Sesame seeds are an easy and unique way to spice up your favorite meals. And, adding them to your meals offers some pretty impressive health benefits. So, if you enjoy munching on sesame seeds for their great taste and are curious to learn how enjoying them regularly may benefit your health, keep reading as we dive into the many health benefits of sesame seeds.
What Are Sesame Seeds?
If you don't regularly consume sesame seeds and are wondering where they come from, we're here to help. Simply put, sesame seeds are the seeds of the sesame plant, Sesamum indicum. They are found inside pods produced by the flowers on the plant. When the sesame seeds are mature and ready to be eaten, the pods burst open, revealing the seeds inside. Sesame seeds are most commonly featured in Middle Eastern and Asian Cuisine and can be enjoyed whole, as a paste, and pressed for their oil.
When searching for sesame seeds, you'll notice that there are three varieties available—white, brown and black sesame seeds. The white variety are brown sesame seeds without the hulls, and have a much more mild flavor and can be used in all dishes that require sesame seeds. On the other hand, black sesame seeds produce a much stronger flavor and aroma and are best used with other bold ingredients. That said, many people tend to choose the variety of sesame seeds based on appearance rather than flavor.
Sesame Seed Benefits
Don't let the sesame seed's small size fool you. These tiny seeds are loaded with health benefits. From adding a bit of extra protein to your meals to providing your body with a rich source of antioxidants, here are a few of the many ways that enjoying sesame seeds can benefit your health.
Source of Nutrients
Sesame seeds are overflowing with nutrients that help promote good health. As a source of protein, magnesium, iron and vitamin E, just one spoonful of sesame seeds can help you meet your daily nutrition requirements. Moreover, sesame seeds also contain significant amounts of fiber and natural antioxidants, promoting a well working digestive system and improved cellular health.
Sesame Seeds Are Delicious
Sesame seeds' great taste makes them an incredibly versatile ingredient. Ideal for a post workout treat or used as a topping on your favorite salad, receiving the benefits of sesame seeds is easy. In addition to tasting great, their small size means they can be added to recipes unnoticed, making them an excellent way to sneak more nutrition into the diets of picky eaters.
Provide Plant Based Protein
Sesame seeds are rich in dietary protein and provide many essential amino acids. Because of this, they are considered a fantastic plant based protein source ideal for vegetarians and vegans looking to supplement their protein intake. To incorporate more protein into your diet, sprinkle sesame seeds over salads, veggies and noodles.
Provide Beneficial Amounts of Fiber
Sesame seeds are a good source of fiber—a nutrient essential to good digestive health. Getting adequate amounts of daily fiber supports a healthy digestive system by boosting the function of the intestine, adding bulk to stools, and acting as food for good gut bacteria. If you're worried you are not meeting your fiber requirements, try adding a spoonful or two of flaxseed to your next smoothie, salad, or stir fry.
How to Use Sesame Seeds
If you are impressed with the many nutritional benefits sesame seeds offer, you're probably wondering how you can start cooking with them. Sesame seeds are versatile and can be used in many recipes. Here are a few of our favorite ways to enjoy sesame seeds.
- Cold Sesame Pearl Couscous
- Chocolate Sesame Oatmeal Bites
- Sesame Matcha Shortbread Cookies
- Poke Nachos with Sesame Crackers
- Sesame Ginger Whole Grain Yam Rolls
- Honey Tahini No-Bake Cookies
- Burmese Tofu with Cilantro Lime Stir Fried Vegetables
- White Sesame Seed Tahini
- Sesame Shrimp Millet and Quinoa Grain Bowl
From fresh poke nachos to sweet chocolate oatmeal bites, sesame seeds can be used to create delicious and healthy recipes that you will love serving to friends and family. Choose from one of the recipes above, or get creative and make a sesame based recipe from scratch. We can't wait to hear about the delicious meals you create with this tasty seed. From the Bob's Red Mill family to yours, have a happy, nutrient filled day!
Do you enjoy cooking with sesame seeds? We'd love to hear more about how you use this superfood. Share your favorite homemade sesame seed creations in the comments below. We can't wait to hear from you!
