Importance of sesame seeds in diet for Healthy Life

Sesame seeds are excellent for you when it comes to nutrition. Because they are beneficial for you in many ways, they are a beneficial addition to any diet plan. These tiny seeds contain important nutrients like calcium, magnesium, iron, and zinc.

These nutrients help keep bones healthy, boost immune system function, and make you feel more energetic overall. Another excellent thing about them is that they are full of healthy fats, especially omega-6 fatty acids, which help keep your heart healthy and lower your cholesterol.

Furthermore, sesame seeds are high in fiber and vitamins, which protect the body from the harmful effects of oxidative stress and help keep the digestive system healthy. Regularly eating sesame seeds will help you live a happier life and feel better all around.

There are major health benefits that sesame seeds provide.

Why should birds have all the fun? That’s an old story when your grand ancestors gave sesame seeds to the birds as a food or enjoyed with a burger bap or prawn toast. These miracle seeds are power house of healthy nutrients.

The plant of sesame is one of the oldest cultivated items across the world and is also a popular oil seed used in domestic and professional kitchens as well.
Though we can’t assure you that sesame seeds help in keep you looking younger, it is significant seed that is good for skin.

With the help of this post, shared by FitNEWS.co.uk, we will learn all the major health benefits of sesame seeds that will show you why it is a great option to include these tiny yet nutritional seeds in your diet.

#1. Makes hair and skin healthy-looking

Sesame seeds hold many complex B vitamins that are crucial for many body parts of human, including skin, eyes, and hair. These B vitamins include niacin, folic acid, thiamin, riboflavin, and pyridoxine.

#2. Sesame seeds are the house of boosting minerals

You can get minerals like copper, calcium, and magnesium from sesame seeds. If you are suffering from rheumatoid arthritis or respiratory problems, then you can include sesame seeds to your diet to get relief from such issues.

#3. Great fiber and protein source

They may seem smaller in size, but sesame seeds are really big when it comes to delivering protein and fiber content to the human body. Just in case you are allergic to dairy products, you can still hope to get calcium content by including sesame seeds in your diet. You can dress up your salad with sesame seeds and eat them raw. These have a great nutty flavor; you won’t regret eating them!

#4. Stronger bones

Sesame seeds have good amount of calcium and zinc and both of these minerals play a significant role in making the bones stronger. When you add sesame seeds to your diet, you will remain safe against the risk of osteoporosis.

There are many ways to have sesame seeds; you can sprinkle a few seeds on your salad. You can even make a bread-spread by mixing butter with sesame seeds. You can even try making multi-seed bread at home; it’s a new way to include all healthy seeds in diet without boring experience.

How Much Sesame Seeds In Diet For Better Health

Incorporating sesame seeds into your diet can be beneficial, but it's essential to consume them in appropriate quantities. Generally, a daily intake of 1 to 2 tablespoons of sesame seeds is recommended for most adults to enjoy their health benefits without overconsumption.

Key Considerations:

1. Nutrient Intake: A tablespoon of sesame seeds contains about 52 calories, 4.5 grams of fat, 1.6 grams of protein, and 2.1 grams of carbohydrates, along with a good amount of calcium, magnesium, and iron.
2. Balance: While sesame seeds are nutritious, they are also calorie-dense. Moderation is key to avoiding excessive calorie intake, which could lead to weight gain.
3. Dietary Fiber: Sesame seeds are high in fiber, which aids digestion. However, introducing too much fiber too quickly can cause digestive discomfort, so gradually increase your intake if you're not accustomed to high-fiber foods.
4. Allergies: Some people may be allergic to sesame seeds. If you have a known allergy, it's crucial to avoid them entirely.

How to Include Sesame Seeds:

• Sprinkling: Add a tablespoon of sesame seeds to salads, yogurt, or oatmeal for a nutrient boost.
• Baking: Incorporate them into homemade bread, muffins, or granola bars.
• Cooking: Use sesame seeds as a topping for stir-fries, roasted vegetables, or grilled meats.
• Tahini: Spread tahini, a paste made from sesame seeds, on toast, or use it as a dip for vegetables.

By consuming 1 to 2 tablespoons of sesame seeds daily, you can enjoy their health benefits while maintaining a balanced and nutritious diet.