Sesame seeds are tiny powerhouses of nutrition, packed with essential vitamins, minerals, and healthy fats. These seeds, derived from the Sesamum indicum plant, have been used in various cuisines for centuries. Whether sprinkled on dishes, blended into tahini, or consumed as sesame oil, they offer numerous health benefits.
Nutritional Facts of Sesame Seeds (Per 100g)
Here’s a detailed breakdown of the nutritional content found in 100 grams of sesame seeds:
✔ Calories: 573 kcal
✔ Carbohydrates: 23.4g
✔ Dietary Fiber: 11.8g
✔ Protein: 17.7g
✔ Total Fat: 49.7g
✔ Saturated Fat: 7.0g
✔ Monounsaturated Fat: 18.8g
✔ Polyunsaturated Fat: 21.8g
✔ Omega-6 Fatty Acids: 21.4g
✔ Omega-3 Fatty Acids: 0.3g
✔ Calcium: 975mg
✔ Iron: 14.6mg
✔ Magnesium: 351mg
✔ Phosphorus: 629mg
✔ Potassium: 468mg
✔ Zinc: 7.8mg
✔ Copper: 4.1mg
✔ Manganese: 2.5mg
✔ Selenium: 34.4µg
✔ Vitamin B1 (Thiamine): 0.79mg
✔ Vitamin B2 (Riboflavin): 0.25mg
✔ Vitamin B3 (Niacin): 4.5mg
✔ Vitamin B6: 0.79mg
✔ Folate (B9): 97µg
✔ Vitamin E: 0.25mg
Health Benefits of Sesame Seeds
1. Supports Bone Health
✔ Rich in calcium, magnesium, and phosphorus, sesame seeds contribute to stronger bones and help prevent osteoporosis.
2. Boosts Heart Health
✔ High in healthy fats and omega-6 fatty acids, they lower bad cholesterol (LDL) and support cardiovascular health.
3. Aids Digestion
✔ The high fiber content in sesame seeds improves digestion and prevents constipation.
4. Helps Regulate Blood Sugar
✔ Sesame seeds have a low glycemic index and are packed with magnesium, which helps control blood sugar levels.
5. Promotes Healthy Skin & Hair
✔ Sesame seeds are loaded with zinc, vitamin E, and antioxidants, which promote glowing skin and reduce hair fall.
6. Supports Immune System
✔ High levels of zinc, selenium, and copper strengthen immunity and help fight infections.
7. Improves Brain Function
✔ Sesame seeds contain B vitamins and antioxidants, which support cognitive function and reduce the risk of neurodegenerative diseases.
How to Incorporate Sesame Seeds into Your Diet
✔ As a Topping – Sprinkle on salads, stir-fries, and rice dishes. ✔ Tahini Paste – Blend sesame seeds into a creamy paste for hummus or dressings. ✔ Sesame Oil – Use it for cooking or as a finishing oil for extra flavor. ✔ Baked Goods – Add to bread, cookies, and crackers. ✔ Sesame Snacks – Prepare sesame bars or ladoos for a healthy treat.
Conclusion
Sesame seeds are a nutritional powerhouse, providing essential minerals, healthy fats, and antioxidants. Whether you’re looking to improve heart health, digestion, or bone strength, adding sesame seeds to your diet is a simple and effective way to enhance overall well-being.
Would you like to try incorporating sesame seeds into your diet? Let us know your favorite sesame-based dishes!