Sesame seeds, or beni seeds as they’re sometimes called, are small, flat seeds that come from the sesame plant. These seeds are often light beige or white, but they can also be found in black, brown, or red varieties. Sesame seeds have a slightly nutty flavor and a crunchy texture, making them a popular ingredient in many dishes around the world. They are used in everything from salads and stir-fries to baked goods like bread and cookies. In addition to their culinary uses, sesame seeds are an important ingredient in oil production, as sesame oil is highly valued for its mild flavor and versatility in cooking.

Aside from their delicious taste, sesame seeds are packed with a variety of health benefits. They are an excellent source of healthy fats, particularly unsaturated fats, which support heart health. They also contain a significant amount of protein, fiber, vitamins (like B vitamins), and minerals such as calcium, iron, and magnesium. These nutrients can help support bone health, boost the immune system, and improve digestion. Sesame seeds are also rich in antioxidants, which protect the body from oxidative stress and may help reduce inflammation. Whether sprinkled on top of a salad, mixed into a dressing, or baked into your favorite bread, sesame seeds are a nutritious and tasty addition to any meal.

Key Facts About Sesame Seeds / Beni Seeds:

Composition:

• • High in healthy fats (especially unsaturated fats), protein, and fiber.
  • Rich in vitamins like B vitamins and minerals such as calcium, iron, and magnesium.

Common Uses:

• • Cooking: Used in stir-fries, salads, soups, and sauces for extra crunch and flavor.
  • Baking: Sprinkled on bread, bagels, and pastries for texture and taste.
  • Oil: Processed into sesame oil for cooking and dressing.

Health Benefits:

• • Heart Health: Rich in unsaturated fats that support a healthy heart.
  • Bone Health: High in calcium and other minerals that promote strong bones.
  • Digestive Health: High fiber content helps improve digestion and prevent constipation.
  • Antioxidants: Contains compounds that protect the body against free radical damage and inflammation.

Storage: Store sesame seeds in an airtight container in a cool, dry place to keep them fresh and prevent them from going rancid.

Sesame seeds (beni seeds) are not only tasty but also a nutrient-packed food that can elevate both your meals and health. Whether you’re sprinkling them on your salad or using them to make sesame oil, these tiny seeds bring both flavor and nourishment.