Sesame is a flowering plant which grows wild, mainly in sub-Saharan Africa and India, and has thousands of different varieties. It is also grown as a crop in tropical regions around the world, mainly cultivated for its seeds. The sesame fruit is a rectangular capsule, 2–8 cm long. These capsules or pods naturally burst open when they reach full maturity, exposing the seeds within. The actual seeds of the plant contain the oils. In 2014, 6.2 million metric tonnes of sesame seeds were harvested. Sesame seeds are considered one of the most ancient foods on earth, and the sesame is the oldest known plant to be grown primarily for the oil from its seeds. Remains of sesame recovered from  archeological excavations have been dated as far back as 3500 BC. Records from Babylon and Assyria, dating about 4000 years ago, mention sesame. Ancient Egyptians called it sesemt, and was used as a medicinal drug.

Sesame, as a crop, is favoured because of its ability to grow in areas where other crops are unable to grow. It grows in drought conditions, in high heat, in soil containing little moisture after monsoons are gone, or even when rains fail or when rains are excessive. Sesame has been called a survivor crop.

Sesame seeds are small. Their size, form, and colours vary among the many varieties of the plant. The most commonly sold variety of sesame is off-white coloured. Other common colours are buff, tan, gold, brown, reddish, gray, and black. Sesame has one of the highest oil contents of any seed and has a rich, nutty flavor. For this reason, sesame seeds and oil is highly valued in eastern, Mediterranean and African cultures, used for thousands of years to flavour foods, provide essential fats and enhance overall health.

Nutrition Facts

Sesame seeds contain up to 55 percent oil, and 20 percent protein, making them an excellent source of essential fatty acids and certain amino acids. Also contained in the sesame seed are a group of polyphenols known as lignans. These polyphenols are estrogen-like chemical compounds that work as antioxidants, and are most commonly found in seeds and cereal grains such as sesame seeds, flax seeds, wheat bran and soybeans.  Sesame oil is rich in Omega-9 and Omega-6 fatty acids. Sesame seeds also contain phytosterols, which are cholesterol-like compounds.

Sesame seeds also contain many other nutrients. One tablespoon of whole sesame seeds has:

52 calories; 4 grams fat; 1 gram carbohydrates; 2 grams protein; 4 mg copper; 2 mg manganese; 87 mg calcium; 31 mg magnesium; 3 mg iron; 57 mg phosphorus; 7 mg zinc ; 1 mg thiamine.

Sesame seeds are a good source of many different minerals, fiber and even protein. One serving of whole sesame seeds contain a substantial amount of iron, magnesium, phosphorus, potassium, copper and manganese. This same size serving also has about one gram of dietary fiber and two grams of protein, which, given the small serving size is more protein than many other protein foods like nuts and seeds contain.

The iron found in sesame can help prevent iron deficiency associated with anemia and low energy. Sesame seeds provide a good dose of copper needed to maintain nerve, bone and metabolic health. Sesame also contains a good deal of calcium; however, it is not always fully absorbed due to its oxalic content, which inhibits calcium absorption.

Health Benefits of Sesame Seeds

Sesame seeds and sesame oil have powerful cholesterol-lowering effects. In fact, sesame seeds rank highest in cholesterol-lowering phytosterols of nearly all nuts, seeds, legumes and grains. Phytosterols are structurally similar to cholesterol; they act in the intestine to lower the absorption of cholesterol, by displacing cholesterol within the intestinal tract, reducing the amount of available cholesterol that can be absorbed into the body. The specific type of phytosterol in sesame seeds is also linked to improved prostate health and function of arteries. Lignans contained in sesame seeds, also work to normalize cholesterol levels. Lignans help to naturally lower cholesterol by lowering both blood and liver cholesterol levels. They reduce overall cholesterol, and bad (LDL) cholesterol levels.

Sesame oil is considered a strong antihypertensive (lowering blood pressure) since it can help normalize blood pressure levels naturally. A study done on patients with high blood pressure, who used sesame oil as their only edible oil for 45 days, found that sesame oil helped significantly lower blood pressure, decreased free radicals (known to damage health) and increased antioxidant status.

Sesame can also positively affect sex hormone production, especially in post-menopausal women, which can help reduce the symptoms many women experience after reaching menopause. Because they are loaded with important nutrients, protein and fats, sesame seeds are also considered a superfood for a healthy pregnancy.

Whole sesame seeds are a rich source of mammalian lignan precursors, similar to whole flaxseeds. What does this mean? Precursors are compounds from which other compounds are formed. Mammalian lignans are produced in humans by the bacteria present in the colon. These lignans have potential anticancer effects, especially in regard to preventing colon and breast cancers. But, how does the body produce these lignans? The precursors in sesame seeds are converted by the bacteria in the colon to mammalian lignans, thus decreasing risk of these cancers; therefore, making sesame seeds a rich source of protective, anti-cancer compounds in the body. Women with the highest intake of lignans compared to the lowest intake had a 40 percent to 50 percent lower chance of developing breast cancer.

Fats signal our brain to produce hormones that make us feel satisfied so we stay full for longer between meals. Healthy fats like sesame seeds reduce ghrelin, the hunger hormone, so you tend to eat less. This is also key for overcoming sugar addiction, reducing cravings, and ending overeating. The lignans in sesame seeds enhance important liver functions. They can increase burning fat by improving the activity of several liver enzymes that actually work to break down fatty acids.

Sesame seeds’ lignans act as compounds important for antioxidant activity since they help the absorption of vitamin E and other phytochemicals. Fatty acids found in sesame seeds are also needed to absorb fat-soluble nutrients, including vitamin A, vitamin D and many types of antioxidants.

One important things to note is that sesame can trigger allergic reactions in some people. Sesame seed food allergies are on the rise, possibly due to cross-contamination with other nuts or seeds and due to manufacturing processes. People who have a difficult time digesting nuts and seeds, including almonds, flaxseeds and chia seeds, might want to use caution when eating sesame seeds. Some allergic reactions can be quite severe, and potentially fatal. If you have a sesame allergy, you can reduce your odds of having an allergic reaction by avoiding products that contain sesame seeds or sesame oil. Unfortunately, sesame seeds and sesame seed oil are widely used, so avoiding them completely means paying close attention to the ingredients in food products. To further protect yourself if you have a sesame allergy, avoid any products that do not have an ingredient list. Read labels every time you shop. Manufacturers may occasionally change their recipes or use different ingredients for varieties of the same product.

In some parts of the world, labeling laws require the identification of sesame as an ingredient in any product. The European Union, Australia, Canada, and Israel are among the regions where sesame is considered a major food allergen and must be specifically included on labels. This is not the case yet in the United States.

How to Buy and Use Sesame Seeds

Sesame seeds come in a number of different sizes and colors. In developed nations, sesame seed are usually sold with their seed coats removed (called decorticated). After harvesting, the seeds are usually cleaned and hulled. Any seeds that are rejected or not ripe when harvested are saved to be used for sesame oil production.

Make or buy sesame seed butter, also known as tahini. It is a great alternative to peanut or even other nut butters if you have an intolerance to nuts. Tahini is usually made from whole roasted sesame seeds and therefore is a more refined product than using plain, whole and unground sesame seeds, although it is still delicious and beneficial. Tahini is a staple ingredient in hummus and babaganoush. Hummus is a simple and healthy combination of ingredients that you can easily make at home using ground chickpeas, garlic and tahini. Babaganoush has a base of roasted eggplant and is seasoned with tahini, lemon juice, garlic and salt.

Another way to use sesame is to toss seeds in stir-fries or in salads. Add sesame seed oil to salad dressings, coleslaw, and other vegetable dishes. You can also add whole sesame seeds to homemade breads, bagels, buns or crackers.

Be creative and enjoy this small, nutrition packed power-seed in its different forms as part of a wholesome, healthy diet!