Benefits of Eating Sesame Seeds on an Empty Stomach Among the health benefits of sesame seeds are: A Rich Source of Vitamins and Minerals Sesame seeds are a rich source of manganese, calcium, and copper. The following table shows the nutrients you get from consuming 3 tablespoons of sesame seeds: Reduces Bad Cholesterol Sesame seeds are high in unsaturated fats, which are considered healthy. These fats help lower bad cholesterol and triglycerides, and may reduce the risk of heart disease, according to some studies. One study found that consuming 5 tablespoons of sesame seeds daily helped lower bad cholesterol by 10%, while triglycerides decreased by 8%. Maintains Heart Health Sesame seeds can help lower blood pressure, according to some studies, due to their magnesium and antioxidant content. As we know, high blood pressure poses a risk to heart health, so lowering blood pressure helps protect the heart. It may strengthen bones. According to one study, consuming sesame may reduce the risk of osteoporosis because it contains good levels of [unspecified nutrients]. It lowers blood sugar. Sesame is excellent for diabetics; it is low in carbohydrates but rich in protein and healthy fats, which help regulate blood sugar levels. Al-Mustaqbal University, the leading university in Iraq.