A Magical Seed For High BP, Blood Sugar, Thyroid, Menopause, Arthritis, and More

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sesame seeds benefits

A Magical Seed For High BP, Blood Sugar, Thyroid, Menopause, Arthritis, and More

From mouthwatering tilgul ladoos to chikkis, salad dressings, and even the tahini paste in hummus, this powerful seed has been used by civilizations, cultures, and geographies. From the Middle East to South America, North America, the Far East, and Asia – they make an appearance in several main and side dishes alike. These seeds play a role in managing your blood sugar levels, high blood pressure, and arthritic pains, improving skin, hair, and bone health, and even boosting your thyroid function. Yes, the super seeds we are talking about today are sesame seeds.

Known as til ke beej in Hindi, sesame seeds are one of the most commonly found seeds in most kitchens. Nutty and flavourful, these come in various colors – black, white, and brown. Despite having tremendous health benefits, it is a shame that we rarely use these. Let’s explore why you need to start adding them to your meals.

Sesame seeds are a powerhouse of nutrients. They have healthy fats (mono and polyunsaturated fats) and proteins. Being rich in B Vitamins makes them excellent for your hair and skin, breaking down carbohydrates, fats, and proteins (into amino acids) to generate energy. They are loaded with fiber, antioxidants, and plant compounds, too.

sesame seeds benefits
Do you like sesame seeds? Photo Credits: Freepik

Feed good gut bacteria

Your gut microbiome controls and regulates everything from your hormonal health, inflammation, immune system, and neurotransmitters (mood swings). Within this microbiome are trillions of strains that have to be fed with diverse foods to maintain optimal gut health. When you stop yourself from eating gut-friendly foods and rely on eating habits, you feed the bad bacteria. How can sesame seeds help? The fiber in them is beneficial in boosting the population of good gut bacteria. So whether you are struggling with constipation, indigestion, flatulence, or IBS-like (irritated bowel syndrome), sesame seeds can be powerful in boosting your overall gut health.

Lower triglycerides, regulate blood pressure, and are heart-friendly

Sesame seeds contain plant compounds lignans and phytosterols which play a role in lowering your triglycerides and LDL cholesterol (low-density lipoprotein or bad cholesterol), thus protecting your heart and reducing your risk of cardiovascular disease. Promising research shows that the magnesium, Vitamin E, lignans, and other antioxidants in sesame seeds can protect us against plaque formation in our arteries and maintain healthy blood pressure.

Help manage blood sugar levels

Low in carbs and rich in healthy fats and proteins, sesame seeds help manage your blood sugar levels and can be effective for those with Type 2 Diabetes. Their fiber-rich content increases satiety, keeps cravings at bay, and prevents sudden sugar spikes. Research links the poly and monounsaturated fats in sesame seeds with a slow progression of Type 2 diabetes. It is diabetic-friendly food. Add them to your meal preparations or snack on them to keep your blood sugar levels in check.

Rich sources of plant protein and calcium

Sesame seeds are a rich source of plant protein and calcium. Vegans who do not have adequate dairy sources can increase their intake of sesame seeds.

One factor to remember is that just because sesame seeds are healthy does not mean you overdo them. Maintaining the right balance is important. One to two tablespoons of sesame seeds a day helps maintain general health.

Powerful for your thyroid gland

If most cases of Hashimoto’s Thyroiditis or an underactive hypothyroid – you lack selenium. Sesame seeds are loaded with selenium and can play a massive role in the recovery of your thyroid gland.

For arthritis and healthy bones

When it comes to the autoimmune condition, arthritis, which attacks your cartilage, sesame seeds contain a compound called sesamin that shows promising research. It has anti-inflammatory and antioxidant properties linked with protecting your cartilage. Sesame seeds can help reduce your pain and arthritic flare-ups. Even if you do not have arthritis, it can help improve your overall bone health. Yes, sesame seeds are rich in calcium.

Understand that calcium and vitamin D3 work synergistically in your body. So if you have low levels of vitamin D3 in your body, you cannot absorb calcium even if you are having supplements or a calcium-rich diet. To boost this calcium absorption, you also need magnesium, vitamin k2, zinc, and sufficient levels of vitamin D3. Add sesame to your meals.

sesame seeds benefits
How do you add sesame seeds to your diet? Photo Credit: Unsplash

To reduce inflammation and oxidative stress

While there is nothing wrong with healthy aging, it is unfortunate that most people today are aging faster than they should. It is due to the effect that free radicals cause by creating oxidative stress and damaging our tissues, skin, hair, and other organs rapidly. Sesame seeds loaded with antioxidants help us fight this inflammation by reducing oxidative stress. These seeds also contain Vitamin E, essential for shiny hair and glowing, tight, and elastic skin.

For menopause

Sesame seeds can be powerful for women going through menopause and experiencing constant hot flashes. What is a hot flash? It refers to experiencing sudden heat in the upper body – your chest, neck, face, and arms. One may also experience an increased heart rate which further intensifies the heat. These flashes can last anywhere between 30 seconds to 15 minutes or even longer. Why does this happen? Because your system experiences a drop in estrogen. Sesame seeds have phytoestrogens that can mimic good estrogen in your body and reduce mood swings and hot flashes recurrences.

What if I have ER-positive breast cancer? Can I still eat sesame seeds?

You can have it in small quantities, don’t overdo it. There is a big difference between how phytoestrogens and estrogen work in your body. If you are going through cancer (90 to 95 percent), be very careful and ensure to calculate the quantities. Whether you can or cannot consume sesame seeds also depends on the aromatase inhibitor medications you may be on. Keep your doctor in the loop.

How to consume sesame seeds?

At You Care, we always say this. Soak your nuts and seeds because they have anti-nutrients. When you sprout them, you reduce the anti-nutrients by almost 50 to 70 percent. You can also roast them. Roasting them may make the seeds lose a little nutrition, but it is a good way to kill the anti-nutrients.

Mukhwas – A post-meal digestive mix that works brilliantlysesame seeds benefits

This recipe is not ours, but one that ancient Indian wisdom has passed down to all of us.

  • Take sesame seeds (black or white). We prefer to take black because it adds more color).
  • The other ingredients you need include bishop’s weed (ajwain), cumin (jeera), and fennel seeds (saunf).
  • If you take a tablespoon of all the other seeds, use only a teaspoon of bishop’s weed because it is pungent.
  • Mix these ingredients in a bowl, squeeze a few drops of lemon and set it aside for four hours.
  • In a deep hot pan, roast them lightly for a few seconds.
  • Add a pinch of turmeric and pink salt next.
  • Once cool, store in an airtight container.
  • Consume 1 tbsp of this mix after your meals to boost digestion. Chew this well.

This mukhwas can be excellent for those struggling with bloating, acidity, flatulence, and other digestive issues. It is also rich in calcium and gets some class protein into your system. Try this recipe, and let me know how it worked for you.

Do you have any sesame seed recipes you would like to share? Drop them in the comments.

Disclaimer: Are you allergic to sesame seeds? Avoid having them. Make an informed decision. Keep your healthcare professional in the loop before trying anything new, especially if you have an existing health condition or are on medications.

Buy ethically-sourced sesame seeds here. 

ALSO WATCH: Why Are These Seeds One Of My Favourite


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Comments (9)

  • Gwen Reply

    Thank you 😀

    June 16, 2022 at 9:10 pm
  • Rekha karpe Reply

    In our native place, sesame seeds are embedded on millet bhakri and thaalipith just before cooking them on tava. That makes the bhakri and thaalipith more crunchy and tastier. It is a very easy way to incorporate sesame seeds in our diet.

    June 17, 2022 at 6:29 am
    • Luke Coutinho Reply

      Excellent. Ancient wisdom and simple traditional practices will continue to be impactful 🙂 Thanks for sharing.

      June 27, 2022 at 4:36 pm
  • SavithaAC Reply

    Hi,Luke,i almost watch all your video and they are very informative .Thanks for everything which you share, you are God in disguise .More helpful to common people like me.May God bless you abundantly

    June 17, 2022 at 9:15 am
    • Luke Coutinho Reply

      Thank you for the kind words and support, Savitha. Keep winning 🙂

      June 27, 2022 at 4:37 pm
    • Rishu Gupta Reply

      Hey , Sir I have a deficiency of Vitamin D3 so I am on supplements . Please let me know after taking sesame seeds how long will they show effects on my body .

      June 30, 2022 at 7:56 pm
  • Shreesh Reply

    Very informative

    June 17, 2022 at 10:46 pm

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