Sesame Seeds

About Sesame Seeds

Sesame or benne belongs to the Pedaliaceae family. The scientific name for sesame seeds is Sesamun indicum. Sesame Seeds are a popular nutritional food and traditional natural medicine in the Middle East, African and Asian cultures. It is one of the oldest oilseed crops known. The color of the seeds varies from white, black, yellow and red.

Sesame Seeds Uses, Properties, and Health Benefits

Sesame seeds are rich in sesamin and sesamolin, these beneficial fibers are called lignans substances and have been shown to have anticancer properties in numerous studies, including breast, prostate, leukemia, lung, and pancreatic cancer. Sesame seeds have also shown to be beneficial for stomach cancers and multiple myeloma (plasma cell myeloma). In addition sesame seeds have anti-inflammatory and antihypertensive properties.

Sesame Seeds Nutritional Information

Sesame Seeds contains a high amount of phytosterols (over 400mg per 100 grams). Phytosterols are substances that can reduce cholesterol blood levels, improve the immune system and decrease risk of certain type of cancers. These seeds are loaded with essential minerals such as manganese which supports vascular and respiratory health. It also contains copper, iron, phosphorus and calcium. Sesame seeds are rich in B vitamins and can help people with hypoglycemia (low blood sugar). Sesame seeds are full of high quality protein, making them a higher protein food than most other seeds.

Sesame Seeds Nutrition Facts (per 100 g)

Nutrition Facts
Calories 573 (29%)
Calories from Fat 416
Total Fat 49.7 g
Saturated Fat 7 g
Polyunsaturated Fat 21.8 g
Monounsaturated Fat 18.8 g
Omega-3 Fatty Acids 376 mg
Omega-6 Fatty Acids 21372 mg
Sodium 11 mg
Potassium 468 mg
Total Carbohydrate 23.4 g
Dietary Fiber 11.8 g
Sugars 0.3 g
Protein 17.7 g (35%)

Amino Acids
Alanine 927 mg
Arginine 2,630 mg
Aspartic Acid 1,646 mg
Cystine 358 mg
Glutamic Acid 3,955 mg
Glycine 1,215 mg
Histidine* 522 mg
Isoleucine
* 763 mg
Leucine* 1,358 mg
Lysine
* 569 mg
Methionine* 586 mg
Phenylalanine
* 940 mg
Proline 810 mg
Serine 967 mg
Threonine* 736 mg
Tryptophan
* 388 mg
Tyrosine 743 mg
Valine* 990 mg
*
Essential Amino Acids

Vitamins
Vitamin A 9 IU
Vitamin B1 Thiamin 0.8 mg (53%)
Vitamin B2 Riboflavin 0.2 mg (15%)
Vitamin B3 Niacin 4.5 mg (23%)
Vitamin B5 Pantothenic Acid 0.1 mg (1%)
Vitamin B6 Pyridoxine 0.8 mg (40%)
Folate 97 mcg (24%)
Vitamin E Alpha-Tocopherol 0.3 mg (1%)
Choline 25.6 mg

Minerals
Calcium 975 mg (98%)
Copper 4.1 mg (204%)
Iron 14.5 mg (81%)
Magnesium 351 mg (88%)
Manganese 2.5 mg (123%)
Phosphorus 629 mg (63%)
Potassium 468 mg (13%)
Selenium 5.7 mcg (8%)
Sodium 11 mg
Zinc 7.8 mg (52%)

Sterols
Phytosterols 714 mg

Note: Numbers in parentheses indicate % daily values based on 2,000 calories.

References:
https://www.britannica.com/plant/sesame-plant
https://www.curesdecoded.com/products/sesame-seed/4723
http://nutritiondata.self.com/facts/nut-and-seed-products/3070/2