Tiny but mighty, sesame seeds punch above their weight when it comes to flavor and health benefits. Since ancient times, the seeds have been used for food in a variety of ways, including as whole seeds, ground, or pressed into oil. While the sesame plant is thought to have originated from East Africa or Asia, they’re now used all around the world.
Sesame seeds are a great source of protein, fats, and fiber. Its healthy nutrients include copper, manganese, calcium, phytosterols, B vitamins, antioxidants, and iron.
It’s thought that regularly consuming sesame seeds can:
- lower your cholesterol and blood pressure
- support healthy bones and digestive health
- boost your immune system and help with blood sugar control
Open season on sesame
To get all these lovely health benefits, you need to eat a fair few sesame seeds – around a tablespoon or a small handful a day. Luckily, there are loads of delicious ways to get them into your diet. Try dry roasting them in a pan or the oven for a few minutes until they go golden. Then use them to add a great crunch and flavor boost to everything from stir fries, steamed vegetables, and salads, to granola, dressings, and smoothies. Or experiment with tahini, a sesame seed paste that works well in all sorts of dishes.
Sesame seeds are often used as a garnish for savory food like bread and pastries, but they’re also fabulous in sweet dishes like these Lebanese candy bars – choose from a hard crispy version or a soft chewy one.