What are Sesame Seeds? Explore its Types, Health Advantages, and Uses

Sesame seeds are part of the Pedaliaceae family, scientifically known as Sesamum indicum and often known as Til. They are also known as simsim, benne, or gingelly. Sesame seeds are one of the oldest oil seed crops known to humanity, dating back thousands of years. Due to the widespread naturalization of sesame seeds in tropical regions worldwide, they are grown in pods and are cultivated for their edible seeds.

Due to different germplasm, sesame seeds can vary in color. They can be black and white or yellow, each with unique nutritional profiles and benefits. However, as they get darker and darker, their oil amount decreases. In 2018, the worldwide production of sesame seeds was 6 million, while Pakistan produced 29 thousand tons.

Nutritious Values of Sesame seeds/Til:

Sesame seeds are tiny, but they claim a remarkable nutrition profile, ironically rich in many important vitamins and minerals, antioxidants, phytochemicals, fiber, proteins, and fats.

According to the US Department of Agriculture (USDA), one tablespoon (9g) of sesame seeds contains the following:

Energy-----51.6kcal

Protein-----1.59g

Total Fat---- --4.47g

Carbohydrates------2.11g

Calcium--------87.8mg

Iron---------1.31mg

Magnesium------31.6mg

Phosphorus---- ----56.6mg

Potassium----------42.1mg

Sodium---------0.99 mg

Zinc---------0.698mg

Copper------ --0.367 mg

Manganese---------0.221 mg

Vitamin A--------0.81 IU

Vitamin E--------0.22mg

Vitamin B-6--------0.071mg

Types of Sesame Seeds:

There are many types of sesame seeds, each having its own unique color, taste, texture, nutrition and benefits. The most common types are white, black, and brown sesame seeds.

White sesame seeds: 

White Sesame Seeds, known as "safaid til", are not just delightful; they can bring about a truckload of well-being benefits along with a smooth texture and slightly nutty flavor. White til/sesame seeds benefit bone health, promote healthy digestion, improve skin texture, and promote heart health. Due to their anti-inflammatory properties, they are widely used in Asian and Western countries.

Black Sesame seeds: 

Black sesame seeds are rare but are fully packed with nutrition. These seeds are slightly bitter, and in texture, they are slightly harder than white or brown. Black sesame seeds also benefit in many ways: control blood pressure, improve respiratory health, and increase bone density. You can surely count on black sesame seeds in your diet. Due to active antioxidants, it also helps lose weight and detoxify the harmful toxins from the body.

Brown Sesame Seeds:

This blend of white and black sesame seeds offers a warm, nutty essence with a distinctive flavor. These seeds are a powerhouse of antioxidants and anti-cancer properties because they contain sesamol, sesamin, and sesamolin. They help our body fight against oxidative stress that leads to long-term heart and cancer disease.

Health benefits of Sesame Seeds/ Til:

Though Sesame seeds are tiny in appearance but filled with a bundle of health benefits. By taking a small amount of sesame seeds in your daily diet can give you the following nutritional benefits.

Effect on Heart Health:

• Lowering Cholesterol: White Til contains a plant compound known as phytosterols that structurally resembles cholesterol. Phytosterols reduce low-density lipoprotein levels by participating with cholesterols for gut absorption, preventing cardiovascular diseases, and promoting heart health.

• Regulate Blood Pressure: Sesame seeds are rich in magnesium Mg, which is important in maintaining blood pressure. Magnesium also relaxes blood vessels, helps lower blood pressure, and reduces the risk of hypertension-related problems.

Effects on Bone Health:

• Osteoporosis: Sesame is a good source of minerals such as calcium, magnesium, and phosphorus. All of them are essential for maintaining strong bones and preventing osteoporosis. Calcium plays a vital part in bone structure, and magnesium helps to regulate calcium levels in the body and support bone mineral density.
• Bone Matrix Support: Zinc is important for bone mineralization and the formation of the bone matrix. A fixed amount of zinc is needed to balance optimal bone density and strength and prevent conditions like osteoporosis. Black sesame seeds benefit you in preventing this chronic disease.

Skin and Hair Health:

One of the main health benefits of sesame seeds is to count on its effects on hair and skin.

• Antioxidant Activity: Sesame seeds contain vitamins E and lignans (sesamin and sesamol), potent antioxidants that balance harmful free radicals and protect against oxidative stress, maintaining youthful skin appearance.
• Enhancing Collagen Synthesis: Zinc is the main element used by the body for collagen production and skin elasticity. Its main function is also helping to heal wounds such as acne and eczema.

Enhancing Digestive Health: Sesame Seeds are fully loaded in both soluble and insoluble dietary fibers, aiding in the prevention of constipation and promoting regular bowel movements. Dietary fibers in sesame seeds also act as prebiotics, nurturing beneficial gut bacteria and improving overall digestive health, such as digestion, nutrient absorption, and immune function.

• Iron and B-Vitamins: One tablespoon of Sesame seeds contains 1.31mg of iron (Fe), which is necessary for producing hemoglobin in the red blood cells, which carry oxygen throughout the body. Vitamin B includes thiamine, riboflavin, niacin, and vitamin B-6, which play an important role in metabolism by converting food into energy that the body can use to perform different tasks.
• Proteins: They contain proteins that are important for muscle repair and growth. Proteins also provide a constant source of energy and help to control cravings.

Anti-inflammatory effect:

• Lignans: Sesame Lignans are the bioactive compounds in white til/sesame seeds with beneficial anti-inflammatory properties. They also help reduce inflammation in the body, which can lead to chronic diseases such as heart disease, arthritis, and certain cancers.
• Omega-6 fatty acids: Sesame seeds contain linoleic acid, a famous omega-6 fatty acid with anti-inflammatory effects. A balance of omega-3 fatty acids and omega-6 fatty acids is essential for optimal human health.

Side Effects

Although Sesame Seeds' side effects are minimal to none. But, it's important to know that they are calorie-dense because of the presence of oil content. So, it is necessary to take it in moderate portions. Additionally, for individuals with allergies to take precautions while having sesame seeds, it's crucial to be aware of potential sesame seed allergies, ranging from mild to severe.