Sesame Shown to Support Heart Health and More!

It’s a little-known fact that sesame seeds rank high in health benefits, right up there with flax seeds.

Sesame seeds are rich in manganese, copper, and calcium and contain Vitamin B1 (thiamine) and Vitamin E (tocopherol). They also contain phytosterols, which have been shown to block cholesterol production.

A study by the National Taiwan Normal University featured in the May 2006 Journal of Nutrition examined sesame’s favorable effects on the health of postmenopausal women, including:

1. Sesame helps maintain healthy cholesterol levels -- Sesame seeds are a good source of lignans -- one of the two major classes of phytoestrogens (with isoflavones being the other major class).

The lignan unique to sesame, “sesamin,” inhibits the absorption of cholesterol, and specific to this study, was shown to reduce total cholesterol 5% and LDL cholesterol 10%, all over a period of only five weeks.

2. Sesame promotes antioxidant activity that aids cardiovascular health – Sesame lignans are also powerful antioxidants and are even considered to be anti-carcinogenic. Sesame seeds contain the Vitamin E antioxidant, gamma-tocopherol, which never garnered much attention due to low bioavailability.

According to a Linus Pauling Institute research report:

“While both alpha- and gamma-tocopherol are potent antioxidants, gamma-tocopherol has a unique function. Because of its different chemical structure, gamma-tocopherol scavenges reactive nitrogen species, which, like reactive oxygen species, can damage proteins, lipids, and DNA.”

The Journal of Nutrition article reviewed evidence that sesame lignans support gamma-tocopherol levels -- by inhibiting an enzyme that typically metabolizes gamma-tocopherol before it becomes available to the body.

In fact, sesame has been shown to be the most potent food known to improve gamma-tocopherol bioavailability. Hmmm. Good things come in small packages!

3. Sesame supports healthy sex hormone levels – Additionally, sesame was shown to increase levels of sex hormone-binding globulin (SHBG) – a glycoprotein synthesized by the liver. SHBG binds to testosterone and estradiol, thereby inhibiting the functions (and mischief) of these hormones. Research shows that high SHBG levels are correlated with reduced risk of breast cancer and cardiovascular disease.

Fast fact: The nutrients of sesame seeds are better absorbed if the seeds are ground or pulverized before consumption.

So, fair members, you may want to start sprinkling sesame seeds on your food and cook with sesame oil. However, it’s better to stick to raw, unhulled seeds for maximum health benefits.

Read more on sesame at the George Mateljian Foundation’s web site.