Sesame - Sesamum indicum

Common Names: Sesame, Sesame indica, sesame seed, Sesamum indicum, sesam, sésame, sésamo, sesamo, sesamum orientale var. mulayanum, Zhi Ma, Simsim, Hu Ma, Ufuta, Ajonjolí, Wangila, Goma, Til, Beniseed, Gimgelim, Benneseed, Gingelly, Gergelim, Chamkkae

Latin Name: Sesamum indicum

Origin: Africa, Asia, Europe, South America, North America

Short Introduction

The long-standing popularity of sesame cultivation stems from its ability to grow where other crops cannot survive, requiring minimal care. Sesame thrives in dry, hot conditions with very little moisture, but Indian sesame also does well in monsoon regions and high-rainfall areas. Some farmers in sub-Saharan Africa call it the “survivor plant.” It tolerates many soil types, either well-irrigated or dry, with neutral pH, and most cultivated varieties need 90–120 days of winter dormancy.

In 2013, India led the world in sesame seed production (4.2 million tons), followed by China. Other major producers include Ethiopia and Myanmar. The most productive farm was in Greece, with 0.69 tons harvested per hectare. Japan is the largest global importer of sesame products, followed by China, then the USA, Canada, the Netherlands, Turkey, and France where it enjoys high popularity.

Detailed Description

One of the oldest cultivated plants, renowned for its beneficial properties.

Botanical Information

Sesame is an annual, dicotyledonous herb that can reach up to 2 meters in height (typically 50–100 cm). Its leaves are opposite, sessile, 4–14 cm long and up to 5 cm wide, lance-shaped with entire margins. The plant features tubular flowers that may be yellow, white, blue, or purple, measuring 3–5 cm and divided into 4 lobes.

The seeds develop in rectangular, grooved capsules that are 2–8 cm long and have triangular hooks. When mature, the capsules split open to release the seeds. Sesame seeds are small and lightweight (20–40 mg each), oval, slightly flattened, 3–4 mm long, and 2 mm wide. Their color and shape may vary depending on the cultivar.

Origin and Distribution

Sesame is among the oldest crops cultivated by humans, with charred archeological remains dated to 3500–3050 BCE. Other archaeological records note sesame’s use in Mesopotamia and on the Indian subcontinent around 2000 BCE.

Sesame was known and grown in Egypt in the time of Ptolemy and likely spread from Egypt through Syria to Turkey. Wild species can be found in sub-Saharan Africa and India, but the crop is now naturalized and grown for its edible seeds throughout almost all tropical regions.

Usage / Dosage

Sesame seeds are naturally odorless with a pleasant nutty flavor, making them valuable in culinary traditions for baking and oil extraction. Seeds are used as toppings for sweet and savory breads, and are a staple ingredient in confections like baklava and halva.

Sesame seeds are commonly sprinkled on loaves, baguettes, hamburger buns, cookies, crackers, and cakes (notably in Greece). In Japan, they appear in several types of sushi, salads, and the sweet seasoning gomashio. Chinese cuisine incorporates them into dim sum; in Vietnam, they are found in bánh rán; and in Korea, toasted sesame seeds are used as flavoring for meat and vegetables. In India, sesame is mixed into sweets, and in Manipur dishes like thoiding (with ginger and chili) and singju (a salad). In Assam, dark sesame seeds are featured in dishes like til pitha and tilor laru.

In North Carolina, sesame seeds are favored in cookies and waffles. The crop was likely brought to the United States by African slaves in the 17th century. In the Caribbean, sesame seeds are mixed with sugar into balls and fried. From the Middle East, famous sesame paste tahini is a key component of hummus.

Sesame is also used in traditional Mexican sauces such as mole and adobo, while in Sicily, sesame cookies called giuggiuleni and nougat treats known as giurgiulena are much loved.

Sesamin and sesamolin in sesame seeds have demonstrated hypolipidemic potential, showing cholesterol-lowering effects in human volunteers—supporting the prevention of high blood pressure and related cardiovascular conditions.

Animal studies have further shown that sesamin and sesamolin reduce oxidation in mitochondrial and peroxisomal fatty acids and lipoproteins, confirming their hypolipidemic effect in hypercholesterolemic animals.

A clinical study published in the American Journal of Clinical Nutrition (2011) described a reduction in plasma glucose levels in people with type 2 diabetes after 45 days of supplementing with sesame seed extract (alongside antidiabetic medication glibenclamide).

The presence of magnesium and other nutrients in sesame seeds suggests beneficial effects against diabetes. Other publications report improved arterial blood pressure in hypertensive patients after 50 days of sesame extract supplementation with antihypertensive drugs.

Sesamol in sesame displays antioxidant, antiatherogenic, and anti-inflammatory properties, helping prevent cardiovascular diseases related to atherosclerotic plaque and supporting heart health.

Sesame seeds are rich in copper, offering proven anti-inflammatory and antioxidant effects at certain doses—relieving pain, reducing swelling, and supporting joint health. Smaller amounts of copper assist in strengthening blood vessels and bone and joint structures.

Cephalin, a phospholipid found in sesame seeds, is recognized as a hemostatic agent. Sesame oil functions as a mild laxative and is applied externally as an emollient and demulcent (to prevent irritation). Both seeds and leaves can be used as compresses or ground into a paste for topical use.

Some studies suggest that combining sesame oil, beta-sitosterol, berberine, and others (such as vitamin E) every 4 hours may improve healing and reduce pain in burn patients.

The high zinc content in sesame seeds supports collagen production, promoting skin elasticity and overall skin barrier health. Zinc also helps heal damaged tissue, and sesame oil supports tissue granulation after burns.

Several compounds in sesame seeds have demonstrated antibacterial effects—especially against Staphylococcus and Streptococcus bacteria—and antifungal activity against skin fungi and dermatophytes on the lower limbs.

Sesame oil is rich in linoleate derivatives with certain antioxidant potential and can selectively inhibit malignant growth of melanoma cell lines.

Laboratory studies have shown that sesamol can partly protect cell DNA from radiation. In other research, sesamol extended the lifespan of irradiated laboratory animals, likely by protecting their digestive system and spleen.

Sesame seeds contain phytic acid and magnesium, compounds that help prevent cancer development. These compounds can have anticancer activity at certain concentrations. One study published in the Journal of Clinical Nutrition found a 12% reduction in the risk of colorectal tumors after daily intake of 100 mg magnesium (amount present in sesame).

Clinical experience has shown partial cough relief in young children with mild doses of sesame oil before bedtime for three days during colds. Research in pediatric departments observed improved growth in children after four weeks of massage with sesame oil ointment. Adding sesame seeds to the diet of children with rickets improved symptoms.

The magnesium content in sesame seeds may reduce spasms in the airways, and some physicians recommend sesame as supportive treatment for asthma.

For chronic AIDS patients, a combination of antiviral drugs, immunomodulators, and sesame oil was administered for three months, after which the patients experienced improved weight gain during treatment.

Notably, one of the most interesting effects of sesame oil is in removing dental plaque, whitening teeth, and supporting oral health. One study showed that ten days of applying sesame oil to teeth for ten minutes before brushing reduced Streptococcus mutans colonies and dental plaque, lowering the risk of gingivitis in boys with early gum disease.

Traditional Dosage

There is no officially specified dosage for sesame.