Sesame Seeds Nutrition Facts

A remarkable quality of the sesame seed is that it is as popular in the west, as it is in the east. They lend their wonderful nutty flavor to a wide variety of foods, and no burgers are complete without sesame seed dotted buns. The evidence of the use of these seeds dates back to the ancient civilizations of Harappa and the Indus Valley, between 2250 and 1750 BC. Sesame seeds nutritional benefits are also obtained from the oil that is extracted from it. Take a look at the following facts to know in detail about the nutritional qualities of sesame.

Nutritional Information

They are very rich in iron, magnesium, manganese and copper. There is about 90 mg of calcium in one tablespoon of unhulled seeds, and 10 mg in hulled seeds. They also contain vitamin E (tocopherol) and B1 (thiamine). A well advertised nutritional information is that sesame oil has the highest antioxidant content, among edible oils from six plants. They contain lignans, which in turn contains sesamin (phytoestrogens), which has antioxidant and anti-cancer properties. The phytosterols present in sesame seeds are associated with reduced levels of blood cholesterol. The calories in these seeds differ depending on whether they are hulled or unhulled.

100 grams of toasted sesame seed kernels have 26.04 g of carbohydrates (26.04 g sugar and 16.9 g dietary fiber), 48 g of Fat and 16.96 g of proteins. While it does not contain any vitamin C, it has 131 mg (13%) of calcium, 7.78 mg (62%) of iron, 346 mg (94%) of magnesium, 774 mg (111%) of phosphorus, 406 mg (9%) of potassium and 39 mg (2%) of sodium. They also contain a significant amount of phytic acid which is an anti-nutrient.

Health Benefits

A quarter cup of sesame seeds supplies 74.0% of the daily required amount of copper. Many researchers have found that copper assists in reducing some of the pain and swelling experienced due to rheumatoid arthritis. Copper plays an important role in a number of anti-inflammatory and antioxidant enzyme systems. It also has a substantial role in the maintenance of the structure, strength and elasticity of blood vessels, bones and joints. The same amount (quarter cup) of sesame seeds provides 31.6% of our daily need for magnesium, which supports vascular and respiratory health. Magnesium discourages airway spasms in asthma and helps lower high blood pressure. It also plays a role in preventing the trigeminal blood vessel spasm that triggers migraine attacks. We receive 35.1% of our daily requirement of calcium from a quarter cup of sesame seeds. Calcium protects colon cells from cancer-causing chemicals, helps retain bone density and may help prevent migraine headaches in those who suffer from them. Zinc in sesame seeds can help prevent osteoporosis. They have phytosterols, which are compounds with a chemical structure similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce cholesterol levels, enhance immune response and decrease risk of certain kinds of cancers.They have a high phytosterol content of 400 - 413 mg per 100 grams.

It is advisable to grind or pulverize sesame seeds as its nutrients are better absorbed this way. While sesame seeds nutrition facts reflect a number of benefits, these seeds may produce an allergic reaction in some individuals. Sesame oil is frequently used in the ancient Indian ayurvedic system, in massages and health treatments of the body and teeth.