Sesame (Sesamum indicum), known as “jeljlane” in Morocco, is one of the oldest oilseeds ever cultivated by humans. Found in sellou, chebakia and traditional breads, it is also valued in herbal medicine for its richness in calcium, lignans and healthy fatty acids. In this article, discover its composition, its health benefits, how to enjoy it every day and the precautions to know before making it an ally of your well-being.
What is sesame?
Sesame is an annual plant of the Pedaliaceae family, grown for thousands of years in the warm regions of Africa and Asia. Its bell-shaped flowers produce elongated capsules that split open when ripe, releasing tiny flat seeds — which is said to be the origin of the famous phrase “Open sesame”. Depending on the variety, the seeds are white, golden or black.
In Morocco, jeljlane holds a special place: it is sold in every souk and herbalist’s shop, whole or toasted, and it flavours pastries and bread alike. The seeds are also pressed to obtain a vegetable oil used both in cooking and in natural cosmetics.
Composition and active compounds
If this little seed attracts so much interest in herbal medicine, it is because it packs an impressive density of nutrients:
- Unsaturated fatty acids: sesame oil contains around 44% linoleic acid (omega-6), with only a small amount of omega-3 (about 0.3%).
- Lignans (sesamin, sesamolin): antioxidant compounds characteristic of sesame and widely studied by researchers.
- Vitamin E and phytosterols, which help protect cells.
- Plant protein and fibre, useful for satiety and healthy digestion.
- Minerals: calcium, iron, magnesium and zinc — the seed is recognised as a notable plant source of calcium and iron.
The health benefits of sesame
Eaten regularly as part of a balanced diet, sesame can support well-being in several ways. Here are its main strengths, as suggested by tradition and the available scientific research.
Support for the heart and circulation
Thanks to its unsaturated fatty acids and phytosterols, sesame seed is considered a heart-friendly food. Studies attribute anti-inflammatory activity to it and a possible role in preventing high blood pressure, excess weight and cardiovascular disease when it replaces saturated fats on the plate.
Stronger bones, especially during menopause
Sesamin, the signature lignan of sesame, is thought to act on bone cells by promoting bone densification — a mechanism studied in particular in the context of menopause and fracture healing. Combined with the seed’s natural calcium content, this property makes it a valuable food for supporting bone health.
A concentrate of antioxidants
Lignans and vitamin E work hand in hand to help the body fight oxidative stress, which is involved in cellular ageing. In several cultures, sesame is also traditionally reputed to support memory, and researchers are looking into its possible role against neurodegeneration.
Help for digestion and transit
Rich in fibre, the seeds contribute to healthy bowel function. To enjoy them without discomfort, it is best to introduce them gradually into your diet and chew them well — or eat them ground.
A natural treatment for skin and hair
Applied externally, the oil pressed from the seeds is valued as a moisturising, anti-ageing treatment for irritated or mature skin, and as a scalp massage oil to help limit hair loss. It is a classic massage oil in Eastern traditions.
How to use it and dosage
For the seeds, a serving of about 15 g per day (the equivalent of four teaspoons) is commonly recommended. If you have never eaten them before, start with 5 g per day, then increase gradually while paying attention to your digestion.
- Toasted seeds: sprinkle over salads, vegetables, breads and cakes — dry-toasting brings out their nutty flavour.
- Sesame paste (tahini): in sauces, hummus or simply spread on bread.
- Gomasio: a condiment of ground seeds with a little salt, for seasoning without too much sodium.
- Sesame oil: as a dressing, ideally combined with oils richer in omega-3 (rapeseed, walnut) to balance your intake, since it is very high in omega-6.
- External use: oil massaged into the skin or scalp.
Store seeds and oil in an airtight container, away from heat and light, as their delicate fatty acids can go rancid.
Precautions and contraindications
Sesame allergy is the number one precaution: sesame is one of the major food allergens that must be declared on labels, and reactions can be severe. People with an allergy should avoid all products containing it, including those whose label warns of possible traces.
Like all oilseeds, sesame is high in calories: it should be eaten in small amounts as part of a varied diet. Too many fibre-rich seeds can also cause digestive discomfort. For young children, choose ground or paste forms to avoid any risk of choking.
Pregnant or breastfeeding women and people undergoing medical treatment should seek advice from a healthcare professional before eating it regularly for “health” purposes.
Sesame FAQ
Does sesame make you gain weight?
Like any oilseed, it is energy-dense, but its fibre and protein promote satiety. At around 15 g per day within a balanced diet, there is no reason for it to make you gain weight.
What is the difference between white and black sesame?
White sesame, often hulled, has a mild taste that is popular in baking. Black sesame, unhulled, has a stronger flavour and keeps the seed coat, where some of the minerals and antioxidants are concentrated.
How can you get the most out of its calcium?
Choose whole (unhulled) seeds, lightly toasted and then ground: minerals are better absorbed than when the seeds are swallowed whole. Whole tahini and gomasio are excellent options.
Conclusion
A quiet treasure of Moroccan cooking, jeljlane deserves its place in a wellness routine: healthy fatty acids, antioxidant lignans, calcium and fibre make it far more than a simple bread topping. Eaten regularly and in reasonable amounts, it supports the health of the heart, bones, skin and digestion — as long as the usual precautions are respected, especially in case of allergy.
Further reading
- The full botanical profile of sesame on Wikipedia
- Our article on flaxseed, another small seed with big benefits
- Our guide to nigella (habba sawda)
- Our feature on fenugreek, a staple of Moroccan herbal medicine
This article is published for information purposes only. It is in no way a substitute for medical advice, diagnosis or treatment. If in doubt, if you have an allergy or are currently undergoing treatment, consult a healthcare professional.
