Sesame seeds are full of important nutrients. Especially calcium and antioxidant sesamin that improve your bone health and protects your bone cartilage.
Sesame seeds are a good source of energy. They contain healthy fats, fiber, iron, calcium, magnesium and phosphorus that helps boost energy levels.
Research shows that sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect your cartilage.
In a 2-month study, people with knee arthritis ate 5 tablespoons (40 grams) of sesame seed powder daily alongside drug therapy. They experienced a 63% decrease in knee pain compared to only a 22% decrease for the group on drug therapy alone.
Additionally, the sesame seed group showed greater improvement in a simple mobility test and larger reductions in certain inflammatory markers compared to the control group.
Long term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease.
A 2023 literature review found that sesamol, a lignan in sesame, effectively targets several inflammatory proteins, including IL-6 and TNF-α.
High blood pressure is a major risk factor for heart disease and stroke.
Sesame seeds are high in magnesium, which may help lower blood pressure.
Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure.
A 2020 review confirmed that sesamin, a compound found in sesame seeds and their oil, lowered systolic ventricular blood pressure in both human and animal studies.
At the end of one month, they experienced a 6% decrease in systolic blood pressure—the top number on a blood pressure reading—compared to the placebo group.
