Sesame seeds are tiny, nutrient-packed seeds derived from the Sesamum indicum plant, available in both white and black varieties—although white are actually just hulled black sesame seeds.
Known for their rich, nutty flavor, sesame seeds are used in a wide range of dishes, from topping breads and salads to being blended into tahini—a creamy sesame paste/butter essential in many Middle Eastern, Mediterranean, and my own recipes.
These seeds are not only versatile but also highly nutritious, offering a good source of healthy fats, protein, and minerals like calcium and magnesium. Sesame seeds also provide antioxidant and anti-inflammatory benefits, contributing to overall heart and bone health.
Here’s the compelling science-backed health data that I’ve found so far. If I’ve made any mistakes please let me know.
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Key Takeaways
- “Sesame lignans have been proven to manifest these anticancer effects against the tumor cells of lung cancer, breast cancer, colon cancer, prostate cancer, cervical cancer, blood cancer, skin cancer and even pancreatic cancer.”
- “…the experimental evidence suggesting that sesamin can reduce CVD risk is convincing.”
- “…have a part in reducing cholesterol. Sesamin inhibits cholesterol absorption and synthesis, whereas sesamol improves macrophage cholesterol efflux.”
- “…supplementation in older adults with memory impairment resulted in improved global cognitive function than the control group, particularly improved verbal learning memory.”
- “…Mitigates Blood Glucose Level, Reduces Oxidative Stress, and Improves Biomarkers of Hepatic and Renal Function…”
- “Nonalcoholic Fatty Liver Disease suggests adding tahini (and other healthy foods) to their diet stating “[w]eight reduction achieved by adopting a healthy eating pattern and increasing physical activity is the most beneficial treatment for NAFLD.”
Cancer
- All Cancers [2019, Dec]
A Review Article of: 168 peer-reviewed human and animal studies.
“Sesame lignans have been proven to manifest these anticancer effects against the tumor cells of lung cancer, breast cancer, colon cancer, prostate cancer, cervical cancer, blood cancer, skin cancer and even pancreatic cancer. With all things considered, sesame proves that food can indeed become a medicine and that foods do not only possess nutritional value, but they also have medicinal worth.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6943436/
Cardiovascular (Heart) Diseases
- CVD (Cardiovascular Disease) Risk [2020, Sep]
A Review Study of: over 100 peer-reviewed human and animal studies.
looked at many studies on sesamin (a major active ingredient in tahini/sesame seeds) and decided that “[…] the experimental evidence suggesting that sesamin can reduce CVD risk is convincing. Thus, sesamin can be potentially useful as an adjuvant therapeutic agent to combat CVD and its multitude of risk factors.
https://pubmed.ncbi.nlm.nih.gov/33132721/ - Cholesterol [2020, Nov]
“Tahini is also a good source of the antioxidant lignans sesamin and sesamol, both of which have a part in reducing cholesterol. Sesamin inhibits cholesterol absorption and synthesis [66], whereas sesamol improves macrophage cholesterol efflux.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760696/#:~:text=Tahini%20is%20also%20a%20good,macrophage%20cholesterol%20efflux%20%5B67%5D.
Dementia
- A Randomized Double-Blind Placebo-Controlled Pilot Study of: 70 subjects over 12 weeks.
“In summary, 12-week [sesame seed extract] supplementation in older adults with memory impairment resulted in improved global cognitive function than the control group, particularly improved verbal learning memory.” function.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399671/
Kidney Disease
- Reneal Disease & Sesame Seed Oil [2018, Sep]
A Randomized Control Trial of: 46 type-2 diabetics tested for 3 months.
“Biomarkers of liver, cardiac, and renal functions improved significantly in [sesame seed oil subjects] as compared to [the control group].”
“White Sesame Seed Oil Mitigates Blood Glucose Level, Reduces Oxidative Stress, and Improves Biomarkers of Hepatic and Renal Function in Participants with Type 2 Diabetes Mellitus”
https://pubmed.ncbi.nlm.nih.gov/30260748/
Liver Disease
- Diet & Weigh Reduction [2024, Feb]
A Review Article of: 75 peer-reviewed sources.
“This study for busy doctors with Nonalcoholic Fatty Liver Disease suggests adding tahini (and other healthy foods) to their diet stating “[w]eight reduction achieved by adopting a healthy eating pattern and increasing physical activity is the most beneficial treatment for NAFLD.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10877216/
Ingredients List
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