Common Names

  • Common name: Sesame
  • Edo: Isẹ́
  • Efik/Ibibio: Asan
  • Hausa: Ridi
  • Igbo: Isasa or Sèsámù
  • Tiv: Ishwa
  • Yoruba: Ìsàsà or Ekuku

Health Benefits

Nutritional benefits: Sesame seeds are rich in healthy fats, protein, fiber, B-complex vitamins, and minerals (such as calcium, magnesium, zinc, and iron).

Antioxidant properties: Sesame seeds contain lignans (e.g., sesamin and sesamolin) and vitamin E, which help combat oxidative stress and reduce inflammation.

Heart health: The monounsaturated and polyunsaturated fats in sesame seeds may lower bad cholesterol (LDL) levels, reducing the risk of heart disease. They contain sesamin and sesamolin, which help lower cholesterol and blood pressure.

Bone health: The high content of calcium, zinc, and magnesium supports bone density and strength, and helps prevent osteoporosis.

Blood sugar regulation: The fiber and healthy fats in sesame seeds may help stabilize blood sugar levels, which is beneficial for diabetes management.

Immune support: Zinc and selenium in sesame seeds boost immune function.

Digestive health: The fiber content aids digestion and promotes regular bowel movements.

Other Benefits

  • Culinary versatility: Sesame seeds are used in various dishes—such as soups, stews, and snacks (like kuli‑kuli)—enhancing flavor and texture in both savory and sweet recipes.
  • Cosmetic applications: Sesame oil is a popular ingredient in skincare and haircare products due to its moisturizing and antioxidant properties.
  • Agricultural value: Sesame is a drought‑tolerant crop, making it valuable for farmers in arid regions of Nigeria.
  • Economic importance: Sesame is a significant export crop in Nigeria (for oil and seeds), contributing to the economy and providing income for farmers.

How It Is Used

Culinary Uses

  1. Whole seeds are sprinkled on breads, pastries, and snacks like Nigeria’s chin chin. Seeds are also eaten raw, roasted, or ground into a paste (locally called tilapia).
  2. Ground sesame is used to make kuli‑kuli (a Hausa snack) and soups like egusi or ogbono in Igbo and Yoruba cuisines.
  3. Sesame oil is used for cooking, frying, or as a flavor enhancer in dishes.

Medicinal Uses

Sesame oil is applied topically—for skin conditions, wound healing, and toothaches—and is also used as a laxative in traditional remedies due to its anti-inflammatory properties.

Industrial Uses

Sesame oil is used in cosmetics, soaps, and as a carrier oil in pharmaceuticals.

Cultural Uses

Sesame seeds feature in traditional Nigerian ceremonies and are sometimes used in spiritual practices.

Side Effects and Cautions

  • Allergies: Sesame is a common allergen; reactions can range from mild skin irritation to anaphylaxis.
  • High caloric content: Sesame seeds are calorie‑dense, so excessive consumption may lead to weight gain.
  • Oxalate content: Sesame seeds contain oxalates, which may contribute to kidney stone formation in susceptible individuals.
  • Drug interactions: Sesame may interact with certain medications (e.g., for diabetes or hypertension) due to its effects on blood sugar and blood pressure.
  • Digestive effects: Overconsumption of sesame oil may cause diarrhea due to its laxative effect.
  • Special populations: Pregnant women and individuals with known allergies should consult a healthcare provider before consuming sesame products in large amounts.

References

  • Adeola, A. A., et al. (2020). “Nutritional and Functional Properties of Sesame (Sesamum indicum L.) Seeds.” Journal of Food Science and Technology.
  • Idowu, A., Alashi, A., Nwachukwu, I., Fagbemi, T., & Aluko, R. (2021). “Functional properties of sesame (Sesamum indicum Linn) seed protein fractions.” Food Production, Processing and Nutrition, 3(4).
  • Namiki, M. (2007). “Nutraceutical Functions of Sesame: A Review.” Critical Reviews in Food Science and Nutrition, 47, 651–673.
  • Nigerian Export Promotion Council (NEPC). (2023). “Sesame Seed Export Potential in Nigeria.”
  • Pathak, N., et al. (2014). “Value Addition in Sesame: A Perspective on Bioactive Components for Enhancing Utility and Economic Value.” Pharmacognosy Reviews.
  • Sadiq, M. S., Singh, I., & Ahmad, M. (2020). “Sesame as a potential cash crop: an alternative source of foreign exchange earnings for Nigeria.” Sri Lanka Journal of Food and Agriculture, 6(1).
  • USDA National Nutrient Database. (2024). “Nutrient Profile of Sesame Seeds.”
  • WebMD. (2025). “Sesame Seeds: Health Benefits, Uses, and Risks.”