Sesame Seeds: Nutritional Benefits and Weight Gain Experience

Despite their very small size, sesame seeds are extremely beneficial for overall health and wellness. They have been used for thousands of years in natural remedies and alternative medicine, being rich in nutrients that support heart health, digestive health, bones, and other body systems.

Sesame is valued for its high nutritional content, which provides numerous health benefits. But what about sesame for weight gain? Nutritionist Dr. Cynthia Hajj explains its benefits, while Ms. Yasmin shares her experience using sesame to gain weight.

By: Rima Lama Bazi’ & Efat Shahab Al-Din

Nutritional Content of Sesame

Sesame seeds contain many important nutrients, including:

Healthy fats: monounsaturated and polyunsaturated fats.
Proteins.
Dietary fiber.
Calcium.
Vitamin E.
B vitamins: B1, B2, B3, B6, pantothenic acid, and folic acid.
Minerals: copper, manganese, magnesium.

Experience with Sesame for Weight Gain

Yasmin (40 years old) explains:

"I had always struggled with thinness and tried many herbs and mixtures to gain weight without success. One day I read that sesame could help increase weight, so I decided to try it. Initially, I didn’t notice any change, but after a month of consistently using the sesame mix, I gained 3 kilograms. My appetite also improved—I went from feeling barely hungry after breakfast to eating about five meals a day."

She adds:

"I wanted to gain weight healthily. Including sesame in my diet helped me achieve this goal. Sesame not only helped me gain weight but also improved my digestive health, reduced inflammation, supported brain and nervous system health due to omega-3 content, strengthened my bones, and regulated triglycerides and cholesterol."

Yasmin concludes:

"My experience with sesame for weight gain has been unique and may inspire women seeking natural weight gain through nutrient-dense foods like sesame. Sharing such experiences is valuable for women to benefit from each other’s knowledge."

Health Benefits of Sesame

1. Digestive Health:

High fiber content improves digestion, prevents constipation and diarrhea, and supports overall gut health.
Unhulled sesame seeds contain about 4g of fiber per ounce; hulled seeds contain around 2.8g.

2. Bone Health:

Rich in calcium, magnesium, manganese, phosphorus, and zinc, contributing to strong bones and preventing osteoporosis.

3. Heart Health:

Fiber and healthy fats (monounsaturated and polyunsaturated) reduce cholesterol and inflammation.
Vitamin E acts as an antioxidant, lowering the risk of heart disease.

4. Immune Support:

Zinc, selenium, copper, iron, B vitamins, and vitamin E strengthen the immune system and enhance white blood cell function.

5. Muscle Health:

Provides protein for muscle building, particularly useful for vegetarians.
One tablespoon provides 1.3g protein and contains high-quality amino acids like methionine and cysteine.
Calcium and vitamin B1 in sesame support muscle function and reduce cramps.

6. Blood Pressure Regulation:

Magnesium helps dilate blood vessels and reduce blood pressure.
Vitamin E prevents plaque buildup, maintaining healthy blood pressure.

7. Blood Sugar Control:

Low in carbohydrates and high in fiber, aiding blood sugar regulation and diabetes prevention.
Magnesium improves insulin sensitivity.

8. Anemia Prevention:

Contains nutrients (iron, copper, vitamin B6) essential for red blood cell and hemoglobin production.

9. Arthritis Relief:

Sesamin has antioxidant and anti-inflammatory effects, helping reduce joint swelling and pain.
Copper in sesame also supports joint health.

10. Cancer Prevention:

Sesamin may inhibit cancer cell division, metastasis, and promote cancer cell death.

11. Hair Health:

Sesame seeds and oil improve hair moisture, reduce breakage, increase shine, stimulate growth, prevent early graying, and maintain scalp health.

Sesame for Weight Gain

Dr. Hajj highlights several ways sesame can support healthy weight gain:

High-calorie content: 1 tablespoon (~10g) provides ~50 calories, making it an effective addition to a diet for safe weight gain.
Versatile use: Ground sesame can be mixed with sugar for a healthy snack or included in cakes, cookies, and meals.
Supports calorie surplus: Weight gain requires consuming more calories than burned; gaining 0.5 kg requires ~3,500 extra calories (~500 per day).
Fiber: 3 tablespoons provide ~3.5g fiber (~12% of daily needs), supporting digestion and reducing risks of heart disease, diabetes, and some cancers.
Plant-based protein: 3 tablespoons contain ~5g protein, important for building muscle mass.
Healthy fats: 39% monounsaturated, 41% polyunsaturated, 15% saturated. These fats provide calories for weight gain without raising cholesterol.

Recommended intake:

About 15g (3 tablespoons) of roasted sesame daily.
Avoid exceeding this amount to prevent fat accumulation instead of muscle gain.

Can Sesame Increase Weight in a Week?

Sesame can contribute to weight gain but won’t show dramatic results in a single week unless combined with a high-calorie diet.
100g of sesame contains ~570–600 calories.

Tips for noticeable weight gain:

Eat sesame daily (e.g., in meals or tahini).
Combine with high-calorie foods: nuts, avocado, whole grains.
Mix with honey, full-fat milk, or yogurt.
Maintain a calorie surplus consistently for several weeks.

Sesame seeds are therefore a nutrient-dense, high-calorie food that supports healthy weight gain, strong bones, muscle building, heart health, and overall wellness when used consistently as part of a balanced diet.