Small seeds, hulled or unhulled. 1oz (3 tbsp) unhulled provides 28% DV calcium (dramatically more than hulled — the hull contains the calcium), 26% DV copper, 25% DV manganese, 23% DV phosphorus, 21% DV magnesium, 5g protein, and sesamin + sesamolin (lignan phytoestrogens with documented cholesterol-lowering and antioxidant activity). Unhulled sesame is one of the highest non-dairy calcium sources available.
Available at every grocery store. Tahini (sesame paste) widely available. West African markets carry benne seeds. Culturally connected to the Gullah/Geechee community.
Sesamin and sesamolin are sesame-specific lignans that: (1) inhibit delta-5 desaturase, reducing the conversion of DGLA to arachidonic acid (reducing pro-inflammatory eicosanoid production — the same general pathway as some NSAIDs); (2) inhibit cytochrome P450 in the liver, allowing sesame oil to markedly increase vitamin E bioavailability (sesamin acts as a vitamin E 'sparer' — one of the only food compounds that increases serum vitamin E); (3) lower LDL cholesterol via HMG-CoA reductase inhibition (same mechanism as statins but weaker). The calcium density of unhulled sesame at 28% DV per oz (vs. 8% DV for hulled) makes it a significant non-dairy calcium source. Key distinction: most store sesame seeds are hulled (lower calcium) — seek unhulled or use tahini made from unhulled seeds for maximum calcium. Tahini (ground sesame paste) used in hummus and as a sauce delivers all of these sesamin lignans.
Whole: sprinkle on grain bowls, salads, stir-fries. Toast in dry pan until fragrant. Tahini: ground sesame paste — use as a sauce, in hummus, on vegetables. Benne wafers: traditional Gullah preparation (sesame + flour + butter). Gomasio: Japanese condiment of sesame + sea salt — uses as a salt replacement.
Free, no account needed to ask.