Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. They may protect against heart disease, diabetes, and arthritis
Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI)
Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake
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
Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease
Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat
Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving
To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein
High blood pressure is a major risk factor for heart disease and stroke
Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed
To make red blood cells, your body needs several nutrients — including ones found in sesame seeds.
Sesame seeds are low in carbs while high in protein and healthy fats — all of which may support blood sugar control (
Animal and human studies suggest that consuming sesame seeds may increase the overall amount of antioxidant activity in your blood
Sesame seeds are a good source of several nutrients crucial for your immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E
Osteoarthritis is the most common cause of joint pain and frequently affects the knees
Sesame seeds are a good source of selenium, supplying 18% of the RDI in both unhulled and hulled seeds
Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen (58Trusted Source, 59Trusted Source).
Sesame seeds can give a nutty flavor and subtle crunch to many dishes
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