Health benefits of eating sesame during this time of the year (Also Black Sesame is not White Sesame )

Sesames are called winter food as they generate heat and energy in the body.

Sesame is used extensively especially in winter. These small, crunchy seeds full of nutrition are included in the preparation of many dishes. Its use not only makes food tastier but also provides amazing benefits to health.

Sesame seeds are rich in vitamin A, vitamin B1, vitamin B6 and some other nutrients such as calcium, iron and essential minerals. Micro-nutrients present in sesame like copper are good for rheumatoid and arthritis. They are also packed with calcium and should be eaten by osteoporosis patients.

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From lowering the risk of developing cardiovascular diseases to regulating blood pressure, Fight Stress and Depression and supporting bone health, sesame seeds can do it all for you. Read further to know more about the positive health impacts of this nutrient-packed food.

Nutritional Info. of 100 g of sesame seeds

Energy – 563 kcal

Carbohydrates – 25 g

Dietary Fiber – 16.8 g

Fats – 43.3 g

Protein – 18.3 g

Calcium – 1450 mg

Iron – 9.3 mg

Phosphorous – 570 mg

Copper – 2.29 mg

Zinc – 12.20 mg

Here are a few reasons why you should eat sesame during winter

High fibre content

Sesame seeds have high fibre content. The best part of sesame is that it contains an important fibre called sesamin and sesamolin which helps lower cholesterol levels. Not only that, but it also helps prevent and treat some other health problems.

Sesame is known to be a type of fiber that can generate heat, so it is used to keep the body warm during the winter months.

Fibre, as we all know, plays a crucial role in losing weight. Fibre keeps you fuller for longer and thus stops you from binge eating. 100 grams of sesame seeds have eight grams of fibre present in them.

Here is how eating fibre is good for your overall health

Low in sodium

Because of being low in sodium, sesame seeds help in regulating body fluids and prevent water retention in the body that makes up for water weight.

Water retention

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Rich in lignans

Lignans help burn fat by causing the body to release more fat-burning liver enzymes. Lignans are also said to inhibit the formation and absorption of cholesterol and decrease fat metabolism.

Rich in protein

Increasing the intake of protein is the first dietary change we make when we want to lose weight. Sesame seeds are an excellent source of protein, which increases your metabolism and curbs hunger.

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Rich in Zinc

They are rich in zinc, which promotes collagen building and thus helps in anti-ageing and skin toning. And is good for post-menopausal women as the phytonutrients in it regulate and balance the hormonal imbalances.

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What are the differences between black sesame seeds and white sesame seeds?

Sesame seeds usually have three main varieties are black sesame, white sesame and red sesame.


The most obvious difference between black and white sesame seeds will be the colour. The colour difference results from the fact that black sesame seeds are unhulled, while white sesame seeds have had their hulls removed to reveal the white inner parts of the seeds. Removing the hull results in a few differences that range from flavour to nutritional content.

Black sesame seeds are richer in calcium than their white counterparts. Black sesame seeds are also slightly bitter as a result of the hulls being present; white sesame seeds have a sweeter and nuttier flavour, which is the flavour of the kernels of the seeds. Another difference that will affect taste is texture. Their hulls make black sesame seeds the crisper of the two sesame seed types.

Though both the black and white sesame seeds have almost the same composition, the black is a tad bit higher in fibre.

Benefits of Sesame Oil

Sesame seed is one of the oilseed crop known for many years and it has healing properties consumed by people of various countries from ancient days.

It is composed of following fatty oils like Lenoleic ACID (41%), Oleic acid (39%), Palmitic acid (8%), Stearic acid (5%) and others.

Sesame oil


• Effective in Treating inflamed and wounded skin

• Fights Bacterial infections

• Anti-Ageing

• Promotes hair growth

• Boosts dental health by oil pulling

• Helps in preventing skin-related issues

• Acts as a moisturizer and keeps skin glow

• Natural UV protector

• Treats osteoporosis

• Plays a major role in improving the growth and development of bone health

• Promotes in production of red blood cells

• Acts as the nutrient source

• Phytate, an organic compound in sesame reduces the development of cancer cells

• Promotes blood circulation and metabolism

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Are sesame perfect weight loss seeds?

Sesame seeds are also loaded with potent amino acids – tryptophan and polyphenols. These compounds help you stick to your weight loss diet, thereby help you burn that stubborn belly fat effectively.

The nutrients in sesame seeds not only help you lose weight but also promote healthy skin, healthy hair, helps detox, balance the hormones, support heart health and can even help you cut that belly fat which you have been struggling to get rid of.

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How to incorporate sesame seeds in your diet

Sesame seeds can be added over salads, stir-fried veggies, baked veggies and sandwiches.

You can sprinkle these nutrient-rich seeds over your cereals, noodles or rice ! You can also mix them with your yogurt or smoothie to give it that nutty flavour.


As a heavy food, sesame must be chewed carefully to aid the body in assimilating its healthful qualities. If you tend toward inflammation, rashes, diarrhoea, and nut allergies, sesame should be taken moderately, if at all. Its warming nature is not the perfect fit for all, but a great supplement for many. Also, People who have a weak stomach or a history of kidney stone, should not consume too much of it.


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So, go ahead and incorporate these healthy seeds in your diet!

By Priyanshi Bhatnagar

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