Sesame seeds are chock full of magnesium, which may assist in helping blood pressure.[iii] A 2017 study showed that sesame consumption can reduce systolic and diastolic blood pressure, potentially owing to its high polyunsaturated fatty acids, fiber, phytosterol and lignan content.[iv] High blood pressure is a major risk factor for heart disease, myocardial infarction, stroke and renal failure.
In a separate study, subjects with high blood pressure ate 2.5 grams (g) of powdered black sesame seeds in capsules every day.[v] At the end of four weeks, they had significantly decreased systolic blood pressure, suggesting potential anti-hypertensive effects via improving antioxidant status and decreasing oxidant stress.
2. Reduces InflammationA sesame-rich diet can help address atherosclerosis by controlling inflammation and regulating lipid metabolism.[vi] Atherosclerosis has been recognized as a chronic inflammatory condition.
A 2020 study also concluded that sesame oil has anti-inflammatory properties, suggesting a favorable role against inflammation in ulcerative colitis.[vii]
A separate study also found that orally supplementing with sesamol and sesamin, compounds in sesame seeds and their oil, controlled inflammatory and oxidative stress markers in animal models.[viii] The team advocated the use of the two components as an adjunct therapy where both inflammatory conditions and oxidative stress are a concern.
3. Soothes Knee ArthritisOsteoarthritis is the most common culprit behind joint pain, frequently affecting the knees. Arthritis may be various factors coming together, such as inflammation and oxidative damage to the cartilage tasked with cushioning the joints.[ix]
In a study out of Tabriz University of Medical Sciences in Iran, researchers evaluated the effects of sesame seed supplement on clinical signs in knee osteoarthritis patients.[x] They divided 50 subjects with knee osteoarthritis into two groups, with one group receiving 40 g of sesame seed daily for two months along with standard drug treatment and the other getting 40 g of placebo powder along with standard medical therapy.
At the end of the trial, the sesame seed group showed significant decreases in markers of inflammation and oxidative stress. The researchers suggested sesame may benefit knee osteoarthritis patients and offer complementary treatment in this cohort. In separate research, sesamin was found to have anti-inflammatory and antioxidant action, potentially protecting your cartilage.[xi]
4. Addresses Type 2 Diabetes and Its Deleterious EffectsGrowing evidence shows that sesame seeds may help protect against diabetes. Here are some relevant studies:
Sesame seeds are a rich source of phytoestrogens or plant compounds similar to estrogen, potentially benefiting women in menopause, whose estrogen levels drop.[xvii] This makes them likely helpful for women at this life stage; phytoestrogens, for instance, may help control hot flashes and other signs of low estrogen.[xviii]
Read more at: GreenMedInfo.com
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