentrate or remove some of the B vitamins.
Three tablespoons of unhulled and hulled sesame seeds provide:
| Unhulled | Hulled | |
|---|---|---|
| Thiamine (B1) | 18% of the DV | 14% of the DV |
| Niacin (B3) | 8% of the DV | 9% of the DV |
| Vitamin B6 | 13% of the DV | 6% of the DV |
B vitamins are essential for many bodily processes, including proper cell function and metabolism.
To make red blood cells, your body needs several nutrients, including those in sesame seeds.
Three tablespoons of sesame seeds give:
| Unhulled | Hulled | Function | |
|---|---|---|---|
| Iron | 22% of the DV | 9% of the DV | An essential component of hemoglobin, which carries oxygen in your red blood cells |
| Copper | 122% of the DV | 37% of the DV | Helps make hemoglobin |
| Vitamin B6 | 13% of the DV | 6% of the DV | Helps make hemoglobin |
Soaked, roasted, or sprouted sesame seeds may increase the absorption of these minerals.
Sesame seeds are low in carbohydrates while high in protein and healthy fats, all of which may support blood sugar control.
Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase.
Maltase breaks down the sugar maltose, which is used as a sweetener for some food products. It’s also produced in your gut from the digestion of starchy foods like bread and pasta.
If pinoresinol inhibits your digestion of maltose, this may result in lower blood sugar levels. However, human studies are needed.
Animal and human studies suggest that consuming sesame seeds may increase your blood’s overall amount of antioxidant activity.
The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage your cells and increase your risk of many chronic diseases.
Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease.
Sesame seeds are a good source of several nutrients crucial for your immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E.
For example, your body needs zinc to develop and activate certain white blood cells that recognize and attack invading microbes.
Keep in mind that even mild to moderate zinc deficiency can impair immune system activity.
Whole sesame seeds supply about 19% of the DV for zinc in a 3-tablespoon (27-gram) serving.
Osteoarthritis is the most common cause of joint pain and frequently affects the knees.
Several factors may contribute to arthritis, including inflammation and oxidative damage to the cartilage that cushions joints.
Research shows that sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect your cartilage.
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Additionally, the sesame seed group showed greater improvement in a simple mobility test and larger reductions in certain inflammatory markers compared to the control group.
Sesame seeds are a good source of selenium, supplying 188% of the DV in a 3 tablespoon serving.
Your thyroid gland contains the highest selenium concentration of any organ in your body. This mineral plays a vital role in making thyroid hormones.
In addition, sesame seeds are a good source of iron, copper, zinc, and vitamin B6, which also support the production of thyroid hormones and aid thyroid health.
Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen.
Therefore, sesame seeds might be beneficial for women when estrogen levels drop during menopause. For example, phytoestrogens
What’s more, these compounds
Sesame seeds can give a nutty flavor and subtle crunch to many dishes.
To enhance the flavor and nutrient availability of sesame seeds, roast them at 350℉ (180℃) for a few minutes, stirring periodically, until they reach a light, golden brown.
Try adding sesame seeds to:
- stir-fries
- steamed broccoli
- hot or cold cereal
- granola and granola bars
- bread and muffins
- crackers
- yogurt
- smoothies
- salads
- salad dressing
- hummus
- garnishes
You can also use sesame seed butter or tahini instead of peanut butter or hummus.
Ground sesame seeds — called sesame flour or sesame seed meal — can be used in baking, smoothies, fish batter, and more.
However, sesame allergies have become more prevalent, so you may need to take caution when cooking for groups.
Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.
Regularly eating substantial portions of these seeds — not just an occasional sprinkling on a burger bun — may aid blood sugar regulation, combat arthritis pain, and lower cholesterol.
You can eat sesame seeds soaked, roasted, or sprouted to optimize your nutrient intake.
