10 Incredible Health Benefits of White Sesame Seeds for Women

White sesame seeds, small yet mighty, have been a staple in diets for centuries. Rich in essential nutrients, these tiny seeds pack a powerful punch when it comes to health benefits. Whether you’re looking to boost your overall health, improve your skin, or support your bones, white sesame seeds are a fantastic addition to your daily diet. Here’s everything you need to know about why white sesame seeds deserve a place in your kitchen.

White Sesame Seed Nutrition

Before diving into the health benefits, it’s important to understand what makes white sesame seeds so nutritious. Here’s the nutritional breakdown of 100 grams of white sesame seeds:

• Calories: 573
• Total Fat: 50 g (76% DV)
• Saturated Fat: 7 g (35% DV)
• Cholesterol: 0 mg (0% DV)
• Sodium: 11 mg (0% DV)
• Potassium: 468 mg (13% DV)
• Total Carbohydrate: 23 g (7% DV)
• Dietary Fibre: 12 g (48% DV)
• Sugar: 0.3 g
• Protein: 18 g (36% DV)
• Calcium: 97% DV
• Iron: 81% DV
• Magnesium: 87% DV
• Vitamin B6: 40% DV

10 Incredible Health Benefits of White Sesame Seeds for Women

Now, let’s explore the 10 incredible health benefits that make white sesame seeds especially beneficial for women.

1. Boosts Bone Health

White sesame seeds are a rich source of calcium, magnesium, and zinc—all of which are vital for maintaining strong and healthy bones. This is particularly important for women, who are at higher risk of osteoporosis as they age. 

2. Supports Heart Health

With high amounts of healthy fats—particularly polyunsaturated and monounsaturated fats—sesame seeds can help lower bad cholesterol (LDL) and maintain good cholesterol (HDL) levels to reduce the risk of heart diseases.

3. Improves Skin and Hair

Sesame seeds are packed with essential fatty acids and antioxidants like vitamin E, which are great for maintaining glowing skin and shiny hair. 

4. Regulates Hormonal Balance

Sesame seeds contain phytoestrogens, plant compounds that mimic estrogen in the body. These can help balance hormones, especially during menopause when estrogen levels naturally decline, alleviating symptoms like hot flashes and mood swings.

5. Aids in Digestion

Fibre is crucial for digestive health, and sesame seeds are an excellent source. Regular consumption can help prevent constipation, improve gut health, and reduce the risk of digestive disorders like irritable bowel syndrome (IBS).

6. Promotes Weight Loss

Despite being calorie-dense, the high fibre and protein content of sesame seeds can help with weight management by keeping you fuller for longer. 

7. Regulates Blood Sugar

The low carbohydrate content, paired with high-quality protein and healthy fats, helps in stabilising blood sugar levels. 

8. Strengthens the Immune System

With a wealth of immune-boosting nutrients such as zinc, iron, and selenium, sesame seeds can help women fight off infections and strengthen their immune defences. These nutrients play a key role in producing white blood cells, which are essential for combating viruses and bacteria.

9. Supports Mental Health

The magnesium and B vitamins in sesame seeds, especially B6, support neurological functions and help combat stress and anxiety. Regular consumption can enhance mood and improve cognitive functions.

10. Fights Inflammation

Sesame seeds contain sesamin, a compound known for its potent anti-inflammatory properties. This can be especially helpful for women dealing with chronic conditions such as arthritis, where inflammation plays a significant role in joint pain and stiffness.

List of Potential Sesame Seeds Side Effects

While sesame seeds are packed with nutrients and offer various health benefits, they may also cause certain side effects when consumed in excess or when individuals are sensitive to them. Understanding the potential downsides can help you enjoy the benefits of sesame seeds while minimising risks.

Here are some potential side effects:

• Allergic reactions
• Digestive issues
• Blood thinning
• Medication complication
• Low blood pressure

Precautions while Consuming Sesame Seeds

Whether you consume sesame seeds as part of your diet or add them to your skin, hair, or oral routine, it is always recommended to exercise caution to avoid adverse reactions.  

Some preventive tips:  

• Always do a patch test before applying sesame seed paste or oil onto the skin or hair.
• If you are taking any medicine regularly, first check with your doctor to assess the impact of adding sesame seeds to your diet to avoid unnecessary complications.
• Consume sesame seeds in moderation or as per the recommended dose of 1 tablespoon to avoid digestive problems.

How to Include White Sesame Seeds into Your Diet?

Although small, sesame seeds are packed with nutrients such as healthy fats, protein, calcium, antioxidants, and dietary fibre. 

Here are some simple ways to incorporate sesame seeds into your diet:

• Tahini, one of the main ingredients of hummus, is made from roasted sesame seeds and vegetable oil ground into a thin paste. You can also make a light salad dressing out of tahini.
• Sesame seeds can also be roasted, crushed, and sprinkled over salads to give your dishes variety and flavour.
• Add raw sesame seeds to side dishes like vegetable or bean dishes for a crunchy texture.
• Eating healthy desserts such as Gajak or Chikki made with white sesame seeds, gud and other ingredients could be a great substitute for other high- calorie desserts.

Read Also: How to Eat Sesame Seeds for Health Benefits: Top 3 Recipes

FAQs about White Sesame Seeds Benefits for Females

Q1. How do white sesame seeds benefit women’s skin?

Sesame seeds have excellent healing, antibacterial, and anti-inflammatory properties. The oil extracted from them helps prevent the harmful effects of ultraviolet rays, reducing the appearance of wrinkles and tanning.

Q2. Do white sesame seeds aid in hormonal balance?

Sesame seeds contain phytoestrogens, plant compounds similar to oestrogen, which may help alleviate symptoms of menopause such as hot flashes and hormone imbalances by mimicking oestrogen in the body.

Q3. How can white sesame seeds support bone health?

Sesame seeds are rich in calcium and manganese, which contribute to stronger bones and improved bone density. Calcium is also essential for muscle movement, nerve signalling, and vascular functions.

Q4. How do white sesame seeds benefit digestion?

Sesame seeds enhance digestion by improving Agni (digestive fire) due to their Deepan (appetiser) and Pachan (digestive) properties. They also help clear blockages from blood vessels and remove toxins from the body.

Q5. Can white sesame seeds help in managing blood sugar levels?

Sesame seeds are low in carbohydrates and high in protein and healthy fats, which may aid in blood sugar control. Additionally, they contain a compound called pinoresinol, which helps regulate blood sugar by inhibiting the enzyme maltase.

Conclusion

Sesame seeds are a powerhouse of nutrients and can be a healthy addition to your diet when consumed in moderation. However, it is crucial to be mindful of potential side effects and take necessary precautions, especially if you are pregnant, breastfeeding, or have any underlying health conditions.

Savour Shahi Food Products, Gwalior Authentic Gajak – Shop Today!

Sesame seeds are the seeds of the season. If you’re looking for a guilt-free indulgence, sesame seeds are nutritious and can be enjoyed in various forms, whether roasted, crushed, or sprinkled over salads. Make your snack your way and enjoy guilt-free snacking!  

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