Sesame Seeds, a Surprising Superfood

The nutritional profile of sesame seeds is outstanding and, in my opinion, greatly underestimated. They have been gown for food for more than 3000 years.

Sesame seeds contain high amounts of protein, fiber and oil, which is rich in omega-6 (linoleic acid) and oleic acid. They are also high in B vitamins, calcium, magnesium, manganese, iron, and zinc.

Most people consider steak an excellent source of iron. According to the USDA steak contains about 1.5 mg of iron per 100 grams.[1] But sesame seeds contain a whopping 14.8 mg of iron per 100 grams.

Compared to most other foods, sesame seeds contain considerably higher amounts of magnesium. Dark chocolate is said to be an excellent source of magnesium. According to the USDA nutrient data charts, dark chocolate solids (70-85% cacao) contain 228 mg of magnesium per 100 grams but sesame seeds contain 356 mg of magnesium per 100 grams.[2]

If I find a client deficient in phosphorous after they take a nutritional profile, my number one recommendation for increasing their phosphorous intake is adding sesame tahini to their diet. According to the USDA nutrient data charts, sesame seeds contain 638 mg of phosphorous per 100 grams which is approximately three times higher than beef.[1]

When it comes to calcium, most people think of cow’s milk as a good source. However, according to the USDA, there are 113 mg of calcium in 100 grams of whole milk while sesame seeds contain a whopping 989 mg of calcium per 100 grams.[3]

Sesame seeds are very high in lignans. There are several extraordinary lignans in sesame seeds (pinoresinol, sesamin, sesamolin and lariciresinol.[4][5] Among the numerous health benefits of lignan consumption, epidemiological studies have shown that lignan consumption is associated with a lower risk of breast cancer.[6][7][8][9][10]

According to the USDA raw beef contains 22 grams of protein per 100 grams. Sesame seeds are not far behind containing 17 grams of protein per 100 grams.[1]

Followers of the macrobiotic diet and the Japanese have been using a sesame seed product called gomashio that is made from un-hulled toasted sesame seeds mixed with sea salt. The gomashio used in the macrobiotic diet usually contains quite a bit less salt than traditional Japanese gomashio. To add extra flavor and nutrition to your food, try adding gomashio instead of just salt.

Sesame seeds have one of the highest oil contents of any food. But due to sesame oil’s lack of omega-3 fats and high content of omega-6 fats, I don’t recommend regular consumption of the extracted oil.

This is because the average person and even healthy eaters usually over consume omega-6 fats and under consume omega-3 fats due to their scarcity in the food chain. This can cause an out of balance omega-6 to omega-3 ratio and lead to inflammation in the body unless omega-3 supplements are taken. I suggest sticking to products made from the whole seed.

Sesame seeds can be purchased two ways, with the hulls on and with the hulls removed. I personally prefer un-hulled sesame seeds because the hulls contain nutrients and fiber. But both hulled and un-hulled are healthy.

Sesame seeds come in a variety of colors including tan, gold, brown, black, reddish, grey and white. If you’re trying to increase your nutrient intake, you might try sprinkling raw sesame seeds on your food and adding sesame tahini to your diet. Sesame seeds have a rich nutty flavor and, in my opinion, are quite tasty.

  4.  Milder, Ivon E. J.; Arts, Ilja C. W.; Betty; Venema, Dini P.; Hollman, Peter C. H. (2005). “Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol and matairesinol”. British Journal of Nutrition 93: 393–402. doi: 10.1079/BJN20051371.
  5. Kuo PC, Lin MC, Chen GF, Yiu TJ, Tzen JT (2011). “Identification of methanol-soluble compounds in sesame and evaluation of antioxidant potential of its lignans”. J Agric Food Chem59 (7): 3214–9. doi: 10.1021/jf104311gPMID 21391595.
  6. Boccardo, F; Puntoni, M; Guglielmini, P; Rubagotti,  A(2006). “Enterolactone as a risk factor for breast cancer: A review of the published evidence”. Clinica chimica acta; international journal of clinical chemistry 365 (1–2): 58–67. doi: 10.1016/j.cca.2005.07.026.PMID 16168401.
  7.  Adlercreutz, H (2007). “Lignans and human health”. Critical reviews in clinical laboratory sciences 44 (5–6): 483–525. doi: 10.1080/10408360701612942PMID 17943494.
  8. Saarinen, N. M.; Huovinen, R; Wärri, A; Mäkelä, S. I.; Valentín-Blasini, L; Sjöholm, R; Ammälä, J; Lehtilä, R; Eckerman, C; Collan, Y. U.; Santti, R. S. (2002). “Enterolactone inhibits the growth of 7, 12-dimethylbenz(a)anthracene-induced mammary carcinomas in the rat”.Molecular cancer therapeutics 1 (10): 869–76. PMID 12492120.
  9. Bergman Jungeström, M; Thompson, L. U.; Dabrosin, C (2007). “Flaxseed and its lignans inhibit estradiol-induced growth, angiogenesis, and secretion of vascular endothelial growth factor in human breast cancer xenografts in vivo”. Clinical cancer research: an official journal of the American Association for Cancer Research 13 (3): 1061–7. doi: 10.1158/1078-0432.CCR-06-1651PMID 17289903.
  10. Lindahl, G; Saarinen, N; Abrahamsson, A; Dabrosin, C (2011). “Tamoxifen, flaxseed, and the lignan enterolactone increase stroma- and cancer cell-derived IL-1Ra and decrease tumor angiogenesis in estrogen-dependent breast cancer”. Cancer research 71 (1): 51–60. doi: 10.1158/0008-5472.CAN-10-2289PMID 21097717.

How to Grow Strong Healthy Nails

Our nails can reflect our general state of health. No one wants to have weak brittle nails. Yet having brittle nails, also known as onychorrhexis, is a very common condition affecting approximately 20 percent of the population and is more common in women.[1]

Human fingernails and toenails are primarily composed of a protein called keratin and also contain an array of minerals. Keratin is an extremely strong protein.

Like other proteins, keratin is composed of amino acids. Keratin has large amounts of the sulfur-containing amino acid cysteine. Cysteine is required for giving nails their strength and rigidity.[2]

The mineral composition of a human nail includes: calcium, copper, iron, magnesium, sodium, sulphur and zinc. A deficiency in any one of these minerals can affect the health and growth of our nails.[3]

Aside from having a deficiency in the building blocks of nails, brittle nails can be caused by a variety of different things some of which include: chronic dehydration, a deficiency in omega-3 fatty acids and a biotin deficiency. [4]

Several chronic health conditions can also cause brittle nails, including: anorexia, bulimia, iron deficiency anemia, and underactive thyroid.[5] Furthermore, psoriasis has been linked to brittle nails. Brittle nails can even be a side effect of certain pharmaceutical medications.

And let’s not overlook the fact that nails which are excessively exposed to water, soap or solvents can also become brittle.

If you are wondering why some of your nails grow slower than the rest, there is no need to worry. In humans, the nail of the index finger may grow faster than that of the little finger and fingernails may grow up to four times faster than toenails.[6]

Provided you do not have a medical condition, keeping well-nourished with all the building blocks that nails need can result in strong healthy nails. A balanced diet composed primarily of a variety of unprocessed whole food is a great start.

To take your nails to the next level try supplementing your diet with a high quality protein powder, a good multi mineral complex, biotin and omega-3 fatty acids.





[5[ James, William; Berger, Timothy; Elston, Dirk (2005). Andrews' Diseases of the Skin: Clinical Dermatology. (10th ed.). Saunders. ISBN 0-7216-2921-0

[6]  Ravosa, Matthew J.; Dagosto, Marian (2007). Primate origins: adaptations and evolution. Springer. pp. 389–90. ISBN 0-387-30335-9