The benefits of sesame and everything you should know!
The benefits of sesame and the health benefits of sesame oil and its various uses
sesame, (Sesamum indicum), It is widely cultivated in most tropical, subtropical and southern parts of the world.
The aroma and taste of sesame seeds are mild and nutty-like.
The sesame plant likely originated in Asia or East Africa. The ancient Egyptians are known to have used the ground seeds as a grain flour.
The Chinese have been using these seeds for at least 5,000 years. It was believed that sesame had mystical powers. And sesame still retains a magical quality.
Physical description of sesame
Sesame cultivars grow from about 0.5 to 2.5 meters (2 to 9 feet) tall. some have offshoots, Others have no branches.
The health benefits of sesame
Reducing cholesterol and triglyceride levels
Some studies indicate that eating sesame seeds regularly may help reduce high cholesterol and triglycerides.
Where sesame seeds consist of 15% of saturated fat, and 41% from unsaturated fats, and 39% from monounsaturated fats.
A nutritious source of vegetable protein
Sesame seeds provide 5 grams of protein per 3 tablespoons (30 grams) serving.
To maximize protein availability, Choose toasted sesame seeds. The blanching and roasting processes reduce oxalate and phytate, which are compounds that hinder digestion.
It is worth noting that sesame seeds are low in lysine. It is an essential amino acid most abundant in animal products.
On the other hand , Sesame seeds are high in methionine and cysteine. They are two amino acids that are not provided by legumes.
Reducing inflammation
When people with kidney infections eat sesame seeds daily for 3 days, Inflammatory markers decrease by 51%: 79%.
Helps form blood cells
to make red blood cells, Your body needs many nutrients – including those found in sesame seeds.
Three tablespoons of sesame seeds (30 grams) and soaked or toasted sesame seeds may increase absorption of these minerals.
Helps control blood sugar
Sesame seeds are low in carbohydrates while high in protein and healthy fats. All of which may support blood sugar control.
These seeds contain penorecinol, It is a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase.
Strengthening the immune system
Sesame seeds are a good source of several nutrients that are essential for your immune system. Including zinc, selenium, copper, iron , vitamin B6 and vitamin E.
For example Your body needs zinc to develop and activate certain white blood cells that recognize and attack invading microbes.
Soothe knee joint pain
Osteoarthritis is the most common cause of joint pain and often affects the knees.
Several factors may play a role in arthritis. This includes inflammation and oxidative damage to the cartilage that supports joints.
Sesame contains the compound samisin, which has anti-inflammatory and antioxidant effects that may protect cartilage.
Supporting thyroid health
Sesame seeds are a good source of selenium. It provides 18% of the RDI in each of the unhulled seeds.
The thyroid gland contains the highest concentration of selenium of any organ in your body. This mineral plays a vital role in making thyroid hormones.
In addition Sesame seeds are a good source of iron, copper, zinc and vitamin B6. Which also supports the production of thyroid hormones .
Sesame oil
Sesame oil is the oil extracted from sesame seeds. Purdue University says that half the weight of the sesame itself is in oils.
Sesame is grown all over the world. including in the United States, It has been used for food and oil for at least 4,000 years.
Sesame oil production
Sesame oil comes from raw seeds and is either cold-pressed for use in salads or refined and used for stir-frying and stir-frying.
Sesame oil has a high smoke point. Which means it’s slow to heat up, Which makes it suitable for cooking.
Toasted sesame oil is pressed from the roasted seeds first. which represent a darker color and more pronounced flavour.
Sesame oil uses
Sesame oil is used in sweets, bread, salads, tahini, sauces, and meat dishes. Sesame oil is also used as an ingredient in cosmetics.
Sesame oil can be used to sauté vegetables as a substitute for olive oil and other vegetable oils in Asian recipes.
Sesame oil can be mixed with homemade salad dressings. The oil is often combined with soy sauce for vegetables, noodles, or fish.
Is sesame oil healthy?
Sesame oil serves a variety of roles in the body. Including isolating and supporting members.
Sesame oil is extracted from sesame seeds, a healthy source of fat, With a small amount of saturated fat.
Sesame oil is free of fat; Therefore, it is rich in calories compared to other foods.
One tablespoon of sesame oil contains 120 calories. Or approximately 6 percent of the total calories needed per day for someone consuming 2,000 calories.
The fats in sesame oil are mostly “healthy” fats. of monounsaturated fats.
Types of sesame oil
Sesame oil comes in two types, The dark type that spreads in the Middle East and the light type that spreads in Asia.
Dark sesame oil is used. in salads, sauces and fried dishes, Some recipes call for adding a few drops to the dish as a flavor.
Sesame oil and blood pressure
Sesame oil helps lower blood pressure , as researchers recommend people with high blood pressure to use sesame oil only in food.
Sesame oil and cancer
Sesame oil has some interesting benefits for heart health and cancer prevention.
When used with sunflower oil, Sesame oil helps lower blood pressure in hypertensive patients.
A study , published in the “International Journal of Oncology” in July 2011, showed that activated seismic tumor suppressors in colorectal cancer cells.
Sesame oil and weight loss
If you are trying to lose weight, Adding sesame oil to your diet may help (we recommend that you visit the building a food chart page)
Adding oils to a reduced-calorie food plan in recommended portions will give you a better chance of weight-loss success.
And while adding heart-healthy sesame oil to your meal plan can be beneficial, However, overeating can hinder weight loss.
And one study found, That participants who took about 2.6 tablespoons of sesame oil per day lost a significant amount of weight — an average of 2.6 pounds in 45 days.
When the subjects stopped taking sesame oil for 45 days, They begin to regain the weight they lost.
black sesame
both types of sesame seeds ; black and white come from sesame grass, which belongs to the family Pedaliaceae.
which is one of the oldest cultivated plants in the world, It was cultivated for use in cooking as well as in traditional medicines.
Black sesame seeds have a more pleasant flavor than their white counterparts. But both types are excellent sources of phytonutrients, antioxidants, dietary fiber and nutrients for health.
Ways to eat sesame seeds
You can buy raw, roasted or hulled black sesame seeds. And it’s easy to incorporate nutrient-dense black sesame seeds into your diet.
Where you sprinkle some of these seeds on rice, salad, cereal, pasta or any other dishes.
Many traditional dishes use sesame seeds.
For example halva in the middle east, sushi in japan, In Africa, it is served with smoked fish.
Nutritional value of black sesame seeds
Black sesame seeds contain 100 calories per 2 tablespoon.
And according to the USDA database, The main nutrients in two tablespoons of black sesame seeds include:
- 9 grams of fat.
- 4 grams of carbohydrates.
- 2 grams of fiber.
- 2 grams of protein.
Nutritional benefits of black sesame seeds
Strengthen the digestive system
Black sesame seeds are a good source of dietary fibre. It provides 8 percent of your dietary fiber, which aids digestion.
It also relieves symptoms caused by irritable bowel syndrome, hemorrhoids and other digestive disorders.
They contain healthy fats
Another advantage of black sesame is its good source of healthy fats that your body needs.
These fats help perform many vital biological and physiological processes involved in your heart, muscles, blood cells, and nervous system.
Fat is also needed; To absorb fat-soluble nutrients and help insulate the body.
Sesame seeds contain 50 to 60 percent of high-quality fats, which are rich in polyunsaturated fatty acids.
Keep your bones healthy
Black sesame seeds contain many other minerals that help keep your bones strong.
Magnesium, phosphorus, calcium, copper, iron and zinc play a role in maintaining bone density.
About 50 to 60 percent of magnesium is found in your bones , making the mineral important for maintaining your skeletal system.
The National Institutes of Health says that maintaining adequate magnesium levels may help reduce the risk of osteoporosis in postmenopausal women.
Contains antioxidants
Black and white sesame seeds and seed oil can help prevent disease due to their antioxidant effects.
This may be due to a group of phenylpropanoids in sesame. sesame husks, Which includes two unique ingredients – sesamin and sesamolin.
Which plays a role in preventing degenerative diseases such as cancer, cardiovascular disease, atherosclerosis and the aging process.
Relieves stress and anxiety
Anxiety-related conditions are a common disorder present in 15 percent of the general population.
Stress and anxiety often accompany mood disorders and depression. Which can be caused by a low amount of magnesium.
Thanks to the magnesium in sesame, Healthy amounts of serotonin are generated in the brain and spinal fluid.
Magnesium is also required to increase the dopamine hormone. Which can affect your mood.
Sesame seed allergy
Black sesame seeds are among the allergens of the highest priority, Hence you may experience an allergic reaction.
Allergy symptoms may develop rapidly and progress from mild to severe. These symptoms may include:
- Skin rash, red skin, and itching
- Swelling of the throat, eyes, face, lips or tongue
- Difficulty breathing, speaking or swallowing
- anxiety or distress, or fainting.
- convulsions, diarrhea or vomiting
- Unconsciousness