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10 Reasons to Add Sesame Seeds to Diet- Health Benefits, Nutrition, and Side Effects

Be it for worship, adding crunchy flavor to dishes, or for overall health benefits. Sesame seeds are a powerhouse of essential minerals, vitamins, and fibre. The endless list of benefits of sesame seeds will make you agree with us. Consuming these tiny seeds that are available in black and white color help to strengthen your bones, and also relieves inflammation. Apart from these, sesame seeds are good for regulating cholesterol levels, blood sugar levels, and blood pressure levels too.

In this article, we will acquaint you with sesame seeds uses along with white sesame seeds benefits.

Sesame Seeds Nutrition

Before digging deeper to understand sesame seeds health benefits, we want you to have a look at the nutritional value of sesame seeds in every 100 grams:

  • Calories- 573
  • Carbohydrates – 23 g
  • Protein- 18 g
  • Dietary Fibre- 12 g
  • Sugar – 0.3 g


Besides, these tiny crunchy seeds also contain nutrients like magnesium, cobalamin, calcium, iron, and Vitamin B6, C, and D.

10 Incredible Health Benefits of Sesame Seeds

Here is a list of amazing sesame benefits for your reference:

1. High Fibre Content

Being an ultimate source of fibre, sesame seeds are good for your digestion. Add about 2 to 3 tablespoons of these tiny seeds to your diet and can expect a great relief in your stomach-related problems like constipation, bloating, and acid reflux. 

2. Good for Bone Health

Sesame seeds in the hulled and unhulled form are good for your bones. They are a superfood rich in calcium, the main compound needed for healthy bones. Get the most of the calcium content out of these seeds by soaking, sprouting, or roasting them before use. 

3. Regulates Cholesterol and Triglycerides Levels

Eating sesame seeds in any form and color, helps to reduce bad cholesterol or LDL levels in the body. Besides, these seeds are found extremely powerful in reducing triglycerides levels in the body. 

4. Lower Blood Pressure

Rely on the power of sesame seeds to lower your high blood pressure. These seeds though small in size are high in the potential to regulate your blood pressure issues due to the lignans and Vitamin E content. 

5. Controls Blood Sugar Levels

Do include sesame seeds in your diet if you are a diabetic. These seeds are high in protein and other nutrients and low in carbohydrates. All this helps in controlling the blood sugar levels in the body. 

6. Relieves Thyroid Symptoms

Eating sesame seeds every day also helps in improving the function of your thyroid gland. Being a rich source of selenium, these white and black seeds play a key role in producing thyroid hormones in the body. 

7. Heals Arthritis Knee Pain

Are you suffering from arthritis? Then, sesame seeds are like a superfood for you. Due to their anti-inflammatory properties, sesame seeds help to offer relief from arthritis knee pain. It is because arthritis is caused due to inflammation along with oxidative damage and sesame combats both. 

8. Combats Inflammation

The list of benefits of sesame seeds doesn’t end here. These tiny seeds are effective in combating inflammation in the body. Inflammation, whether you know it or not, is responsible for several chronic conditions like kidney diseases, cancers, and obesity. So, eating sesame means reducing the risk of all such diseases.

9. Aids in Blood Cell Formation

Those who make sesame seeds a part of their daily diet can increase blood cell formation. Having 2 to 3 tablespoons of these seeds helps to increase the production of red blood cells and white blood cells. 

10. Hormonal Balance for Females During Menopause

Women after menopause tend to suffer health issues due to a drop in estrogen levels. Eating sesame seeds that are rich in phytoestrogens helps to balance the hormonal changes in females during menopause. 

Side Effects of Sesame Seeds

After going through the list of benefits of eating sesame seeds, it is time to also look at some of its side effects. Mentioned below are some side effects of excessive sesame seeds:

  • May drop blood pressure levels
  • May form a layer over the appendix leading to bloating, pain, and other stomach related issues
  • May drop blood glucose levels in the body


The Bottom Line

Good things often come in small packets and this is the case with sesame seeds. These small sizes available in white and black color are no less than a superfood. Eating sesame seeds daily may help you get strong bones, and regulate your blood pressure, and cholesterol levels. However, avoid eating these seeds in excess to prevent some side effects.


Can I eat sesame seeds every day? 

Yes, you can eat sesame seeds every day to enjoy a bundle of health benefits. Eating sesame seeds daily helps to prevent diabetes and arthritis. It is also good for your heart. 

How many sesame seeds should I eat daily?

You can consume about 1 to 2 tablespoons of sesame seeds daily without any fear. If consuming sesame seed oil, you can use about 2 to 3 teaspoons twice daily. Sesame seed powder should not be consumed more than ½ teaspoon twice a day. 

Do sesame seeds increase weight?

No, sesame seeds do not increase weight. Instead, they help in promoting weight loss due to their high protein content. Due to high protein, sesame seeds help to boost the metabolic rate and also curb cravings.

Which sesame seeds are better black or white?

Although both black and white sesame seeds are full of goodness. Black sesame seeds excel over white ones due to more nutrients. Moreover, in taste also, black sesame seeds with a strong crunchy taste are better than white sesame seeds.

Can you eat sesame seeds raw?

Yes, you can eat sesame seeds raw. However, they taste better when toasted or baked to enhance the nutty flavor. You can use sesame seeds as topping on burgers, salads, and bagels. 

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