Health & Wellbeing

Sesame Seeds: The Tiny Food Packed With Health Benefits!

Natalie S.

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Awareness of proper and healthy nutrition has been growing steadily in recent years thanks to people's access to endless information on the Internet. Because of this, many people are making healthier choices and are being exposed to new and interesting foods. Sesame seeds, while fairly known and common, produce an oil which is not as known, but has become very popular in recent years thanks to its widespread use in Asian cooking, which has won the world over recently. We'd like to now present you with 14 health benefits of Sesame seeds and oil.

The following benefits and uses of sesame seeds and its oil will give you an unexpected side of this raw material, which we're used to seeing mainly on hamburger buns and bagels. After reading this article we’re sure you’ll find many more uses for it in your kitchen!

1. Protects DNA from radiation damage

In modern times, we are exposed to radiation from almost every direction. Although different companies are trying to reduce the amount of radiation emitted from their products, we are still exposed to a large number of waves that could cause damage to our DNA.

Researchers have found that Sesamol, a compound found in sesame seeds and oil, can protect against radiation damage, which is especially important for cancer patients who undergo radiation therapy. Sesamol can prevent both damage to the body and the transmission of various mutations caused by radiation to the children of those exposed to it.

2. Improves oral hygiene

Eating foods rich in sugar and other harmful ingredients causes the proliferation of bacteria in the oral cavity that leads to plaque, and other tooth and gum problems. To prevent this, it is recommended to gargle and swish sesame oil around your mouth for ten seconds. This action significantly reduces the amount of Streptococcus mutans bacteria that cause damage and cavities, significantly improving oral cavity health.

3. Strengthen and maintains bone health

Calcium is an essential mineral that maintains bone density and strength and helps to prevent damage caused by aging and loss of bone density, as in the case of osteoporosis. In a single handful of sesame seeds, there is a greater amount of calcium than a whole glass of milk, so it is recommended to consume it to maintain healthy bones.

In addition, these unique seeds have a high zinc content, which is also essential for maintaining bone density and, in combination with calcium, is a winning recipe for fighting age degeneration and preventing fractures throughout the body.

4. Promotes a good night's sleep

Many people suffer from insomnia, but with sesame oil, it is possible to improve the situation considerably. To do this, apply a teaspoon of sesame oil to your feet before bedtime, put on socks and slip into bed. This method has been in use for thousands of years in Asia and is a great help in maintaining a good night's sleep that is essential for normal physical functioning and also for the prevention of physical and mental stress.

5. Keeps the appearance of young skin

Over time, the amount of collagen in the skin decreases, resulting in the formation of wrinkles and decreased elasticity that is essential for a fresh, healthy look. The high zinc content of sesame oil can greatly improve this problem, as this essential mineral promotes the production of collagen, which restores the skin's elasticity and prevents and smooths wrinkles. Consuming several teaspoons of sesame oil throughout the week can improve the appearance of the skin and restore its vitality.

6. Volumizes and improves the appearance of hair

Most women’s toiletry cabinets are filled to the brim with hair products that promise to volumize and add shine to our hair. Unfortunately, sometimes they don’t work as expected and as a result of their use, we introduce unnecessary chemicals that may harm us.

To improve the appearance of hair in a natural and healthy way, it is recommended to massage sesame oil into the scalp, wait 30 minutes and wash it out with warm water and a little shampoo. This rich oil, which contains vitamins B and E, as well as magnesium, phosphorus, and calcium, nourishes the scalp and roots and encourages the growth of healthy and shiny voluminous hair.

7. Reduces blood pressure

High blood pressure has become a real epidemic, and many people today suffer from this condition that may worsen over the years and cause other health problems. One of the ways to regulate high blood pressure is to consume magnesium. A study conducted by the Department of Biochemistry at the University of Annamalai, India, found it causes a significant reduction in blood pressure, especially among diabetics.

Sesame seeds contain a high amount of magnesium (100 grams have 351 mg magnesium, the recommended daily amount is 350 mg daily for men and 300 mg for women), making them excellent for fighting high blood pressure naturally.

8. Prevents asthma and respiratory problems

Asthma and other respiratory problems are characterized by obstruction of the airways that prevent the air from moving properly into the lungs and making it difficult to breathe. To prevent such conditions, it is important to consume magnesium that prevents spasms and constriction of the airways, thus maintaining proper air passage. Sesame seeds are rich in this important mineral and can significantly alleviate asthma and other problems that cause respiratory distress.

9. Relieves arthritis

Arthritis that develops over the years causes a lot of pain and prevents many of us from doing basic and regular actions that we are used to doing. To relieve this pain, it is important to reduce inflammation that attacks joints, with copper being one of the minerals that does so in an excellent way.

A quarter cup of sesame seeds contains 136% of the recommended daily consumption of copper, so eating a handful of this wonderful food can provide the essential mineral for the body and significantly reduce inflammation and joint pain.

10. Preserves its chemical structure when cooking

Some cooking oils reach their smoking point quickly when cooked over a high heat. The smoking point is the point when the fats in these oils break down into harmful components, releasing free radicals that are very harmful to the body and cause cellular destruction.

Many oils, such as olive oil, have a low smoking point, meaning they break down at a low temperature and release toxins. On the other hand, sesame oil’s smoking point is at a temperature of 205 degrees, which means that you can use it prepare a large variety of foods that require high heat cooking, as it does not release toxic components like other oils.

11. Naturally treats anemia

Dietary anemia is often caused by a lack of iron, and its symptoms are fatigue caused by a lack of red blood cells that lead to a lack of oxygen that contributes to our reduced alertness. Sesame seeds, especially those of the black variety, contain a high amount of iron that encourages increased production of red blood cells, which helps to transfer more oxygen to the lungs and other organs of the body and prevents the debilitating symptoms of the disease, fatigue being one of them.

12. Protects babies’ health

Assuming your young children don’t have a known allergy to sesame or other foods, sesame oil can be very beneficial. Massaging babies with this unique oil helps them grow better, sleep better and improves blood flow in the vital stages of infancy. This fact was supported scientifically by the results of a study published in 2000, which presented the beneficial effects of oil massage on babies. In addition, sesame oil helps prevent and improve diaper rashes naturally and reduces dryness considerably without the need for store-bought creams.

13. Protects the digestive system

Many times, certain foods cause us constipation and physical discomfort that interfere with our daily lives. The high content of fiber in sesame seeds fiber helps to improve this problem and, apart from relieving constipation, it cleans the intestines and maintains normal digestion processes. In addition, the amount of antioxidants in these wonderful seeds protects the digestive system from a damaging unhealthy diet and cell destruction.

14. Fights type 2 diabetes

Many people today have type 2 diabetes and take medicine to improve their condition. In an important study published in 2010, researchers found that a combination of sesame oil and glibenclamide (diabetes medicine) improved its efficacy and lowered blood sugar significantly. Patients taking either the drug or the oil alone did not show a significant reduction in glucose levels, but their combination helped to treat diabetes more effectively than regular drug therapy.

Nature has given us many foods that can help us solve a wide range of medical problems, and the wonderful sesame, as well as the oil produced from it, prove this in light of all their wonderful benefits.