You are never going to want to go without sprinkling all over everything again, like the benefits that these bring.
Let’s cut to the chase. They’re like little nutritional bombs full of great stuff (Ninja fact: sesame seeds)!! We’re talking bone-boogying calcium,
3 PM zombie-stopping iron, and muscle-happy magnesium, a nutrient your muscles are praying for after you vowed you’d hit the gym.
But this is where it gets interesting. These seeds are also loaded with lignans (sesamin and sesamolin) that sound like a sci-fi film but are super antioxidants. Like little nutritional superheroes fighting inflammation in your body. Oh, and they have a good dose of heart-friendly fatty acids, not the ones you’re bestending pizza at half-past midnight.
The fiber content? Chef’s kiss. Your system will surely be grateful for it. The protein? That would be sturdy enough, actually, to satisfy even vegetarians and vegans. If you get excited over vitamin E and B vitamins, this is basically your winning lotto ticket.
The benefits of eating sesame seeds daily in the diet.
So, okay, you are considering making sesame seeds your daily routine. Smart move. The things that your body will experience (and no, I don’t mean in the way that you’re going to wake up and magically be a size 10 because that’s not how nutrition works, and anyone selling you that is selling you bullshit.)
Your bone density starts improving. Seriously. Sesame seeds are like the construction crew for your skeleton, bringing in calcium and zinc by the bucketload. Which also is pretty clutch if you’re concerned about osteoporosis, or just want to ensure you aren’t turning into a skin and bones human popsicle stick when you get older.
Your blood pressure, chill out. Because of the magnesium in these seeds, your blood vessels will relax, which is the opposite of what you want when you’re definitely stressed about everything (apparently, stress closes blood vessels). Regular consumers of sesame seeds improve their cardiovascular disease markers, according to studies. Not a panacea — but definitely holding up its end of the bargain.
Now, here’s something that no one mentions enough, your skin and hair start to look great. The mixture of zinc, vitamin E, and those healthy fats functions like an internal beauty squad! Buy these bulk organic sesame seeds (you can literally eat the whole day, no skin care needed). Which brings you to your next purchase…
Your energy levels become stable as well. The sugar may send you on a wild ride, but sesame seeds provide all the complex carbs and protein, read: reliable energy, you need. The good kind, not the type where you are crashing and searching Why am I so tired? at 2 PM.
How to Eat Sesame Seeds in a Healthy Manner
Okay, real talk. I mean, haven’t you ever just dumped whole sesame seeds in your mouth and expect your body to hold a parade? They basically get waved through your digestive system like ”cool, later,” without being properly digested. That is not ideal if you are aiming to get all those benefits.
The healthiest way? Give them a light toast and grind them. I know right, sounds like extra work but let me explain. Toasting sesame seeds for just a few minutes in a hot, dry pan brings out their flavor and enhances their nutrient bioavailability. Translation: Your body is capable of using this stuff now.
When you grind them into a paste or powder, you break open the shell, and that is where your digestive system generally gives up against this food. This means tahini, the gooey sesame paste, is better from a nutrition perspective than whole seeds just sitting pretty on your bagel. You’re really getting a lot more for your nutritional buck.
A pro move: soak them overnight before you eat them. It decreases the levels of phytic acid, which sounds scary—what even is a phytic acid?—but in actuality means that your body can utilize more minerals or more of the minerals contained within the plant seeds. You can think of it as using your white sesame seeds exporter haul to its fullest.
They can also be added to smoothies, mixed into yogurt after being toasted, or ground into your own tahini. The trick is to penetrate that hard outer layer some way or other. And your gut will thank you because then you can actually gain all those lovely benefits we mentioned above, as opposed to, you know, paying good money to eat expensive fiber.
Daily Intake Of Sesame Seeds
But let’s get specific, because “some” or “a handfull” is as much help as telling someone to “exercise more.” One to two tablespoons a day is the best range. That is, if you’re a type A who measures things: 15 to 30 grams.
This one is gives you a good boost of calcium (around 18% of your daily requirements), iron, magnesium and all those other bits and pieces without going overboard. Because yes, as they say, too much of a good thing is also a good thing, and sesame no exemption.
Here is why you do not want to go crazy: they are calorie-dense. Two tablespoons of healthy fats — ~100–110 calories! Why are your jeans suddenly fitting differently, you say, if you’re dumping quarter cups on everything?
In addition to that, moderation also avoids the possibility of digestive trouble. Your body might take time to get used to a high fiber diet, as sesame seeds contribute a lot of it to the party. Use a tablespoon, and if you feel great, switch.
If you are buying sesame seeds in bulk, this dosage will last you a long time per kilogram. Working through the numbers, if you take two tablespoons every day, that comes to around 30 grams, which gives you approximately 33 days for a kilo. Not too shabby considering it’s effectively a health investment.
When to Eat Sesame Seeds?
They say timing is everything, right? This does have some truth with sesame seeds, but not as cut and dry as it sounds.
Morning consumption is solid. Throwing them with your breakfast (like smoothie, on oatmeal, or in yogurt) provides you with that sustainable energy I mentioned above. The healthy fats and protein stabilize blood levels and keep you from scoring desk snacks by 10 AM like an office goblin.
Before workouts? Also, a decent call. The magnesium aids muscle function, and the healthy fats provide energy — sustained fuel. We’re not suggesting that you take a shot of tahini before your workout, but a tablespoon in a pre-workout snack is perfect.
And of course, it’s buddy paired with evening consumption as well, who are fond of supporting bone health. While other studies say calcium is absorbed slightly better in the evening, it’s really not enough to lose sleep over. Now, there certainly is something to the benefits of sesame seeds before bed, so give it a shot if you’re considering it first before we get into the good stuff in a second.
The real answer? No — the best time is whenever you are most likely to remember to eat them regularly. Well, sesame seeds didn’t wait for that — your body doesn’t have a works-better-at-12-o’clock sort of alarm. You know what they say…consistency trumps perfect timing every single time.
That said, they’re best not eaten in large quantities, especially on an empty stomach, if you haven’t eaten much of them yet. Many find the concentrated fats and fiber a little too intense without other food to temper them. Listen to your body. It is fucking smarter than whatever random blog that you found on the internet, your humble narrator included.
What are the possible adverse effects of sesame seeds?
Alright, let’s keep it real. Now, there is no such thing as perfection in life, and, yes, these little nutritional powerhouses are no exception to this cliché. And as with anything, while for sesame seeds the vast majority of people are perfectly fine, other people need to take heed.
Allergies are the big one. Sesame, in fact, is a common allergen — and not to be trifled with. We are talking about a type of thing that can be serious in some people at an anaphylaxis level. Or if you have NEVER had sesame seeds before, but then you buy sesame seeds in bulk because you saw a great recipe, perhaps start with just a few and see how your body handles it? Itchiness, hives, swelling, or gastrointestinal trouble are common symptoms. Not fun.
Your digestive system can get thrown for a loop with too much fiber too quickly. If you suddenly start eating a quarter cup of sesame seeds every single day, your gut might take to the picket lines. Bloating and gas, and just digestive mayhem. Ease into it. Your intestines did not agree to a fiber shock therapy.
Sesame seeds also have oxalates in them. There are examples where it is suitable to reduce intake, especially if you suffer from kidney stones, in particular calcium oxalate stones. Not eliminate, just be aware. If you are in the kidney stone club, speak with your doctor.
Some have noticed a change in their bowel movement. This does typically fall into line as your body acclimates, but if you’re suddenly spending more time in your loo than you usually would, you might be overdoing it.
Interaction with medicines are rare but can be possible. If you are on blood thinners or blood pressure medicine, the vitamin K and magnesium content might interfere with the two. At normal amounts consumed, this is generally not a problem, but it is worth mentioning to your doctor.
Then there is the one reminder that surprises everyone: weight gain — if you are not paying attention to portion sizes. They are healthy fats for sure, but fat has a lot of calories, no matter what. A little goes a long way. More sesame seeds bulk is not a bottomless snack bowl.
Are Sesame Seeds a Superfood?
Oh, here come the ”superfood” arguments. Now, this is a term that gets tossed around like a frisbee at a beach party — and honestly, it is more in the realm of marketing buzzword than scientific categorization. If the contest is based on nutrient density and health benefits, sesame seeds are most definitely in the running.
They tick all the boxes basically. Packed with nutrients? Check. Contains compounds that fight disease? Check. Benefits multiple body systems? Check. Culture?Used by traditional medicine for thousands of years. Big check.
That’s just for the lignans alone! These compounds could have anticancer potential, especially for sex-related cancers. They’re also anti-inflammatory (huge, given that you can tie chronic inflammation to every single health issue of modern civilization, from arthritis to heart disease).
The antioxidant capacity is legit. Sesame seeds are rich in the antioxidant sesamol and its more active metabolite sesaminol, which help to protect cells from oxidative damage. That cellular protection that contributes to keeping you healthier longer. Not like a fresh eighteen year old at a bar, but you know what are we now, less rust.
Sesame seeds are right up there with other so-called superfoods. A serving has more calcium than milk? Yep. Antioxidant levels on par with hip berries? Pretty much. Is Way Cheaper and More Attainable than an Exotic Import? Without a doubt, primarily when you are getting the premium Pakistani sesame export.
And here’s the super part: they’re sustainable, low-cost, and have fed humans for millennia. They ain’t some new Amazonian berry that can run you your rent. They are the genuine article, tried and true, available for all.
So yes, if you want to refer to them as a superfood so that you get excited to eat them, then do so. They’ve earned the title.
Sesame Seeds Benefits Before Bed
Now that’s where it starts to get interesting. Sesame seeds are so not just some sleep hygiene favorite of the wellness influencers and wellness advocates of 2023. There is real science behind it, and it’s neat.
First, the magnesium content. It is essentially nature’s tranquilliser, this mineral. It assists in the regulation of neurotransmitters responsible for calming your nervous system and allowing your brain to prepare for sleep. If you are someone who lies in bed mentally rereading every cringe conversation from the last 10 years, magnesium might stop that in its tracks.
Sesame seeds are also a source of tryptophan, the notorious amino acid everyone loves to blame for that turkey food coma effect around Thanksgiving. Tryptophan turns into serotonin, then that converts to melatonin — the sleep hormone your body makes. A damn sleepy-time assembly line in your brain.
Dark leafy greens, nuts, and beans supply magnesium, and, yes, sesame seeds act as one more supporting player, offering calcium. Tryptophan is one of them, but calcium assists the brain to utilize tryptophan more efficiently, giving you a double whammy for better quality sleep. Which is why a pre-bedtime spoonful of tahini has become the thing to do in wellness circles, and for once, they’re onto something solid.
The healthy fats fill you up and help you digest slowly, so you do not wake up at 3 AM, starving and contemplating a midnight fridge raid. Your blood sugar is more stable, allowing for consistent sleep.
Others add a tablespoon of ground sesame seeds or tahini to a glass of warm milk or a starting point before going to bed. Others stir it into yogurt. The secret in that is having the stake sensible. You want your fill to reap the benefits and not lie there stuffed to a point of discomfort, which, of course, goes against the goal.
If you struggle to sleep or are having poor sleep quality, consider incorporating sesame seeds into your evening routine. As a bulk exporter of sesame seeds, we’ve heard a million stories from customers who would solemnly say this was the way to go. Not everyone is going to turn into a model sleeper, but several benefit from real life changes.
Do Sesame Seeds Raise Estrogen?
This is a subject that has a lot of confusion surrounding it on the internet, and confusion only creates people making policy based on incomplete information, and nobody wins.
Sesame seeds are a source of phytoestrogens in the form of lignans. First off, before you start panicking in your underwear or popping the bubbly, or whatever your perspective is, let’s explain what phytoestrogens are. These are plant compounds that can somewhat mimic estrogen in the body, but to a much weaker degree than human estrogen. We’re talking much weaker, like a candle versus the sun.
Here’s where it gets nuanced. Depending on whether your body has too much or too little estrogen, phytoestrogens can be both estrogenic and anti-estrogenic. If your estrogen is low, they act like a gentle bump up by attaching to estrogen receptors. Or if your estrogen is high, in which case they may even block more powerful estrogens from binding, reducing total estrogenic activity. Your body is smart like that.
For most people consuming normal levels (remember the one to two tablespoons each day — not the will spoonfuls!!), this isn’t gonna be a big hormonal game changer. It’s not like you’re going to go and eat pound some bulk organic sesame seeds and have crazy hormonal swings. Your endo system is more sturdy than that.
This matters, of course, in specific situations. If you have hormone-sensitive conditions such as some breast cancers, endometriosis, or PCOS, then the content of phytoestrogens present should be discussed with your provider. Because sesame seeds are not dangerous, but rather your individual case might need a more personalized approach.
There are studies that suggest the lignans found in sesame seeds, which bind to estrogen receptors, block more potent estrogens from binding to those receptors, and thus protect against hormone-related cancers. Some studies find that menopausal symptoms are improved with these weakly estrogen-like effects. The science hasn’t settled down yet, and it’s not just “increase estrogen” or “decrease estrogen”.
And if, as a bloke, you’re concerned that phytoestrogens might interfere with your testosterone or masculinity, the evidence is pretty clear that the standard dietary amounts of sesame seeds aren’t going to do anything important to your hormones. That would only be a theoretical issue if you were eating ridiculous amounts all the time.
The bottom line? In fact, for a normal person who eats sesame seeds in reasonable amounts, the phytoestrogen content is really a non-issue or even a positive. If you have certain hormonal issues, bring a doctor who is aware of your condition into the picture. But do not allow panic on the internet to stop you from eating these healthy seeds.
Why you should actually care about all this
Really, at the end of the day, sesame seeds are one of those things that are promise-oriented and you don’t have to remortgage your house for or procure it via a faraway mountain village. If you are in China, they are packed in traditional sweets; if in Turkey, you drizzle tahini on everything; if you are somewhere searching for a way to eat truly healthier without suffering, sesame seeds can save you.
There is a reason that people have been crazy for these seeds in just about every corner of Asia, Europe, and the Middle East for centuries. Sesame seeds work, obviously — wow, look at that, and so they keep drawing people back to Jordan, Vietnam, Greece, Germany, and wherever else chefs are trying to infuse flavor into meat, vegetables, rice, or whatever else. They’re delicious, they’re versatile, they’re shelf-stable, and they can actually make a difference in your health when you include them in your diet regularly.
We are a big exporter of white sesame seeds to all these regions, and the growth in global demand is immediate for us to observe. And it is not slowing down as people realize sometimes it’s the old standbys that beat the trendy upstarts.
So if you’re purchasing bulk sesame seeds for your restaurant, for your health food store, or just because you’ve finally decided to get your act together and take your nutrition a little more seriously than you have in the past, you’re making a good decision. You can toast them and grind them, sprinkle them and blend them, whatever. Just use them.
So thank your bones, your heart, your skin, your energy, and yourself down the road. And unlike a lot of health advice that sounds good but never actually comes true, this one actually might come true. Those little seeds sit there, ready to take your food up a notch and your belly with it.
Not too shabby for something that takes less space in your pantry than a bottle of ketchup, right?