Introduction
This article explores the benefits of sesame seeds for women in various ways. Sesame seeds also known as gingelly seeds or til are tiny nutrient-rich seeds obtained from the sesamum indicum plant.
Sesame seeds are one of the oldest oil seeds grown widely in tropical and subtropical regions of the world. Sesame can be classified as white, yellow, and black sesame seeds.
These seeds are an excellent addition to a balanced diet as they are a good source of essential vitamins, minerals, proteins, healthy fats, and antioxidants.
Sesame seeds are a powerhouse of nutrients and bioactive compounds that play a vital role in women’s health. These little seeds provide multiple advantages for women such as maintaining hormonal balance, improving bone health, rejuvenating the skin, supporting gut health, and heart health.
Let’s evaluate the nutritional composition of sesame seeds and the benefits of sesame seeds for women.
READ MORE: Top Amazing Benefits of Flax Seeds for Skin and Hair
Sesame Seeds Nutritional Value per 100g
The nutritional value of sesame seeds per 100 grams as per
USDA is given below.
| Energy | 573 | kcal |
| Protein | 17.7 | g |
| Total lipid (fat) | 49.7 | g |
| Carbohydrate | 23.4 | g |
| Fiber | 11.8 | g |
| Calcium | 975 | mg |
| Iron | 14.6 | mg |
| Magnesium | 351 | mg |
| Phosphorus | 629 | mg |
| Potassium | 468 | mg |
| Zinc | 7.75 | mg |
| Selenium | 34.4 | µg |
Sesame seeds or Til also contain healthy fats, antioxidants, and vitamin B complexes. Their nutritional value may slightly vary depending on the quality of the seeds and the process by which seeds are obtained.
Health Benefits of Sesame Seeds for Women
Sesame seeds are a superfood that offers multiple health benefits for women. These seeds are packed with vital minerals, antioxidants, vitamins, and phytoestrogen. These nutrient-dense seeds support bone health, regulate hormonal balance, prevent anemia, and boost energy levels. High antioxidants promote hair growth and skin vitality. They also aid in weight loss, reduce stress, lower menstrual cramps, and alleviate symptoms of menopause.
Let’s dive into some of the prominent health benefits of sesame seeds for women.
1. Sesame Seeds Benefits for Hair
- Sesame seeds are a rich source of protein, antioxidants, and nutrients like calcium, zinc, iron, and B-complex vitamins.
- These nutrients help to strengthen the hair follicles, prevent hair loss, and improve overall hair health.
- Sesame seeds contain vitamin E, protecting hair from damage from UV rays.
- It contains natural oil which can reduce the dryness of hair and scalp.
2. Benefits of Sesame Seeds for Skin
- Sesame seeds are packed with antioxidants that protect the skin from damage caused by free radicals, reduce fine lines and wrinkles, and can be used as anti-aging food.
- These little seeds are a source of B-complex vitamins and minerals that nourish the skin cells of your body improving skin health.
- The Natural oil found in sesame seeds acts as a moisturizer helping to hydrate the skin and improve skin texture.
- Sesame seeds have anti-inflammatory properties that soothe skin conditions such as dry skin, irritated skin, and redness. Hence, they are beneficial for eczema and psoriasis.
- Sesame seeds are excellent for healing wounds, cuts, and burns.
3. Benefits of Sesame Seeds for Women During Menopause
- Sesame seeds are rich in calcium, magnesium, phosphorus, and potassium which contribute to bone health. Post-menopausal women are more prone to osteoporosis, and incorporating sesame seeds regularly into your routine diet can lower the risk of osteoporosis.
- Studies have found that sesame seeds are a good source of phytoestrogens which help balance the hormones during menopause.
- Sesame seeds help reduce mood swings, anxiety, and hot flashes usually seen during menopause.
- Sesame seeds are a rich source of iron and vitamin B complexes that help boost energy levels and keep you active.
4. Benefits of Sesame Seeds for Weight Loss
- Sesame seeds are rich in fiber and protein that help regulate appetite and promote satiety. This prevents overeating and helps manage weight loss goals.
- Sesame seeds have a mild laxative effect, which helps relieve constipation, improve digestion, and keep your bowel movements regular, promoting weight loss.
- Sesame seeds improve liver function, eliminate toxins, help break down fats, and boost metabolism which can ease your weight loss journey.
5. Benefits of Sesame Seeds in Pregnancy
- Sesame seeds are high in minerals, antioxidants, and vitamins that promote health during pregnancy. Vitamins such as thiamine, and riboflavin support fetal growth.
- Folate helps in healthy cell growth and function. This vitamin is important for the fetus’s brain and spinal cord development lowering the risk of neural tube defects.
- The healthy fats found in sesame seeds such as omega-3 and omega-6 fatty acids are important for the fetus’s brain development.
- Sesame seeds contain a good amount of protein and calcium which is essential for the developing bones in the fetus. Protein is crucial for the growth and repair of the tissues in the mother and baby.
- Sesame seeds are a rich source of iron, which helps enhance hemoglobin levels, prevent pregnancy-related anemia, and support the proper supply of oxygen to the baby.
6. Benefits of Sesame Seeds for Hormones
- Sesame seeds contain bioactive compounds that help balance hormone levels in women.
- Sesame seeds support thyroid function, improve metabolism, and boost energy levels.
- Sesame seeds help alleviate symptoms during the menstrual cycle and menopause balancing the hormones.
7. Boost Immunity
- Sesame seeds are a rich source of Zinc and Selenium which help strengthen the immune system. Antioxidants in sesame seeds combat free radicals preventing cellular damage and supporting the body’s fight against disease and illness.
- Sesame seeds help detoxify the body and eliminate depression and chronic stress.
Precaution
- Usually, sesame seeds are safe to consume. However excess intake of sesame seeds can lead to abdominal discomfort.
- Overconsumption of sesame seeds is linked with a risk of severe hypotension.
- People with sensitive digestive health should eat sesame seeds in moderation or it may trigger abdominal discomfort.
- Overeating of sesame seeds may lead to weight gain.
- Individuals allergic to sesame seeds should avoid these seeds as they may lead to severe reactions.
- If you are suffering from any health conditions and are under medication, consult your health expert before adding it to your diet.
Conclusion
Sesame seeds are highly nutritious and packed with essential nutrients and bioactive compounds that offer multiple health benefits, especially for females. From supporting bone health, and hormonal balance, boosting immunity, elevating energy levels, and promoting skin and hair health effectively.
Sesame seeds have been used in traditional medicines such as Ayurveda for therapeutic roles for ages.
In conclusion, the benefits of sesame seeds for women are amazing and can improve overall health and well-being.
FAQ’s
Q1. Is sesame seeds good for health?
Ans: Yes, sesame seeds have the potential to
- Support bone health
- Boost heart health
- Improve digestion
- Relieve constipation
- Lower the inflammation
- Detoxify the body
- Supports respiratory health
- Strengthen immune system
- Prevents anemia
- Boost your energy levels
- Boost metabolism
- Used as anticancer
- Anti-cholesterol
Q2. How much sesame seeds should I eat Daily?
Ans: 1 tablespoon of sesame seeds can be taken daily.
Q3. Is sesame seeds good for weight loss?
Ans: Of course, Sesame seeds are rich in fiber, and protein which promotes satiety, helps regulate appetite, and prevents overeating. It also boosts metabolism and helps burn more calories, and hence this way aids in weight loss.
Q4: Black sesame seeds benefits for periods
Ans: Black sesame seeds are a rich source of phytoestrogens, natural compounds that function in the same way as estrogen hormone. Estrogen hormones help to regulate the menstrual cycle, balancing hormones and reducing menstrual cramps and discomfort. Regular intake of these seeds promotes easy blood flow, making periods more regular and less painful.
References
1. Nutritional, Medicinal and Industrial Uses of Sesame (Sesamum indicum L.) Seeds – An Overview
2. An Overview on Nutritional Composition and Therapeutic Benefits of Sesame Seeds (Sesamum indicum)
3. Enlightening Food Application and Mega Health Benefits of Sesamum indicum L
https://www.ijcmas.com/8-1-2019/Amandeep,%20et%20al.pdf
4. Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women
https://pubmed.ncbi.nlm.nih.gov/16614415/
5. Wonders of Sesame: Nutraceutical Uses and Health Benefits
6. Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications
https://pmc.ncbi.nlm.nih.gov/articles/PMC9573514/
7. Anti-Inflammatory and Anticancer Properties of Bioactive Compounds from Sesamum indicum L.—A Review
https://pmc.ncbi.nlm.nih.gov/articles/PMC6943436/
8. Antioxidant activity of white and black sesame seeds and their hull fractions
https://www.sciencedirect.com/science/article/abs/pii/S0308814605006801
