According to Ali Webster, PhD, RD, associate director of nutrition communications for the International Food Information Council, there's big nutrition in these tiny seeds. "Sesame seeds are a source of fiber, zinc, and other important nutrients, and they impart a crunchy, roasted taste and texture to foods," Ali said. If you want to give your immune system a boost, research shows that zinc may help to shorten the duration of the common cold.
Ali loves sesame seeds because they can be used to top everything from salads to loaves of bread. They can also be ground to make tahini, a popular condiment in Middle Eastern and Mediterranean cooking that's also delicious on toast or in a smoothie.