Sesame Seed
ScoreA+
Sesame seeds are oil-rich seeds exceptionally dense in calcium, copper, and manganese and the source of the lignans sesamin and sesamolin.
Why Sesame Seed scores 95
% Daily Value per a pinch (2 g)
Nutrition
per_100g
Health benefits
Supports bone mineral density
moderate evidenceExceptional calcium, magnesium, copper, and manganese content supplies the mineral cofactors required for collagen cross-linking and bone matrix formation
Helps lower LDL cholesterol and oxidative stress
moderate evidenceSesamin and sesamolin inhibit cholesterol absorption and synthesis while sparing gamma-tocopherol, enhancing systemic antioxidant capacity
Supports liver function and lipid metabolism
moderate evidenceSesamin upregulates hepatic fatty-acid oxidation enzymes and reduces lipid peroxidation
Pairs well with
- ·Pair with leafy greens or tahini-based dressings because the seeds' fat improves absorption of fat-soluble carotenoids and vitamin K
- ·Combine with vitamin-C-rich foods because ascorbate enhances absorption of sesame's non-heme iron
Practical tips
- ·Best timing: Sesame's minerals and lignans have no circadian dependency and benefit from steady daily intake.
- ·Toast lightly before use to develop sesamol and deepen flavor, but avoid scorching which degrades the oils
- ·Grind or chew thoroughly because whole seeds often pass undigested, limiting mineral and lignan uptake
- ·Choose unhulled seeds for far higher calcium content
Related foods
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