Sesame seeds are more than a decorative sprinkle on top of a hamburger bun. They provide real nutritional benefits and work well with a variety of savory and sweet foods. Just 1 tablespoon of sesame seeds contains fiber, protein and 5 to 10 percent of your recommended daily intake of calcium, magnesium, zinc, selenium and vitamin B-6.
Macronutrients
Whether the sesame seeds you buy are whole or have their hulls removed, their nutritional values are similar, except that whole seeds have more calcium and iron. One tablespoon of whole sesame seeds has 52 calories, 2 grams of total carbohydrates and 1.6 grams of protein. The same portion has 4.5 grams of fat, of which 82 percent consists of healthy monounsaturated and polyunsaturated fats that help lower cholesterol.
Copper
Copper is an integral part of enzymes that convert food into energy, help your body absorb iron and synthesize the neurotransmitter norepinephrine. Other copper-dependent enzymes work as antioxidants that neutralize free radicals before they can harm red blood cells. One tablespoon of sesame seeds has 0.37 milligram of copper, or 41 percent of your recommended daily intake. Copper can become toxic in excess and cause abdominal pain, vomiting and diarrhea. In extreme cases, it may damage your liver and kidneys. You should never consume more than 10 milligrams of copper daily.
Iron
Iron combines with protein to form hemoglobin, which carries oxygen throughout your body. It also produces antioxidants, supports the immune system and regulates the growth of cells. Your body doesn’t lose a lot of iron, but men still need to consume 8 milligrams daily, while women need 18 milligrams through the age of 50. After age 51, women's daily iron requirement drops to 8 milligrams. If you participate in regular, intense exercise, such as jogging and swimming, you may need as much as 30 percent more iron. However, iron can become toxic if you consume more than 45 milligrams daily. One tablespoon of sesame seeds contains 1.3 milligrams of iron, which is 16 percent of men’s and 7 percent of women’s recommended intake.
Phytoestrogen
Sesame seeds are second only to flaxseeds as a source of phytoestrogens called lignans. Phytoestrogens bind to the same receptors with which natural estrogen connects in order to trigger biological processes in your system. These plant-based estrogens may increase or decrease your total estrogen levels, depending on your individual health status. Research suggests that lignans may prevent some types of hormone-related cancers, such as colon and breast cancer. Women who have a history of breast cancer should talk with their doctor before consuming large amounts of sesame seeds.
Serving Tips
You’re most likely to find ivory-colored sesame seeds in the store, but black, brown and red varieties also exist. You can use them straight out of the package, but toasting them brings out their nutty flavor. Spinach and broccoli pair well with sesame seeds and a touch of low-salt soy sauce. Add a handful of sesame seeds to any stir-fry, your favorite salad or hot cereal. Toss some seeds into pancake or muffin batter. Grind the seeds, sprinkle them over fruit and drizzle with honey.
