This little seed is a real reservoir of nutrients – good fatty acids, vitamins, minerals and dietary fiber. Regular consumption of sesame seed can help in the prevention of various health problems.

There are black and white sesame seeds. Black sesame has more iron than the white. Sesame oil is usually made from black sesame seeds, and it is used in a variety of medical purposes.

White sesame seeds contain more calcium than black and are one of the best plant sources of calcium. Also, it can be used to compensate deficit of this mineral.

However, both kinds of sesame seeds are almost equally rich in nutrients. Here’s what is contained in 30 grams of seeds: 3.9 gr of fiber, 0.7 mg of manganese, 0.7 mg copper, 277 mg of calcium, 4.1 mg of iron, 100 mg of magnesium, tryptophan 93mg, zinc and 2 mg of thiamin, vitamin B1 0.2 mg, vitamin B6 0.2 mg, 179 mg of phosphorus, and 4.7 gr of protein.


It helps to reduce the effects of stress

Some nutrients of sesame seeds have properties that reduce stress, for example, magnesium, which relaxes the muscles, and vitamin B1 (thiamine), which has a calming and antidepressant properties.

It helps the prevention of diabetes and lowers blood pressure

Sesame seeds are rich in nutrients, including magnesium, which has been shown to help in the prevention of diabetes; Sesame is one of the 10 foods richest in this mineral. As a result, sesame is beneficial in lowering blood pressure, because magnesium also plays an important role in the process.

It helps against anemia

Due to the high iron content, it is believed that sesame seeds help in the prevention and treatment of anemia. Therefore sesame is recommended for people who suffer from iron deficiency and fatigue that often accompanies this condition.

Contributes to bone health

Sesame seeds are good source of calcium which is essential in preventing some problems with the bones. Measurements showed that a handful of sesame seeds have more calcium than a glass of milk, and zinc which sesame seeds also contain, contributes to an increase in bone density. In this way, sesame seeds are better food source of calcium than milk, especially due to the numerous problems which have recently been associated with excessive milk consummation.

Helps bowel movements

Due to the large amounts of plant fiber, sesame seed helps bowel movements and health of the digestive system.

Promote healthy skin

Sesame seeds are rich in zinc, which is essential for the soft and shiny skin. Especially sesame oil, used externally, has good effect on the skin.

Preventive anti-cancer properties

Sesame seeds contain more phytosterols than all the other nuts and seeds, and the phytosterols are a critical component in prevention of cancer, particularly hormone-induced (such as breast cancer). To achieve this preventive effect, each day add a teaspoon of sesame seeds in a salad, morning muesli or yoghurt…

Helps against arthritis

Sesame contains copper, which is an important mineral that helps to relieve pain and swelling that can occur due to arthritis.

Another way to enrich your diet is to use sesame macrobiotic seasoning, gomasio, which usually consists of 16 parts sesame seeds and one part salt. It is particularly useful for those who are trying to reduce the amount of salt in the diet. There is also a sesame paste, Taan, consisting only of milled sesame seeds and which can be used in dishes and salads.

is a health advocate, journalist and theologian. He is an outspoken internet activist who has contributed to many magazines and web sites. After years spent in digital marketing and online journalism he became one of the founders and editors at Combining knowledge and research with facts of modern science, Alexander continues to writes about alternative medicine and health benefits of nature. Unlike most writers he strongly believes that there's no magic pill that will lead you to long term health and beauty and that without effort, there can be no gain.