Sesame Seeds In Pregnancy: Nutrition Facts, Health Benefits & More

Sesame seeds in pregnancy: Nutrition facts, Health benefits & more

When you conceive a baby, everything you eat and everything you do will have an impact on your baby. So, it is important that you eat right.

Once you become pregnant, your doctor will give you a list of foods that you can eat and foods that you should avoid. So, which category does sesame seeds fall under? Are they harmful or are they good for you and your baby’s health? Read on to know more.

Is it Safe to Eat Sesame Seeds During Pregnancy?

The notion that white sesame seeds during pregnancy are bad is nothing but a myth. Many people believe that due to their ‘hot’ nature, eating sesame seeds can lead to miscarriage. However, there is no scientific evidence to back this up. It has in fact been proved that sesame seeds come with essential nutritional benefits like iron and protein that are good for both the mother and the baby.

Nutritional Value of Sesame Seeds

Sesame seeds are enriched with different nutrients and consuming them during pregnancy will do a lot of good to you and your baby. These seeds serve as a great source of iron, calcium, and fibre. A few seeds are all you need to consume to get all these nutrients.

Here is a breakdown of the nutrient these seeds offer. Every 10 g of sesame seeds has approximately the following quantities of each nutrient:

  • Protein: 2 g
  • Fibre: 1 g
  • Carbohydrates: 2 g
  • Fat: 4 g
  • Calcium: 89 mg
  • Iron: 1.3 mg
  • Calories: 51

Other minerals like magnesium, potassium, and vitamins are present in trace amounts.

Sesame Seeds Health Benefits

The health benefits of sesame seeds are many. Some of them include:

  • Sesame seeds serve as a complete package of nutrients offering iron, calcium, and vitamins, all of which are essential for the growth of the foetus.
  • Sesame seeds are an excellent source of protein and quality amino acids that are required for the proper growth of the foetus.
  • This helps in proper digestion as it mainly contains fibre. Constipation is a common problem during pregnancy and you can avoid it by consuming sesame seeds
  • Sesame seeds contain oleic acid that keeps your bad cholesterol or LDL levels low and good cholesterol or HDL levels high. This ensures a good lipid profile as well.
  • Sesame seeds contain vitamin C which boosts your immune system and keep diseases and germs at bay. It is a known fact that immunity is low during pregnancy and so, having these seeds will prevent cold and flu.
  • Calcium in sesame seeds helps maintain your dental health and aids in the healthy growth of your baby.
  • These seeds also contain folic acid, which prevents defects related to neural tubes in babies.
  • Sesame seeds are rich in B-vitamins like riboflavin, niacin, thiamin, and pyridoxine, all these together ensures proper development of the foetus.
  • Sesame seeds are also believed to enhance energy and reduce mental stress and weakness.

How to Add Sesame Seeds to Your Diet?

So, how exactly can you add sesame seeds to your diet? Is it possible to eat this seed raw? Yes…it is. However, there are many other delicious options that you can try out:

  1. Add sesame seeds to your regular breakfast bowl
  2. Mix sesame seeds to salads and stir-fries for some extra crunch and nuttiness
  3. Make a sesame seed dip and eat it along with chips and vegetable sticks
  4. You can even add these seeds to your regular coriander and mint chutney
  5. Roasted sesame seeds can be used to garnish various dishes as well
  6. Many Indian sweets like the ladoo have sesame seeds as one of their ingredients

Sesame seeds ladoo

Risk Associated With Consuming Sesame Seeds

In general, sesame seed is not harmful to expectant mothers. However, not every woman’s system responds to the same food in the same way. The effects of sesame seeds during pregnancy can vary. If your stomach becomes upset because of eating sesame seeds, discontinue eating until your nausea subsides. Avoid sesame seeds if you are allergic to it.

Sesame seeds are not harmful to the mother and the baby. However, many doctors suggest that it is best to avoid these during the first trimester as it can make you nauseous. If you are planning to include these seeds in your diet, talk to your doctor once.