20 Health Benefits of Sesame Seeds & Oil, Uses, Best Time & More

Nutritional Profile of Sesame Seeds (Per 100g)

Sesame oil contains concentrated healthy fats and powerful antioxidants, making it especially beneficial for therapeutic use.

20 Proven Health Benefits of Sesame Seeds & Oil

1. Supports Heart Health

Sesame seeds are rich in sesamin and sesamol, antioxidants shown to reduce LDL (bad cholesterol) and prevent artery inflammation.

Studies published in the Journal of Nutrition link sesame intake with improved lipid profiles.

2. Helps Regulate Blood Pressure

High magnesium and potassium content helps relax blood vessels, supporting healthy blood pressure levels naturally.

3. Strengthens Bones & Teeth

With exceptionally high calcium, phosphorus, and zinc, sesame supports bone density and reduces the risk of osteoporosis, especially in aging adults.

4. Improves Digestive Health

Dietary fiber promotes smooth bowel movements and gut health. Roasted sesame seeds are traditionally used to relieve mild constipation.

5. Enhances Liver Detoxification

Sesame antioxidants protect liver cells from oxidative damage and support detox pathways.

6. Supports Hormonal Balance

Sesame lignans influence estrogen metabolism, making them particularly beneficial for women during PMS and menopause (when consumed moderately).

7. Improves Skin Health

Sesame oil is rich in vitamin E and fatty acids that nourish skin, improve elasticity, and protect against dryness.

The Prophet ﷺ emphasized natural oils for care and nourishment, highlighting olive oil; scholars note similar benefits in other plant oils used wisely.

8. Boosts Hair Strength & Shine

Minerals like zinc, copper, and iron support hair growth and prevent premature graying. Sesame oil massage is a well-known traditional remedy.

9. Supports Brain Function

Sesamin protects neurons from oxidative stress and supports cognitive health, focus, and memory.

10. Helps Control Blood Sugar

Despite being energy-dense, sesame seeds have a low glycemic impact and may improve insulin sensitivity when used as part of balanced meals.

11. Strengthens Immunity

Zinc, selenium, and antioxidants help strengthen the immune response and reduce inflammation.

12. Supports Joint & Arthritis Health

Anti-inflammatory compounds in sesame oil may help reduce joint stiffness and pain when consumed or applied externally.

13. Enhances Iron Levels (Anemia Support)

Sesame seeds are plant-based, iron-rich foods, especially useful for people with mild iron deficiency when paired with vitamin C.

14. Supports Weight Management

Though calorie-dense, sesame seeds promote satiety and reduce unhealthy cravings when eaten in small amounts.

15. Improves Male Reproductive Health

Traditional medicine systems use sesame for improving vitality, sperm health, and overall stamina.

16. Supports Women’s Health

Calcium, iron, and healthy fats support menstrual health and postpartum recovery (with moderation).

17. Improves Oral & Dental Health

Oil pulling with sesame oil is a traditional practice shown to reduce plaque and support gum health.

18. Protects Against Oxidative Stress

Sesamol is a potent antioxidant that neutralizes free radicals linked to aging and chronic disease.

19. Supports Healthy Cholesterol Levels

Regular intake helps increase HDL (good cholesterol) while reducing harmful lipid oxidation.

20. Provides Sustainable Energy

Sesame seeds provide slow-release energy due to their balanced fat, protein, and mineral profile—ideal for physically active individuals.

                                               Also read: "18 Powerful Health Benefits Of Guava For You"

Sesame Seeds vs Sesame Oil: Which Is Better?

Both have unique benefits and can complement each other.

                       You may also read: "15 Powerful Benefits Of Strawberry In Urdu – اسٹرابیری کے فوائد"

Best Uses of Sesame Seeds & Oil

Culinary Uses

• Sprinkle on salads, vegetables, and breads

• Use tahini (sesame paste) in sauces and dips

• Cook with sesame oil (especially toasted, in small amounts)

Therapeutic Uses

• Oil massage for joints and skin

• Oil pulling for oral hygiene

• Warm oil application in winter for dryness

Traditional & Cultural Uses

In South Asia and the Middle East, sesame is commonly used in sweets, breads, and winter diets for warmth and strength.

                             Also read: "8 Surprising Health Benefits Of Banana Milkshake For Men & Women"

Best Time to Consume Sesame Seeds or Oil

Avoid excessive intake at night, especially if digestion is weak.

Islamic Perspective on Wholesome Foods

Allah ﷻ commands moderation and gratitude:

“Eat and drink, but do not be excessive. Indeed, He does not like those who commit excess.”
(Surah Al-A‘raf 7:31)

The Prophet ﷺ said:

“A believer eats in one stomach, and a disbeliever eats in seven.”
(Sahih al-Bukhari, 5397; Sahih Muslim, 2060)

Sesame seeds, when consumed mindfully, reflect this principle of balanced nourishment.

Bottom Line

Sesame seeds and oil are timeless gifts—nutrient-dense, spiritually reflective, and scientifically validated. When consumed with balance and gratitude, they align beautifully with Islamic principles of health, moderation, and thankfulness.

If you’d like to learn more about your daily nutritional intake and its impact on your overall health, consult with the best nutritionists near you in Pakistan. For quick advice or to book an appointment, call 0423-2377001 and connect with a certified doctor through Apka Muaalij, a trusted telemedicine platform in Pakistan.

Frequently Asked Questions (FAQs)

Are sesame seeds halal?

Yes, sesame seeds and sesame oil are completely halal.

Can sesame seeds be eaten daily?

Yes, 1–2 tablespoons daily is safe for most people.

Are sesame seeds good for bones?

Yes, they are one of the richest plant sources of calcium.

Is sesame oil healthy for cooking?

Yes, especially for low to medium heat cooking.

Can diabetics eat sesame seeds?

Yes, in moderation, as they help stabilize blood sugar.

Do sesame seeds help hair growth?

Yes, due to zinc, iron, and healthy fats.

Is sesame oil good for skin?

Yes, it moisturizes and protects the skin barrier.

Can sesame seeds cause weight gain?

Only if consumed excessively; moderation is key.

Are sesame seeds good for constipation?

Yes, due to their fiber and oil content.

Can pregnant women eat sesame seeds?

In small culinary amounts, consult a doctor for medicinal use.

Is black sesame better than white?

Both are beneficial; black sesame is slightly higher in antioxidants.

Can sesame oil be used for massage?

Yes, it is traditionally used for joint and muscle health.

Are sesame seeds good for men?

Yes, they support vitality and mineral balance.

Can sesame seeds reduce cholesterol?

Yes, they help improve lipid profiles.

Is sesame oil good for heart health?

Yes, when used in moderation.

Final Disclaimer

This article is intended for educational and informational purposes only. It does not replace professional medical advice. Individuals with allergies, chronic conditions, or specific dietary needs should consult a qualified healthcare professional before making significant dietary or therapeutic changes.