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Sesame seeds health benefits are numerous. Sesame seed is also known as BENNI SEED. Sesame seed is an annual flowering plant that is cultivated for seeds. It contains approximately 50% oil and 25% protein. Sesame seed is known for it nutritional and medicinal values. Sesame seeds grows in pods. It is believed to be the oldest oil seed in the world. Sesame seed originated from India and Africa. Sesame seeds are extremely resilient. It can be grown in a variety of climatic conditions.

Sesame seeds can be found in white, red, yellow and black colours. They are very small in size, about 2mm wide and 3 to 4 mm long. The scientific name for sesame seed is SESAMUM INDICUM. They are excellent sources of manganese and copper. They are also good sources of calcium, magnesium, selenium, iron, phosphorus, vitamin B1, zinc, molybdenum and dietary fiber. Sesame seeds contains SESAMIN and SESAMOLIN. Both substances belong to a group of special fibers called LIGNANS.

In Nigeria, sesame seeds are known as Ekuku gogoro in Yoruba; Doo in Jukun; Gorigo in Ebira; Isasa in Igbo; Igogo in Igala; Ocha, Esaa in Idoma; Ridi in Hausa; Ishwa in Tiv.

Having explained what sesame seed are. Next are sesame seeds health benefits.


Sesame Seeds Health Benefits

1. Diabetes:

Moderate consumption of sesame seeds help in the management of diabetes. Fatty acids in sesame seeds and the seeds extract enhance better functioning of diabetes medication. It regulates insulin in those who suffer from type 2 diabetes.

2. Increases men fertility:

Another sesame seeds health benefits is that, it inclusion in diet improves sperm quality and increases male fertility. A study was conducted in 2013. 25 infertile men aged between 27 and 40 years were given sesame seeds for three months. There was improvement in their sperm count and motility (Medical Sciences Journal, 2013)

3. Bone Health:

Sesame seeds contains great amount of calcium, phosphorus and zinc minerals. These minerals repairs and strengthens weakened bones. The deficiency of these mineral can lead to osteoporosis in the hip and spine.

4. Regulate Blood Pressure:

Another sesame seeds health benefits is the regulation of blood pressure. Sesame seeds are rich in magnesium that lower blood pressure. According to research, nutrients in sesame seeds such as lignans, vitamin E and other antioxidants prevent plaque build up in the arteries. Magnesium is a vasodilator (an agent that lowers or reduces blood pressure).

Sesame Seeds Health Benefits

5. Reduces Cholesterol:

Sesame seeds contains great amounts of phytosterol contents (400 – 413 per 109 grams) when compared to seeds and nuts. It reduces blood cholesterol levels, enhance immune response and reduces the risk of certain cancers. When found in moderate sufficient quantity in diet.

And if that’s not enough…

6. Oral Health:

Chewing of sesame seeds reduces the presence of streptococcus bacterial in the mouth. Streptococcus bacterial have negative impact on oral health. Oil pulling for one minute once a day for 10 days reduces dental plaques and gingivitis. Swish one tablespoon of sesame oil around your mouth for one minute. Spit it out and rinse your mouth with water before brushing. This is one of the sesame seeds health benefits.

7. Respiratory Health:

Studies supports magnesium in sesame seeds in the prevention of asthma. It also prevent other respiratory disorders by preventing airway spasms.

8. Reduces Inflammation

Another sesame seeds health benefits is relief from arthritis. Sesame seeds contains copper mineral that help in reducing some pain and swelling associated with arthritis. This mineral strengthens the blood vessels, bones and joints.

9. High in Fiber

The high fiber content of sesame seeds reduces LDL (bad) cholesterol from the arteries and blood vessels. It prevents health conditions such as atherosclerosis, heart attack and stroke. This sesame seeds health benefits make it vital to human being in this aspect.

After the explanation of sesame seeds health benefits, NEXT IS…

How to Roast Sesame Seeds

You can can roast sesame seeds by spreading them out on a pan. It shouldn’t be more than one 1 cup at once. Make sure the sesame seeds move continuesly so that, they won’t get burn. If you start to smell the strong or acrid smell. It mean they have began to burn.

Read: Diabetes Treatment

How to Consume Sesame Seeds

It can be consumed raw. You can soak it in water for 40 to 45 minutes. Grind it into paste to make it easily digestible. You can add it to your bread, salad or yogurt. You can cook the paste as soup after adding the necessary ingredients.


When the hulls remain on the seeds. One tablespoon of sesame seeds will contains about 88 milligrams of calcium. When the hulls are removed, the same one tablespoon sesame seeds will contain about 37 milligram of calcium. The calcium found in the seeds hulls are mostly in the form of calcium oxalate. Also, sesame seeds or benni seeds are not nuts but people treat them as such.

Having known how to roast and consume sesame seeds. Let’s move on to:

Sesame Seeds Side Effects

Despite sesame seeds health benefits. It have some side effects. It only occur when they are consumed in large quantities. It can cause:

  1. Irritation in the stomach.
  2. Sesame seeds might lower blood pressure. Using sesame with drugs that lower blood pressure might increase the effects of these drugs.
  3. Taking sesame with diabetes medications might cause your blood sugar to drop too low. It is advisable you monitor your blood sugar levels. Adjust the dose of your diabetes medication.


This write-up is not meant to be a substitute to where the service of medical professional or dietician is urgently.



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