Although small, sesame seeds are packed with nutrients such as healthy fats, protein, calcium, antioxidants and dietary fiber. The primary fats in the seeds are monounsaturated fatty acids called oleic acid. Oleic acid has been shown to lower LDL (“bad”) cholesterol and increase the HDL (“good”) cholesterol.
The seeds — which are available in a range of colors, including white, black, red and yellow — are sources of essential minerals such as calcium, iron, manganese, zinc, magnesium, selenium and copper. Did you know that ¼ cup of sesame seeds has more calcium (350mg) than an 8-ounce cup of milk (300mg)?
The nutrients in sesame seeds are better absorbed if they are pulverized, but eating them whole is by no means unhealthy.
Here are some simple ways to incorporate sesame seeds into your diet: