Sesame seeds are often over looked but they are a nutrient rich food great for our health and especially our bone health.  

Calcium: Sesame seeds are a good source of calcium, which is essential for maintaining strong bones and teeth. Incorporating calcium-rich foods like sesame seeds into your diet can help prevent osteoporosis and support bone density.  Calcium is also important for growing kids for their teeth and bones and also their nervous system. 

Magnesium: Sesame seeds are also rich in magnesium, another mineral important for bone health. Magnesium helps regulate calcium levels in the body and contributes to bone strength and density.

Phosphorus: Sesame seeds contain phosphorus, which works alongside calcium to build and maintain strong bones and teeth. Phosphorus is a key component of the bone mineral matrix.

Vitamin K: Sesame seeds provide vitamin K, which plays a role in bone metabolism and helps regulate calcium levels in the bones. Vitamin K is essential for proper bone mineralization and may help reduce the risk of fractures.

Incorporating sesame seeds into your diet, whether by sprinkling them on salads, adding them to smoothies, or using sesame seed butter (tahini) in recipes, can contribute to overall bone health.    

Try my bliss balls with both tahini and sesame seeds. 


½ a cup of sunflower seeds

½ a cup of pepitas (pumpkin seeds)

½ a cup of traditional rolled oats or rolled quinoa for a gluten free version 

2 tablespoons of flaxseeds

2 tablespoons of tahini 

2-3 tablespoons of maple syrup 

2 tablespoons of sesame seeds – toasted  – for rolling 


In food processor add the sunflower seeds, pepitas and oats and process until finely chopped. 

Transfer to a large bowl and add flaxseeds, 1 tablespoon of water and a pinch of sea salt.  Stir until combined.  Then add tahini and maple syrup.  Stir until well combined. 

Toast sesame seeds in a dry pan for 1-2 minutes on low.  Watch them they brown quickly. 

When cooled transfer the sesame seeds to a small bowl or plate.  Roll 1 level teaspoon of the mixture into a ball and then roll in sesame seeds to coat.  Place on a plate.   Repeat with the remailing mixture.

Refrigerate or freeze and enjoy!