1. Good Source of Fiber :
Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI) .
Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake
Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes.
 
2. May Lower Cholesterol and Triglycerides :
Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat.
Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk.
What’s more, sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects.
 
3. Nutritious Source of Plant Protein
Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein.
Protein is essential for your health, as it helps build everything from muscles to hormones. Notably, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins — particularly legumes, such as kidney beans and chickpeas. On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts.
 
4. May Help Lower Blood Pressure
High blood pressure is a major risk factor for heart disease and stroke.
Sesame seeds are high in magnesium, which may help lower blood pressure . Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure. In one study, people with high blood pressure consumed 2.5 grams of powdered, black sesame seeds — a less common variety — in capsule form every day. At the end of one month, they experienced a 6% decrease in systolic blood pressure — the top number of a blood pressure reading — compared to the placebo group.
 
5. May Support Healthy Bones
Sesame seeds — both unhulled and hulled — are rich in several nutrients that boost bone health, though the calcium is mainly in the hull. However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals.
To limit these compounds’ impact, try soaking, roasting, or sprouting the seeds.