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 flavor. It is a powerhouse of organic minerals, especially calcium, and is an alkaline food that supports bone and general health. That’s 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 flavor to sushi rolls, stir-fries and salads, and ground sesame seeds are used to make delicious and nutritious spreads like tahini, hummus and sesame butter. Plus, I don’t think I’ve ever met anyone who doesn’t like them.
The Hard Facts about Sesame Seeds
Sesame seeds are full of calcium, magnesium, copper, vitamin B1, zinc and dietary fiber. They offer the most nutritional value when the entire seed is used (un-hulled).
Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. Just a quarter cup of natural 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 has a positive effect on bone mineral density. A study 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-inflammatory 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
These multi-tasking seeds are also rich in sesamin and sesamolin, fibers called lignans that can lower 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 calcium in the hulls is calcium oxalate, a less absorbable form of calcium.
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 alters nutritional values. Studies show that the calcium levels are slightly 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, they’re healthy! But there’s 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 ground into condiments and spreads. Try using 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. It’s 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, here’s my favorite and simple tahini recipe. Enjoy!
Treasure Trove Tahini
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Yield: 4 cups
Ingredients:
5 cups sesame seeds (hulled)
1½ cups olive oil
Preparation:
Preheat oven to 350. Toast sesame seeds for 5-10 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.
Want More Delicious Foundation Foods and Recipes?
Sesame seeds are just one example of the bone-building power houses that are all around us. That’s 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”. American Journal of Clinical Nutrition, Vol. 80, No. 3, 715-721. September 2004.
2 Thys-Jacobs S, “Alleviation of Migraines with Therapeutic Vitamin D and Calcium”. Headache: the Journal of Head and Face Pain. Volume 34 Issue 10, 590 – 592. May 2005.
3 Thys-Jacobs S, “Micronutrients and the Premenstrual Syndrome: The Case for Calcium”. Journal of the American College of Nutrition. Vol. 19, No. 2, 220-227. 2000.
4 Adlercreutz H. “Lignans and human health”. Critical Reviews in Clinical Laboratory Sciences. Vol 44, 483-525, 2007.
5 Ostlund, R. E., Jr, Racette, S. B., and Stenson, W. F. “Inhibition of cholesterol absorption by phytosterol-replete wheat germ compared with phytosterol-depleted wheat germ.” American Journal of Clinical Nutrition. Vol. 77, No. 6, 1385 – 1589. 2003.
6 Kritchevsky, D. Phytosterols: Dietary fiber in Health and Disease. (Eds.) Kristchevsky and Bonfield., Plenum Press, New York, 427: 235 – 242. 1997.
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August 2, 2010
I am wondering if rye sprouts (tasteful with a nutty flavor) are nutritionally helpful in a SAVEOURBONES diet? Do you have any opinion on them?
THANK YOU Vivian for sharing your wisdom.
August 8, 2010
This is very good knowledge. Fortunately I allreadly have some knowledge of this. Sesame seeds also helps the colon to aid in digestion.
August 2, 2010
I am wondering if rye sprouts (tasteful with a nutty flavor) are nutritionally helpful in a SAVEOURBONES diet? Do you have any opinion on them?
August 1, 2010
I am very impressed by save our bones program. I have a question about processing the sesame seeds; i read the label on Tahini in the health food market and found that it had only 4% ca, whereas according to this article, the natural seeds have a lot more. I like Tahini and want to know if I should just eat the whole seeds (black or cream-colored?) for more calcium? and if black seeds are unhulled ? and cream ones are hulled?
July 28, 2010
I ate sesame seeds in the past. Best start again !! this is my 1st day on U site I love all this info Mahalo Maraiya
July 6, 2010
THANK YOU SO MUCH FOR ALL THE RECIPES & E-MAILS.
I FEEL SO MUCH BETTER SINCE I HAVE STOPPED ALL
OSTEO. DRUGS.
WISH I HAD HEARD OF YOU BEFORE MY FALL IN THE
SHOWER — THANKS TO ” ACTONEL”
I HAVE A VERY PAINFUL BACK NOW & MY PHYSICIAN
TELLS ME THERE IS NOTHING TO HELP.
HAVE ENJOYED YOUR SAVE OUR BONES BOOK.
Mert
July 2, 2010
Thank you for the infor for sesame seeds. I am behind on reading but it is exciting catching up and going to try the tahini shortly. Thanks Elaine
July 2, 2010
Thanks for your article on the sesame seed. Recently I’ve found I just love hummus on crackers. The Tahini is very expensive in the store and with your showing us how to I can now make this dish economically. Also I’m very grateful to you in helping all of us with your program. It has shown me with a little planning that I can eat so much better than I ever thought I could. Keep up the good work.
August 7, 2010
thank you very much for all articals
July 1, 2010
Hello Vivian, I got your e-mail on the Sesame Seed, Thank so much, i love the little seed, now I will eat more of them. And Thanks for the info. on the Cucumber, I will try the salad. All of your Tips are very beneifical,on increasing Bone Density.
Thanks
Irma
June 26, 2010
Hola mi querida Vivian: Me entere que que tu hablas varios idiomas, me alegro mucho porque asi podemos comunicarnos mejor,claro que yo vivo en Canada pero no es lo mismo que hablar en mi idioma yo lo entindo y lo hablo bien pero para escribir en ingles se me dificulta, pero enfin queria darte las gracias por tus a-mails, te cuento que yo hace mas de 15 anos me dagnosticaron que tenia OSTeOPENIA PRIMERO PERO AHORA TENGO UNA SEVERA osteoporis me han sersrvido mucho tus consejos en tu seccion gracias VERI
June 26, 2010
De nada, Veri!
June 17, 2010
Hola Vivian, acabo de ver acerca de ti que tu hablas varios idiomas y vives en el Sur de Florida. Yo soy from Bogota, Colombia South America. Tu me podrias escribir en Espanol? Es mas facil para mi. Tengo una hemana en Bogota, que queria saber de ti, pues ella tiene mas osteoporosis que yo. Pues a ella le sacaron los ovarios muy joven, los medicos no le dieron hormonas y cuando se dieron cuenta tenia su columna vuelta nada. Ella es casada, vive tomando medicinas vegetarianas. Pobrecita, tiene problemas con su esposo por este problema, pues el es un hombre machista. Ella esta un poco encorbada y sufre por esto. Ella era muy bonita, pero se ha desmejorado y sufre por esto. Gracias Vivian.
June 26, 2010
Maria, por lastima todavia no he traducido el programa Save Our Bones. Tengo planeado hacerlo en el futuro
June 16, 2010
Thanks for the timely reminder, Vivian. As a vegetarian, I used to make sesame patties with freshly ground seeds when my children were young. They were always very popular, and we had them either with salad or with steamed vegetables for our main meal. I also used to make a sesame loaf, which could be sliced and eaten either hot or cold. As sesame seeds contain oil, I have always stored them in an airtight container in the refrigerator to minimise the potential for rancidity. I live in Queensland, Australia, and our summers particularly are hot and humid. I also refrigerate flour and other fresh seeds, rice etc for the same reason, and to avoid larvae and moths. I always enjoy receiving your e-mails, great information, keep it coming! i have your book, and love the programme
Kind regards
Nancy
June 12, 2010
I received your book recently and it is by far and away the best book out there for explaining in a concise and clear manner how to manage a hopefully reverse Osteoporsis. I especially like the chapter on the acid alkaline balance. I am desperate to know where to buy the perfect all round supplement, at the moment I am taking a handful of tabs everyday and would love to be able to cut this down. Your advise would be much appreciated.
Many thanks
Nicky
June 11, 2010
Hi Vivian.You are a joy to the osteoporosis community and we are blessed with an angel to find out all the goodies that we can eat to keep our bones fit and strong!!!!!!Sesame chicken from my chinese restaurant will definitely be my choice in the future!!!!! Thanx for being you!!!!!! All the best Anna
June 10, 2010
I have the Save-our-Bones program, so knew of the value of sesame seeds. am glad to learn more, as in whether or not to grind or toast.
Where can I get some? My only resource is those 2 ounce spice jars which would be very expensive with any volume.
June 10, 2010
Good morning! For breakfast I eat raw oatmeal with ground sesame seed,pumpkin seeds,sunflower seeds,chia seeds, sometimes hemp seeds,and sprinkle whey protein powder, add a little Rice Milk and there is my ready to start the day breakfast.
Article on sesame seeds was great to read all the benefits of those little seeds!!
THANK YOU FOR ALL YOUR HELP.
June 10, 2010
Hi Vivian,
I love to read your emails,you are helping me to help my mother,I am hoping she is going to improve her bones density.
Thank you very much.Slavica
June 9, 2010
Hi Vivian,
Thank you so much for the information about sesame seed. I’m goig to try your recipe for tahini. Love your emails
June 9, 2010
I liked Annie’s comment about Prunes. I am quite new to everything about Osteoporosis and to read about Sesame Seeds, and now Prunes, being good for us, is wonderful.
Thank you for “The Natural Bone Building Guide” – I am starting to read it.
June 8, 2010
I am already toasting sesame seeds and scattering them on fruit and natural yoghurt several times a day. Could I be addicted? Reply not required.
June 8, 2010
Dear Vivian,
Once again you come through for us! Thanks so much for the tahini recipe.
I value all your expert advise which I share with others.
Please keep it coming!
Gratefully yours,
Bea Justice-Salyers
June 6, 2010
I am so thankful I found you. I can’t wait to get an email from you. I love sesame seeds so this is really good news. I share all this good information with anyone who will listen, including the nutritionist at the HyVee Store
June 6, 2010
Can I eat sesame seeds with yogurt?
June 26, 2010
Of course you can! Plain yogurt with a few banana slices, sesame seeds and granola… Yum!
June 6, 2010
Thank you for the information on sesame seeds but what if seeds are something I should not eat. What can I take to get the sesame seed value effect?
Thank you
June 6, 2010
What do you think of calcium lactate? I hear it absorbs better.
June 7, 2010
I seem to be able to keep my correct ph easier when taking calcium lactate.
June 6, 2010
Thanks for the information on sesame seeds! I found them in bulk at Whole Foods (hulled) but cannot find them unhulled. Do you know where I can look? Also, I grind my own flax seeds in a coffee grinder and sprinkle on oatmeal, plain yogurt, etc. It’s cheaper than buying ground flax seeds. I am reading your book, enjoying every email tip and eating better than ever to save my bones. I am so glad I found your website!
June 8, 2010
You can grind millet grain in a coffee grinder or similar. I make it into porridge with a pinch of salt, chopped fresh ginger and rice milk. A teaspoonful of honey goes well with it too.
June 5, 2010
I cook oats & potatoes with few almonds & mushrooms as a soup for my breakfast, after cook, I put one coffee spoon of Lecithin and one for Psyllium Hush, then one table spoon of black sesame powder mix with the soup. This is a healthy and rich calcium soap. I have been eating this way one year. Now I reduce my high
blood sugar from 6.2 to 5.7, my high cholosterol from 6 to 5.6, even it is not reach to the standar, I feel happy, because I can’t avoid to attend the parties or restaurants of the elderly groups, it’s so much
acidifying than alkalizing food over there.
Together, you and I enjoy the Save Our Bone Program difference in life!
June 5, 2010
Thanks for the info on Sesame Seeds. I can’t wait for your reply on prunes, acidic or alkali ?
Arlene
June 6, 2010
Prunes are acidifying. Many fruits have the same bone-healthy antioxidants as prunes.
June 5, 2010
What is halvah listed as? It is a type of sweet bar made with sesame seeds that greek and jewish people eat. It has eggs and some sugar in it. Would that make it acidifing?
June 4, 2010
I’m really glad to know that sesame seeds are alkalizing and so good for you. Is tahini alkalizing too? In ‘The Bone Health Revolution’ it is down as an acidifying food so I have been cutting down on the amount I snack on. It would be lovely to be able not to worry about how much of it I eat.
June 4, 2010
Store-bought tahini is typically acidifying because it contains chemical preservatives and undesirable oils. My home-made tahini recipe is alkalizing.
June 4, 2010
Thanks for info on sesame seeds. Using raw organic tahini may be the best way to get the most nutrients rfrom sesame seeds.
June 4, 2010
Dear Vivian, thanks a lot for this information about sesame seed. VILMA
June 4, 2010
Thanks so much for this info. I’m trying this great seed recipe.
June 3, 2010
Dear Vivian
I really enjoy saveoourbones program.
I haven`t take any prescribed medicine by Dr.
for my osteoporosis. As soon as I heard my diagnosis, I looked for natural healing method.
And I found your program. I`m vegetarian, most of `em I have been practiced already.
Thanks a lot. Lois
June 3, 2010
Thanks so much for the information on sesame seeds. I was so happy to come across this information and cant wait to try the recipe. Thanks again!!
June 3, 2010
Thanks again Vivian, Sesame seeds are great. I crush them (very carefully) in a mortar and pestle – I knew they are good – but I didn’t know HOW GOOD !!!! Kelsey Fickling.
June 3, 2010
I wish I would have read this sooner. I just got home from Mother Earth a Health Food Store. I had no idea sesame seeds were so packed full of good nutrition or I would have looked for something with them in it. Do they make a sesame seed butter on the order of almond or sunflower butter? Oh! I received your book Vivian I really like it and though I have yet to try the recipes they look good Thanks for your help!
June 3, 2010
Thankyou so much for the a m a z i n g info.
I didn’t realize they were so full of calcium.
Will surely be adding them to my diet.
June 3, 2010
Thanks for the sesame info.
I have read your book and am following your suggestions. My husband and I are enjoying the improved diet. I feel my bones approve and a nice side-effect is the weight lose for him.
I have yet to see any suggestions concerning the use of organic green super foods. You know .. the powdered greens to be mixed in with juice. Being rich in Chlorophyll, mineral,etc, you would think using “greens” would be good for maintaining the acid/alkaline balance. Should I continue using it or save me money?
Keep up the fine job. It’s encouraging.
Cora
June 3, 2010
Hello Vivian
Sorry I have not responded to your emails of late, but we have just come home from the USA after spending a month there.
I need some sleep now as we have been on our feet for well over 26 hours. I will try and respond to your future incoming mail.
Best wishes
Marysia
June 3, 2010
Thank you Vivian,
You ae coming up with all variety of food sources for betterment of the world. We use sesame oil for cooking in India,make dry powder with chillies ,use them on cooked & steamed veggies,& also make sweet balls with jaggery & roasted sesame seeds together heated in pan
You are wonderful
June 3, 2010
Dr.Richard Olree in Charles Walters book (Minerals for the Genetic Code) states the importance of strontium mineral in the diet for bone formation, think cabbage, the richest food source, and supplements are available.
June 3, 2010
Dear Vivian, Thanks for all you are doing to reeducate the masses. About sesame seeds, I have been confused about the calcium available in them. Because of the high level of oxalic acid, is it true the calcium is locked up and not able to be used?
June 3, 2010
Well, well, well who’d have thought those little sesame seeds the baker puts on top of my favourite bread cobs have so much nutricious value! Must avail myself of more of these little treasures from the herb shop.
Mary.
June 3, 2010
I am so happy to hear that my favorite “sesame seeds” is very good for you. I add these to almost everything I can. I just love the nutty flavor and to know it is so good for me is a PLUS. Thanks again for passing this info on to us. Keep the emails coming. I love hearing from you.
Anne
June 3, 2010
all of your information is very informative, and I appreciate it. now I plan to purchase your book.
June 3, 2010
Thank you Vivian, for this wonderful article on Sesame Seeds (and for all the great articles you send).
I am so glad I joined the “Save Our Bones” program!
June 3, 2010
Vivian,
I got your book and I’m really enjoying it.
The recipes look delicious and so healthy. So far I have tried the vegetable soup it was delicious I can’t wait to try the other recipes.
Have you ever thought of writing a bone heath recipe book. I would love to have a book full of healthy recipes and confident that is written by someone who I know what food is good for the bones.
Thanks
Isabella
June 3, 2010
My doctor told me what she put in her smoothies … so I added them to my smoothie mix … sesame seeds! They are perfect in a smoothie – by adding a slight texture to it.
June 3, 2010
This is one of those ‘who knew’ pleasant surprises. I will put sesame seeds on my shopping list right now! Thanks, Vivian, for the heads up on this small but mighty nutritious seed. Enjoy your day.
June 3, 2010
Vivian,
I would like to know your take on coral calcium. I know there are so many types out there and have heard that marine grade is the better one to buy. Do you have to take an additional calcium supplement along with coral calcium?
Thanks,
Robyn
June 4, 2010
Coral calcium is really an inorganic form of calcium. Calcium derived from marine algae is a better choice.
June 10, 2010
where is it available?
June 3, 2010
Thanks Vivian,
That is a good reminder about Sesame seeds.
Marilyn Diamond has been saying in her books since the 70′s and 80′s , that Sesame seeds can prevent Osteoporosis..
Also let us not forget to eat prunes.
They also stimulate bone growth..
Sunshine and Flowers,
Annie
June 3, 2010
Prunes are listed as an acid?