Health benefits of sesame seeds

sesame seed is a common ingredient in cuisines across the world

• Flavorful, crunchy sesame seeds are widely considered as healthy foods. 100 grams of seeds carry 573 calories. Although much of its calorie comes from fats, sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins.
• The seeds are especially rich in mono-unsaturated fatty acid, oleic acid, which comprises of up to 50% of fatty acids in them. Oleic acid helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. 
• Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats may help prevent coronary artery disease, and stroke by favouring healthy serum lipid profile.
• The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. 
• Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).
• Sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol),sesaminol,furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.
• Sesame is among the seeds rich in quality vitamins, and minerals. 
• They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.
• 100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may prevent neural tube defects in the newborns.
• Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. 
• Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.
• The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. 
• Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.
• Supplement Sesame to your daily diet.