9 health benefits of Sesame

The benefits of sesame are especially related to the high fiber richness that helps to improve intestinal functioning and reduce the amount of cholesterol, which can be added to meals such as salads and soups, to treat constipation or high cholesterol, for example.

Sesame does not change the taste of food, so it can be used in various preparations or even added to yogurt, reducing the absorption of carbohydrates and increasing satiety.

Sesame benefits

Due to its astringent, analgesic, antidiarrheal, relaxing, diuretic, anti-inflammatory and antimicrobial action, sesame can be used for different purposes and has several benefits, such as:

  1. Decrease appetite and help you lose weight;
  2. Reduce the risk of developing heart disease;
  3. Help control blood pressure;
  4. Improve skin health, facilitating healing and avoiding age spots;
  5. Increase the body’s defenses;
  6. Keep bones and teeth strong;
  7. Avoid liver damage by eliminating toxic organ products;
  8. Improve mood;
  9. Regulate hormone production.

In addition, sesame is also rich in folate and therefore can be used in the diet of pregnant women to decrease the risk of malformations in the baby, such as spina bifida or heart disease. In addition, it also prevents cases of anemia in pregnant women and pre-eclampsia.

Benefits of black sesame

Black sesame is rich in fiber and is therefore indicated to help control diabetes and facilitate digestion, for example.

There are different types of sesame, such as black, roasted, peeled and wholegrain, which differ from each other by their nutritional characteristics, but have similar benefits. Whole sesame has all the nutrients in the maximum amount, while sesame in shell is able to increase intestinal movement, transit of the bolus and activate blood circulation in the intestinal wall, since this type of sesame has linoleic acid .

How to use sesame to lose weight

Sesame can be considered a strong ally in the weight loss process, as it softens the absorption of carbohydrates, which results in decreased appetite and increased satiety. In addition, sesame also facilitates digestion bringing a feeling of comfort in the body.

To aid in the weight loss process, you can add 1 tablespoon of sesame in 1 cup of yogurt, which brings satiety. Sesame does not change the taste of food and can be eaten in yogurt at mid-morning or afternoon, making the individual not overdo it at lunch and dinner.

In addition to being placed in yogurt, sesame can also be added to salad and rice preparation, for example, having the same benefits and helping with weight loss.

Nutritional composition of sesame

The following table shows the nutritional composition:

Amount per 10 g of sesame
Energy: 61.4 calories
Carbohydrates2,3 gProtein1,8 g
Saturated fat0,7 gLipids5 g
Fibers1,7 gVitamin B10,1 mg
Folate9,6 mcgCalcium13,1 mg
Potassium77,4 mgMagnesium34,6 mg
Sodium58,8 mgPotassium40,6 mg

Sesame can be consumed in its natural form, in the form of seeds, or used to make pastes or cookies, for example.

1. Sesame paste

Sesame paste, also known as Tahine, is easy to make and can be placed in breads, for example, or used to make sauces or to season other dishes, such as falafel, for example.

To make the Tahine, just brown 1 cup of sesame seeds in a frying pan, taking care not to burn the seeds. Then let it cool slightly and put the seeds and 3 tablespoons of olive oil in the processor, leaving the equipment on until the paste is formed.

During the process, it is even possible to add more oil to achieve the desired texture. In addition, it can be seasoned with salt and pepper to taste.

2. Sesame biscuit

The sesame biscuit is a great snack option or to eat with coffee and tea.


  • 1 ½ cup of whole wheat flour;
  • ½ cup of sesame;
  • ½ cup of flax seed;
  • 2 tablespoons of olive oil;
  • 1 this.

Preparation mode

In a container, combine all the ingredients and mix by hand until a dough forms. Then, roll out the dough, cut into smaller pieces, place on a greased baking sheet and make small holes in the pieces with the aid of a fork. Then, place the pan in the oven preheated to 180 ºC and leave for about 15 minutes or until golden brown.

Then just let it cool down a bit and consume.

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