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By Vivian Goldschmidt, MA

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The Power Of The

Sesame Seed

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prevent and
It sounds kind of crazy. Powerful sesame seed certainly
seems like an oxymoron, but this tiny seed offers so
much more than a distinct nutty avor. It is a powerhouse
of organic minerals, especially calcium, and is an alkaline

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food that supports bone and general health. Thats

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exactly why Sesame Seeds made it to the list of

Foundation Foods in the Save Our Bones Program.
Sesame seeds add texture to baked goods, a nutty
avor to sushi rolls, stir-fries and salads, and ground
sesame seeds are used to make delicious and nutritious

reverse bone
loss naturally.

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spreads like tahini, hummus and sesame butter. Plus, I

dont think Ive ever met anyone who doesnt like them.

The Hard Facts about Sesame

Seeds
Sesame seeds are full of calcium, magnesium, copper,
vitamin B1, zinc and dietary ber. They offer the most
nutritional value when the entire seed is used (unhulled).

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Whole sesame seeds contain about 88 mg of calcium

per tablespoon of seeds. Just a quarter cup of natural

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sesame seeds provides more calcium than a whole cup

of milk. A quarter cup of raw natural sesame seeds has
351 mg of calcium while one cup of non-fat milk has
316.3 mg, and one cup of whole milk has only 291 mg of
calcium. Plus, they are alkaline whereas milk is acidic.
Sesame seeds are also rich in zinc, another mineral that

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has a positive effect on bone mineral density. A study

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published in the American Journal of Clinical Nutrition

found a correlation between low dietary intake of zinc
and osteoporosis at the hip and spine.1
Copper, better known for its anti-inammatory ability
shown to reduce some of the pain and swelling of
rheumatoid arthritis, is also a supporter of bone and
blood vessel health.

More than Just Bone Health

While calcium is vital to bone health, it also can help with
migraines2 and provide relief for PMS.3

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These multi-tasking seeds are also rich in sesamin and

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sesamolin, bers called lignans that can lower

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cholesterol and help prevent high blood pressure.4

As if you need another reason to make sesame seeds a
pantry staple, they are a great source of phytosterols,
plant sterols that have also been shown to lower blood
cholesterol5 and improve heart health.6

Processing and Cooking

Keep in mind, how a food is processed and cooked
changes its nutritional value. For example, the calcium
level decreases about 60 percent when the hulls are
removed from the sesame seed; however, the form of

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calcium in the hulls is calcium oxalate, a less absorbable

form of calcium.

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The actual harm of removing the hull is debatable. When

the seed is crushed, as in tahini or sesame butter, its
nutrients are more easily digested. When left whole, the
seeds do not break down as well during digestion.
Toasting or roasting sesame seeds alter their nutritional
value. Studies show that the calcium levels are slightly

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higher when the seeds are toasted. For example, one

could get 27 percent of their daily value of calcium in
one ounce of whole sesame seeds, but 28 percent if the
seeds are roasted. Likewise, one ounce of hulled raw
kernels will get give you 2 percent of your daily value of
calcium. That number doubles when the kernels are
toasted.

Small Seeds, Big Taste

Okay, you get it, theyre healthy! But theres more,
because sesame seeds are also delicious. If you think
that a bakery roll is the only way to serve sesame, you
are missing out. Toasted or raw seeds (whole or hulled)
can be added to steamed broccoli (a veggie rich in
calcium), stir-fried green beans, put on top of salads and
in dressings, sprinkled on baked goods, and mashed
and
into condiments
and spreads.
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sesame seeds in place of acidifying breadcrumbs.
During my travels to the Middle East, I learned many
uses of sesame, both culinary and medicinal. One of my
go-to snacks to this day is tahini. Its a wonderful paste
made of sesame seeds that you can use in spreads,
dressings, sauces, or all by itself on crackers and toast.
You can even use it as a dip with fruits and veggies.
To get started with sesame seeds, heres my favorite and
simple tahini recipe. Enjoy!

Treasure Trove Tahini

Prep Time: 5 minutes
Cook Time: 10 minutes

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Total Time: 15 minutes

Yield: 4 cups
Ingredients:
5 cups sesame seeds (hulled)
1 cups olive oil
Preparation:
Preheat oven to 350. Toast sesame seeds for 510 minutes, tossing the seeds frequently with a
spatula. Do not allow to brown. Cool for 20
minutes.
Pour sesame seeds into food
processor and add oil. Blend for 2 minutes.
Check for consistency. The goal is a thick, yet
pourable texture. Add more oil and blend until
desired consistency.
Storing Tahini:
Tahini should be stored in the refrigerator in a
tightly closed container. It will keep for up to 3
months.

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Want More Delicious Foundation

Foods and Recipes?
Sesame seeds are just one example of the bonebuilding power houses that are all around us. Thats why
I developed the list with over 160 Foundation Foods
that you can mix-and-match to accelerate your bone
building progress.
For the complete list and for more simple recipes, be
sure to check out the Save Our Bones Program.

References
1

Hyun T., Barrett-Connor E., Milne D. ; Zinc intakes and plasma

concentrations in men with osteoporosis: the Rancho Bernardo Study.

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