Sesame is a magical seed since ancient times
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| Sesame, facts, many benefits for the heart , brain,and digestive system .designed by Nazihpharmacy |
In this article:
Sesame is one of the most important oil
crops used for thousands of years, as it is cultivated on a large scale.
Sesame seeds or oil are used in many countries(1) in kitchens, where they are included in many meals, such as salads or making hamburger bread.
Sesame seeds has many health benefits on human health, as:
- Protecting kidneys
- Cardiovascular system
- Anti-inflammatory
- Immune support
Sesame seeds are characterized by a delicious flavor and high nutritional value, rich in proteins and essential fats.
That is why sesame oil, tahini and seeds are basic ingredients commonly used in many kitchens around the world.
Let'take a deep dive to discover sesame nutritional value, potential health benefits and drawbaks of eating these seeds, daily required intake, best ways to use and enjoy.
Types of Sesame
The types of sesame are many and different , this comes according to the date of planting, its location and the seeds used in it, including:
- Black
- White
- Red
Sesame is one of the summer oily crops ,that is characterized by a high percentage (Plant guide ) of oil.
But the most widespread and common among the varieties of sesame seeds:
1. Black sesame
As it is one of the oldest Spices used, as it can be sprinkled on foods and desserts of all kinds. It has a richer flavor and stronger aroma. It is also a good source of energy if eaten on an empty stomach.
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| Typs of sesame,designed By nazihpharmacy |
2. White sesame
It is one of the fragile types used for food purposes, as it has a light color, in addition to abundant quantities of oil of pure color. Et has a delicate flavor and can be used in all dishes calling for sesame seeds.
3. Red sesame
As its seed has a rich color, it is produced in large quantities due to its use in the manufacture of dark-colored oil, where the percentage of oil is 48% as a minimum, but its color can be removed by washing the seeds in water before pressing.
Sesame Nutrition Facts
Sesame seeds are rich in fats, protein, vitamins, fiber, minirals and everything the human body needs.
Let'take a look at some of the nutritional values according to the US Department Of Agriculture,, (USDA(2)):
Nutritional facts of whole and dried sesame seeds per 100 g :
- Energy 573 kcal
- Carb 23,4 g
- Sugars 0,3 g
- Dietary fiber 11,8 g
- Fat 49,7 g
- Protein 17,7 g
- Vitamin A 9 IU
- Thiamine (B1) 0,79 mg
- Riboflavin(B2) 0,25 mg
- Vitamin (B6) 0,79 mg
- Vitamin E 0,25 mg
- Calcium 975 mg
- Iron 14,6 mg
- Magnesium 351 mg
- Phosphorus 629 mg
- Potassium 468 mg
- Manganese 322 mg
- Sodium 11 mg
- Zinc 7,8 mg
- Water 4,7 g
Thus, we find through this table that every 100 grams of dried and whole seeds gives 573 kcalories , 23% carbohydrates, 18% protein and 50% fats, that is, rich in nutrients.
The daily ration for each person is (9 grams), or about a tablespoon, according to the recommendations DRI(3).
Health Benefits of Sesame
Whole sesame seeds and oil have anti-inflammatory, anti-atherosclerotic, antioxidants and other powerful health effects.
At first, you should know that sesame seeds and lignans contain:
- Sesamin
- Sesamolin
- Phytosterol
- Gamma tocopherol
- Minerals
- Fats
which play an important role as antioxidant, prevent inflammation of blood vessels and common atheroscleroses.
The lignans in sesame seeds act as antioxidants(4), helping fight oxidative stress – a chemical reaction that can damage your cells and increase your risk of many chronic diseases.
In addition, sesame seeds contain a form of vitamin E called gamma tocopherol(5), an antioxidant that may be particularly protective against heart disease.
Sesame decreases the growth of different pathogens, sush as gastritis, respiratory tract infection, hepatitis and other.
May lower cholesterol and triglycerides
Some studies suggest that eating sesame seeds regularly may help reduce high cholesterol and triglycerides - risk factors(6) for heart disease.
Sesame seeds contain:
- 15% saturated fat
- 41% polyunsaturated fats
- 39% monounsaturated fat
- Peels
- Phytosterol
Research(7) suggests that eating more polyunsaturated and monounsaturated fats than saturated fats may help lower your cholesterol and reduce your risk of heart disease.
Furthermore, sesame seeds contain two types of plant compounds – lignans(8) and phytosterols – which may also have cholesterol-lowering effects.
When 38 people(9) with high blood lipids ate 5 tablespoons (40 grams) of hulled sesame seeds daily for two months, they saw a 10% reduction in bad LDL cholesterol and an 8% reduction in triglycerides compared to the placebo group.
In short, seeds may help reduce risk factors for heart disease, including high risk Triglyceride levels and bad cholesterol (LDL).
Good source of fiber
Sesame seeds are a rich source of fiber necessary for the functioning of the body, especially the digestive system.
Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which represents 12% of the Reference Daily Intake (RDI).
The benefits of fiber(10) are many, including:
- Diabetes
- Cancer
- Obesity
Since the average fiber intake in the United States and Europe is only half the daily recommended amount, eating sesame seeds regularly can help increase your fiber intake.
Fiber is known for supporting digestive health.
Additionally, growing evidence suggests that fiber may play a role in reducing the risk of heart disease, some cancers, obesity, and type 2 diabetes.
In summary_ according to the previous results, eating 3 tablespoons (30 grams) of sesame seeds provides 12% of the recommended daily amount of fiber for the body for the health of the digestive system and all associated diseases.
Rich source of plant-based protein
Toasted sesame seeds provide 5 grams of protein per 3 tablespoons (30 grams), That is, a high percentage of amino acids.
To maximize protein availability, choose toasted and hulled sesame seeds.
Peeling and roasting reduce oxalates and phytates - compounds that(11):
- Impair digestion
- Slows down protein absorption
Protein is essential for your health, because it helps build everything like:
- Muscle
- Hormones
- Daily activity
It is worth noting that sesame seeds contain a low percentage of lysine, which is an essential amino acid that is more abundant in animal products.
However, vegetarians(12) can compensate for this by consuming high-lysine plant proteins – especially legumes, such as beans and chickpeas.
Sesame seeds also contain a high percentage of methionine and cysteine, which are amino acids that legumes do not provide in large quantities.
In short, sesame seeds - especially peeled ones - are a good source of protein, which is the necessary building block for your body.
May Support Bone Health
Sesame seeds are rich in many nutrients that promote bone health, although calcium is mainly found in the structure of the seed.
30 grams of unhulled sesame seeds contain(13):
- Calcium 22% of RDI
- Magnesium 25% of RDI
- Manganese 32% of RDI
- Zinc 21% of RDI
But sesame seeds contain natural compounds called oxalates and phytates, which are anti-nutrients that reduce the absorption of these minerals.
To reduce the effects of these compounds, try soaking, roasting, or sprouting the seeds.
One study(14) found that sprouting reduces phytate and oxalate concentrations by about 50% in both hulled and unhulled sesame seeds.
It is preferable to take vitamin D for the best apsorption of calcium.
In short, sesame seeds are particularly rich in nutrients vital to treat osteoporosis and for bone health, such as calcium. Soaking, roasting or sprouting sesame seeds can improve mineral absorption.
May help lower blood pressure
Sesame seeds are a food rich in elements that help lower blood pressure, including:
- Magnesium
- Lignans
- Vitamin E
High blood pressure is a major risk factor for heart disease and stroke.
Sesame seeds are high in magnesium, which may help lower blood pressure.
Additionally, the lignans, vitamin E and other antioxidants in sesame seeds may help prevent plaque buildup in the arteries, which may maintain(15) healthy blood pressure.
In one study(16), people with high blood pressure consumed 2.5 grams of black sesame seed powder — a less common type — in capsule form daily.
At the end of one month, they saw a 6% reduction in systolic blood pressure — the top number for a blood pressure reading — compared to the placebo group.
In short, the seeds contain a high percentage of magnesium, which may help lower blood pressure.
Additionally, the antioxidants in it may help prevent plaque buildup.
May reduce inflammation
Sesame seeds are a food rich in anti-inflammatory agents.
Long-term, low-level inflammation may play a role in many chronic conditions, including:
- Obesity
- Cancer
- Heart
- Kidney
- Gastrointestinal diseases
When people with kidney disease consumed a combination of 18 grams of flax seeds, 6 grams of sesame, and pumpkin seeds daily for 3 months, their inflammatory markers decreased by 51% to 79%.
However, because this study(17) tested a mixture of seeds, the anti-inflammatory effect of sesame seeds alone is uncertain.
Animal studies(18) of sesame seed oil also indicate anti-inflammatory effects.
This may be due to sesamin(19), a compound found in sesame seeds and their oil.
In short, eating sesame and anti-inflammatory foods reduces the occurrence of microbial infections and bacteria throughout the body.
Good source of B vitamins and minerals
Whole sesame seeds are a good source of some B vitamins, which are distributed in the peel and seeds, and minerals that help relieve anemia.
Essential vitamins and minerals include:
- Copper
B vitamins are essential for many bodily processes, including proper cell function and metabolism.
To form red blood cells and hemoglobin, your body needs many nutrients, including those found in sesame seeds.
Soaked, roasted, or sprouted sesame seeds may increase the absorption of these minerals.
Eating foods containing vitamin C may help sesame in building tissue and anemia, as sesame does not contain vitamin C.
You May Have Lower Blood Sugar
Sesame seeds are rich in fiber, which helps lower blood sugar.
If you are a diabetic, do not neglect your condition, monitor it and eat healthy foods.
Sesame seeds have anti-diabetic effects(24) by lowering fasting blood sugar (FBS), because of the high content of:
- Linoleic acid
- A-linolenic acid
- Pinoresinol
- Total polyunsaturated fatty acid (PUFA)
Those who are overweight or have type 2 diabetes showed a clear decrease in the blood sugar index after eating sesame seeds on a daily basis.
In addition, sesame seeds contain pinoresinol(25), a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase.
Maltase hydrolyzes the sugar maltose, which is used as a sweetener for some food products.
Maltose is also produced in your intestines from the digestion of starchy foods such as bread and pasta.
If pinoresinol prevents the digestion of maltose, this may lead to low blood sugar levels. However, more studies in humans are needed.
Eating sesame seeds with other seeds rich in fiber and omega-3, such as oatmeal, provides great effects against diabetes.
Cancer prevention
Sesame seeds are rich in oil that contains high levels of unsaturated fatty acid, including:
- Oleic
- Linoleic
- Protein, particularly
- High levels of methionine
And contains micronutrients such as:
- Minerals
- Lignans
- Tocopherols
- Phytosterols
Studies have shown according to science direct(26) that sesame oil can inhibit the growth of human colon cancer in the laboratory.
Laboratory and animal studies have shown that sesame seeds are a rich source of mammalian lignan precursors, which may have protective effects against hormone-related diseases such as breast cancer.
Sesamin, one of the main hulls of sesame seeds, exerts multiple functions such as anti-cancer activities.
It also induces growth inhibition of human cancer cells by regulating the expression of cyclin D1 protein in different types of human cancer cells.
You May Improve Your Hair and Skin Health
Sesame oil is used for skin care because it contains zinc, which strengthens hair and skin, including:
- Increases skin shine and natural bright
- Reducing the appearance of dark spots
- Moisturizing and softening the skin
- Nourish and protect the skin
- Revitalize and rejuvenate the skin
- Cleanses the skin's surface of impurities and opens pores
- Enhance skin elasticity and firmness by promoting collagen production
- Facilitating the healing of irritation, inflammation, redness and cracks
- Maintain hair moisture
- Reduces hair breakage and loss by strengthening hair follicles
- Prevents hair from getting frizzy
- Strengthens strands against damage caused by environmental stressors, such as harsh weather, UV rays and heat
Mix a little sesame oil with avocado oil, almond oil and okra seed oil, apply the mixture to the hair and rub it well.
May help balance hormones during menopause
Sesame seeds are a staple food for women during menopause.
Sesame seeds contain phytoestrogens, which are plant compounds(27) that have similar effects to the hormone estrogen.
Therefore, sesame seeds may be beneficial for women when estrogen levels decrease(28) during menopause.
For example, phytoestrogens may help counter hot flashes and other symptoms of low estrogen. What's more, these compounds may reduce the risk of developing certain diseases — such as breast cancer — during menopause. However, more research is needed.
In short, sesame seeds contain compounds like phytoestrogens that may benefit women going through menopause.
Potential Downsides
Sesame seeds are generallysafe, but there are some potential downsides:
- The absorption of some nutrients
- Allergic
- Excessive intake of sesame seeds
- Increase the symptoms of gout
Sesame seeds contain acids (Oxalic) that hider the absorption of some nutrients, such as minerals, by binding to them.
Cooking and roasting reduces the value of thes acids, so the products are generally safe.
■ Allergic cases of sesame have appeared in some people, and research shows an increase in allergic cases.
Which prompted the US Food and Drug Administration to add it to the list of allergens ( such as almonds, eggs and other ), and to include it on food labels.
If you have a sensitivity to sesame, you're not alone.
■ Excessive intake of sesame seeds every day may cause a significant decrease in blood sugar and blood pressure.
■ Oxalate in sesame seeds increase the symptoms of gout, so patients with gout should be careful when eating it.
Best Ways To Use and Enjoy Sesame Seeds
To optimize your nutrient intake, you can eat sesame with more sesame options appearing in the spice store, such as:
- White and black sesame seeds
- Sesame oil
- Ground sesame
- Sesame paste
- Roasted sesame seeds
Sesame seeds can give a nutty, lightly crunchy flavor to many dishes.
To enhance the flavor and nutrient availability of sesame seeds, toast them at 350°F (180°C) for a few minutes, stirring periodically, until they reach light golden brown.
Try adding sesame seeds to:
- Salad
- Salad dressing
- Fried
- Steamed broccoli
- Muffins
- Granola
- Hot or cold cereal
- Bread and cakes
- Juices
- Yogurt
- Hummus
Additionally, you can use sesame seed butter — also known as tahini — instead of peanut butter or hummus.
Ground sesame seeds — called sesame flour or sesame seed meal — can be used in baking, smoothies, fish batter, and more.
.jpg "Sesame seeds: oil, facts, benefits") |
| Halva |
Halva
Halva is a confection made of crushed and sweetened sesame seeds, with pistachio, tateful, put it on the dining table, and enjoy.
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| Tahini |
Tahini
Tahini is a paste of ground sesame seeds, it is the key ingredients of Humms and Baba ghanoush, in addition to dips, sauces, dressings and spreads.
It can beused in an array of resipes, from salads to desserts, many salads and recipes have sesame added to granish them and improve their taste.
Sesame seeds can liven up many dishes, including salads, granola, and baked goods, and add delicious halva and tahini to many dishes.
Summary
Sesame seeds are a good source of healthy fats, protein, vitamins, minerals, fiber, antioxidants and other beneficial plant compounds, that give the body everything it needs to fight diseases.
Let's live a healthy life.
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