Good Source of B Vitamins

Good Source of B Vitamins

May Reduce Inflammation
Sesame seeds may fight inflammation.

Long-term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease (29Trusted Source).

When people with kidney disease ate a mixture of 18 grams of flax seeds and 6 grams each of sesame and pumpkin seeds daily for 3 months, their inflammatory markers dropped 51β€’79% (30Trusted Source).

However, because this study tested a mixture of seeds, the anti-inflammatory impact of sesame seeds alone is uncertain.

Still, animal studies of sesame seed oil also suggest anti-inflammatory effects (31Trusted Source, 32Trusted Source, 33Trusted Source).

This may be due to sesamin, a compound found in sesame seeds and their oil (34Trusted Source, 35Trusted Source).

Preliminary research suggests that sesame seeds and their oil may have anti-inflammatory properties.
7. Good Source of B Vitamins
Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed (15).

Removing the hull may either concentrate or remove some of the B vitamins.

Three tablespoons (30 grams) of unhulled and hulled sesame seeds provide (3Trusted Source):

Unhulled Hulled
Thiamine (B1) 17% of the RDI 19% of the RDI
Niacin (B3) 11% of the RDI 8% of the RDI
Vitamin B6 5% of the RDI 14% of the RDI
B vitamins are essential for many bodily processes, including proper cell function and metabolism (36, 37, 38).

Sesame seeds are a good source of thiamine, niacin, and vitamin B6, which are necessary for proper cellular function and metabolism.
8. May Aid Blood Cell Formation
To make red blood cells, your body needs several nutrients β€” including ones found in sesame seeds.

Three tablespoons (30 grams) of sesame seeds give (3Trusted Source, 38, 39):

Unhulled Hulled Function
Iron 24% of the RDI 10% of the RDI An essential component of hemoglobin, which carries oxygen in your red blood cells
Copper 136% of the RDI 46% of the RDI Helps make hemoglobin
Vitamin B6 5% of the RDI 14% of the RDI Helps make hemoglobin
Soaked, roasted, or sprouted sesame seeds may increase absorption of these minerals (15).

Sesame seeds supply iron, copper, and vitamin B6, which are needed for blood cell formation and function.
9. May Aid Blood Sugar Control
Sesame seeds are low in carbs while high in protein and healthy fats β€” all of which may support blood sugar control (3Trusted Source, 40Trusted Source).

Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase (41Trusted Source, 42Trusted Source).

Maltase breaks down the sugar maltose, which is used as a sweetener for some food products. It’s also produced in your gut from the digestion of starchy foods like bread and pasta.

If pinoresinol inhibits your digestion of maltose, this may result in lower blood sugar levels. However, human studies are needed.


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