Why are Sesame Seeds Good for Your Health?
Up to 10 percent of the American population may not consume adequate vitamins and minerals, reported a 2012 study conducted by the Centers for Disease Control and Prevention. To ensure that you get enough nutrients, eat a varied diet that incorporates lean protein, whole grains, legumes, fruits, vegetables, nuts and seeds, including sesame seeds. Sesame seeds are cholesterol-free, high in protein and a good source of copper, manganese, calcium and magnesium. Add sesame seeds to baked goods or use them as a garnish for salads or entrees; however, cookbook author Mollie Katzen advises that in these amounts, you might not consume enough of the seeds to reap the nutritional benefits. Instead, sesame butter or paste, also known as tahini, into your diet for more nutrients.
A one-tablespoon serving of sesame seeds contains 367 micrograms of copper. This amount supplies 40 percent of the Food and Nutrition Board's recommended dietary allowance of copper for healthy adult men and women. Your body needs copper to synthesize red blood cells and collagen, which regulates the absorption of iron and to aid with energy metabolism. It can also help prevent DNA and cellular tissue damage by inhibiting the activity of free radical compounds. If your diet lacks rich sources of copper such as sesame seeds, you may be more likely to become anemic or to develop osteoporosis or osteoarthritis.
Manganese is necessary for enzyme, bone tissue, hormone and blood coagulation protein production. It promotes the absorption of calcium, helps regulate blood sugar levels and is needed for the nervous system to function properly. Each tablespoon of sesame seeds contains 0.221 milligrams of manganese, or 9.6 percent of the daily requirement for a man and 12 percent of the amount required by a woman. People who consume plenty of manganese may be less likely to develop arthritis, osteoporosis and diabetes. Women with an adequate manganese intake may also experience fewer premenstrual syndrome symptoms.
Adult men and women between 19 and 50 years old need approximately 1,000 milligrams of calcium each day, and a tablespoon of sesame seeds fulfills 8.8 percent of this requirement. Calcium plays a crucial role in the growth, development and repair of your bones and teeth. It is needed for other nutrients such as vitamin K, vitamin D and magnesium to be absorbed, and it helps maintain the electrochemical balance that allows muscles to contract and neurons to transmit impulses. Eating plenty of calcium-rich foods may decrease your risk of high blood pressure, osteoporosis, high blood cholesterol and obesity.
Each one-tablespoon serving of sesame seeds has 32 milligrams of magnesium. For a man over 30 years old, this amount is 7.6 percent of his magnesium RDA. For a woman of the same age, it fulfills 10 percent of her daily magnesium requirement. The magnesium that you obtain from sesame seeds aids with bone development and helps trigger enzymes required for energy metabolism. The mineral is also responsible for regulating your body's levels of copper, potassium and zinc. If you regularly consume enough magnesium, you may lower your chance of heart failure, diabetes, high blood pressure, osteoporosis and depression.
- USDA National Nutrient Database for Standard Reference: Nutrient Data for 12023, Seeds, Sesame Seeds, Whole, Dried
- Centers for Disease Control and Prevention: Second National Report on Biochemical Indicators of Diet and Nutrition in the U.S. Population 2012
- University of Maryland Medical Center: Copper
- University of Maryland Medical Center: Manganese
- University of Maryland Medical Center: Calcium
- University of Maryland Medical Center: Magnesium
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.