Nutrition Diet: What does beniseed give to the body?

October 5, 2025 •

4 min read

Beniseed, more commonly known as sesame seed, is one of the earliest oilseed crops cultivated by humans and has been used in traditional medicine for millennia. Understanding what beniseed gives to the body reveals its powerful contributions to a healthy nutrition diet, packed with essential minerals, healthy fats, and potent antioxidants.

Quick Summary

Beniseed, or sesame seed, provides a rich source of plant-based protein, dietary fiber, and healthy fats. It delivers essential minerals and antioxidants that support cardiovascular and bone health, aid digestion, and help regulate blood sugar.

Key Points

Rich in Nutrients: Beniseed (sesame seeds) provides a high concentration of essential minerals like calcium, magnesium, zinc, and copper, along with healthy fats, protein, and fiber.
Supports Heart Health: The healthy fats, lignans, and phytosterols in beniseed help lower bad cholesterol and reduce blood pressure, promoting better cardiovascular health.
Boosts Bone Strength: Rich in calcium and other bone-strengthening minerals, unhulled beniseed is particularly beneficial for maintaining bone density and preventing osteoporosis.
Acts as an Antioxidant and Anti-inflammatory: The potent antioxidants, sesamin and sesamol, help fight oxidative stress and chronic inflammation, which are linked to various diseases.
Aids Blood Sugar Control: The combination of protein, healthy fats, and fiber in beniseed can help regulate blood sugar levels, which is useful for managing diabetes.
Enhances Skin and Hair: Loaded with vitamin E, zinc, and healthy fats, beniseed helps protect skin from damage, supports collagen production, and nourishes hair.
Versatile in the Kitchen: Beniseed is easy to add to many dishes, from salads and smoothies to baked goods and sauces, making it simple to include in your diet.

The Nutritional Profile of Beniseed

Beniseed, known botanically as Sesamum indicum, is a small, nutrient-dense seed that offers substantial nutritional value despite its size. A single serving contains a high concentration of minerals, protein, and dietary fiber, all contributing significantly to overall health. The seeds are also rich in healthy fats, with a beneficial ratio of mono- and polyunsaturated fats.

Macronutrients in Beniseed (per 3 tablespoons / 27 grams of unhulled):

Protein: Provides nearly 5 grams of plant-based protein, crucial for building and repairing muscle tissue.
Fat: Contains around 13 grams of healthy fats, primarily polyunsaturated and monounsaturated fatty acids which are beneficial for heart health.
Fiber: Offers approximately 3 grams of dietary fiber, supporting digestive regularity and gut health.

Key Vitamins and Minerals:

Copper: An exceptional source, providing over 100% of the daily value in a three-tablespoon serving of unhulled seeds. Copper is vital for red blood cell formation.
Calcium: A significant non-dairy source, especially in unhulled varieties, which is essential for bone health.
Magnesium: High levels of magnesium support heart health, aid in nerve function, and help regulate blood pressure.
Zinc: Important for immune system function and collagen production, which benefits skin health.
B Vitamins: Good source of B vitamins like thiamine (B1) and niacin (B3), which are essential for metabolism and cell function.

Key Health Benefits of Beniseed

Supports Cardiovascular Health

Regular consumption of beniseed can significantly benefit heart health by addressing several key risk factors. The healthy unsaturated fats help to lower levels of "bad" LDL cholesterol and triglycerides while potentially increasing "good" HDL cholesterol. Furthermore, compounds called lignans, such as sesamin and sesamolin, along with phytosterols, have specific cholesterol-lowering effects. The magnesium in beniseed also plays a role in helping to regulate blood pressure, a major factor in heart disease.

Strengthens Bones and Reduces Arthritis Pain

Beniseed is a powerhouse for bone health, especially for those looking for non-dairy calcium sources. The combination of calcium, phosphorus, and magnesium helps boost bone mineral density and strength. While the high calcium content is primarily in the hull, unhulled seeds offer the most benefit. For individuals with knee arthritis, some studies have shown that consuming sesame seed powder can lead to a significant decrease in knee pain, likely due to its anti-inflammatory and antioxidant effects.

Provides Powerful Antioxidant and Anti-Inflammatory Effects

Chronic, low-grade inflammation is linked to many chronic diseases. Beniseed contains lignans and a form of vitamin E called gamma-tocopherol, both of which act as powerful antioxidants to fight oxidative stress. These antioxidant and anti-inflammatory properties can help protect cells from damage and may reduce the risk of conditions like heart and kidney disease. The compound sesamol, in particular, targets several inflammatory proteins.

Aids in Blood Sugar Management

With a low carbohydrate content and high levels of healthy fats and protein, beniseed can assist in blood sugar regulation. The fiber content helps slow down the digestion of starches, preventing rapid spikes in blood sugar levels. Additionally, some compounds found in beniseed, like pinoresinol, may inhibit enzymes that break down certain sugars, further aiding blood sugar control.

Enhances Skin and Hair Health

Beniseed provides several nutrients that support healthy skin and hair. Zinc is essential for collagen production, which helps repair damaged tissues and maintain skin elasticity. Antioxidants like vitamin E protect skin cells from environmental damage and premature aging, while the healthy fatty acids moisturize and nourish. Massaging with sesame oil can also improve blood circulation in the scalp and moisturize dry hair.

Comparison of Beniseed Types


Feature	White (Hulled) Sesame Seeds	Black (Unhulled) Sesame Seeds
Flavor	Milder, nuttier taste.	Stronger, earthier, and slightly bitter flavor.
Appearance	Off-white color.	Dark, blackish hue due to the intact hull.
Antioxidants	Moderate, but still beneficial.	Higher levels due to the intact hull.
Minerals	Good source, but less rich in some minerals.	Slightly richer in calcium and iron.
Fiber	Contains less dietary fiber as the hull is removed.	Higher in dietary fiber from the hull.
Best Uses	Everyday cooking, baking, tahini, salad toppings.	Therapeutic recipes, medicinal tonics, and dishes where a stronger flavor is desired.

How to Incorporate Beniseed into Your Diet

It is simple to add beniseed to your daily meals, enhancing both flavor and nutritional intake.

Sprinkle on Salads: Add a tablespoon of toasted sesame seeds for a nutty flavor and satisfying crunch.
Add to Smoothies: Blend raw or toasted beniseed into your morning smoothie for an extra boost of protein and healthy fats.
Use in Baking: Incorporate into bread, muffins, crackers, or homemade granola bars.
Make Tahini: Ground sesame seeds are used to make tahini, a creamy paste that is a key ingredient in hummus and dressings.
Use Sesame Oil: Drizzle sesame oil on steamed vegetables, rice, or in stir-fries for a distinct, flavorful addition.
Toasting and Sprouting: Toasting beniseed can enhance its flavor and boost antioxidant content. Sprouting or soaking can reduce anti-nutrients like phytates, improving mineral absorption.

Conclusion: The Power of Beniseed for a Nutritious Diet

As a versatile and flavorful ingredient, beniseed offers a broad spectrum of health benefits for the body. From enhancing cardiovascular health and strengthening bones to fighting inflammation and managing blood sugar, these tiny seeds pack a powerful nutritional punch. Whether you choose the milder hulled seeds or the more antioxidant-rich unhulled varieties, incorporating beniseed into your daily diet is a simple and effective way to boost your overall wellness. By utilizing them in various culinary applications, you can easily tap into their nutritional richness and improve your health one bite at a time.

Frequently Asked Questions

Beniseed is another name for sesame seed, which comes from the Sesamum indicum plant. These small, oil-rich seeds are valued for their nutty flavor and rich nutritional profile.

Beniseed is rich in essential nutrients, including protein, dietary fiber, and healthy fats (monounsaturated and polyunsaturated). It is also an excellent source of minerals such as calcium, magnesium, copper, and zinc, and contains powerful antioxidants.

Yes, beniseed promotes heart health through its high content of healthy fats, fiber, and plant compounds like lignans and phytosterols. These components can help lower bad cholesterol (LDL) and blood pressure, reducing the risk of heart disease.

Beniseed supports bone health by providing key minerals like calcium, magnesium, and phosphorus. The unhulled seeds are a particularly concentrated source of calcium, helping to improve bone mineral density and strength.

The two main types are white (hulled) and black (unhulled) beniseed. While both are nutritious, black sesame seeds generally contain more antioxidants and minerals like calcium and iron due to their intact hull. White seeds have a milder flavor, while black seeds have a stronger, earthier taste.

To get the most out of beniseed, consider toasting, soaking, or sprouting the seeds. Toasting can enhance flavor and increase antioxidant availability, while soaking or sprouting can reduce anti-nutrients like phytates, improving mineral absorption.

Yes, beniseed can help regulate blood sugar levels. Its low carbohydrate content combined with high protein and healthy fats helps prevent sharp blood sugar spikes. Some plant compounds in the seeds may also inhibit the action of enzymes that break down certain sugars.

Yes, beniseed and its oil are beneficial for skin and hair health. The seeds contain zinc for collagen production and vitamin E for antioxidant protection. The healthy fatty acids also help moisturize skin and nourish hair.