Sesame Seeds

Sesamum indicum

Sesame seeds are one of the oldest cultivated oilseeds and are widely consumed across global cuisines. They are particularly valued for their high content of lignans, healthy fats, and essential minerals.

They have been studied for their role in supporting cardiovascular health, cholesterol regulation, antioxidant defence, and bone health. Compared to many plant foods, sesame seeds have a relatively strong body of both human and mechanistic research, particularly relating to lipid metabolism and blood pressure.

Sesame seeds are rich in:

- Calcium — supporting bone health
- Magnesium — supporting metabolic and cardiovascular health
- Iron — supporting oxygen transport and energy levels
- Lignans (sesamin, sesamol) — antioxidant and lipid-regulating compounds
- Healthy fats (polyunsaturated and monounsaturated fats)
- Plant protein

This combination makes sesame seeds both nutrient-dense and biologicallyactive.

Why We Include It

Sesame seeds are included for their role in supporting cardiovascular health, bone health, and antioxidant defence.

Their lignan content, particularly sesamin, has been shown to influence cholesterol metabolism and oxidative stress pathways. In addition, sesame seeds provide calcium and magnesium, both of which are important for maintaining bone density and metabolic function.

They also contribute to dietary iron intake, which is particularly relevant for women, where requirements are higher.

The Evidence

Reduced Blood Pressure, Cholesterol and Inflammation

Meta-analysis

Sesame supplementation significantly reduced total cholesterol, LDL, triglycerides, blood pressure, and inflammatory markers.

View study on PubMed →

Blood pressure and antioxidant

Randomised controlled trial

Dietary black sesame meal significantly reduced blood pressure and improved antioxidant status in pre-hypertensive humans

View study on PubMed →

Metabolic health

Meta-analysis

Sesamin supplementation reduced obesity measures, blood pressure, and metabolic risk factors.

View study on PubMed →

Sesame Seeds

Nutrient Profile

Why We Include It

Sesame seeds are included for their role in supporting cardiovascular health, bone health, and antioxidant defence.

Their lignan content, particularly sesamin, has been shown to influence cholesterol metabolism and oxidative stress pathways. In addition, sesame seeds provide calcium and magnesium, both of which are important for maintaining bone density and metabolic function.

They also contribute to dietary iron intake, which is particularly relevant for women, where requirements are higher.

The Evidence

Reduced Blood Pressure, Cholesterol and Inflammation

Blood pressure and antioxidant

Metabolic health

Supporting Evidence

Summary