Health Benefits Of Sesame Seeds
Sesame seeds (Sesamum indicum) come from a plant that grows in Africa and India. They began to become famous throughout the world during the slave trade, as slaves often preferred to travel with supplies of sesame seeds. Discover in this article the health benefits of sesame seeds!
These protein-rich seeds contain a significant amount of unsaturated fatty acids and important minerals such as iron, zinc and calcium. Below, we will discuss the different types of sesame seeds and their nutritional value.
Types of sesame seeds
Black sesame seeds
These seeds are widely used due to the aromas they have after ripening. Although black sesame seeds have the same nutritional properties as the classic ones, they are also rich in antioxidants.
Black sesame seeds are usually used in baked goods, because when the seeds are fried, they have a very intense aroma. These seeds are used to obtain high quality sesame oil.
Unshelled sesame seeds or hulled sesame seeds
White sesame seeds
White sesame seeds are used to make cakes, bread and other baked goods because they provide a crunchy texture. About 50% of their weight is oil.
White sesame seeds are an essential spice in China and Japan, giving a delicious flavor to the dishes. These seeds stimulate digestion and have many health benefits.
Nutritional value of sesame seeds
proteins
Although it is true that they do not contain all the essential amino acids, sesame seeds are rich in protein. If you combine them with cereals, you will consume healthy proteins with high biological value. A great way to do this is to add a few seeds to the muesli cereal served for breakfast.
FATS
Essential fatty acids (omega-3 and omega-6) are one of the top ingredients of these seeds. These acids are really important and beneficial for health. These are called essential fatty acids because our body cannot produce them, which means we have to get them from the food we eat.
Omega-3 and omega-6 fatty acids are extremely beneficial for the cardiovascular system, as they lower blood pressure and reduce the risk of poor arterial health.
Carbohydrates
Another notable property of sesame seeds is that they are rich in fiber, a special type of carbohydrate. Fiber is essential for optimal intestinal health, as it cleans the waste that is deposited on the intestinal walls.
Vitamins
Sesame seeds are rich in vitamin B (B1, B3, B6 and folic acid). These vitamins are essential for healthy skin and tissues and support the proper functioning of the heart and muscles.
Sesame seeds also contain a significant amount of vitamin E, one of the best vitamins with antioxidant properties, able to counteract the effects of free radicals.
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Sesame seeds contain various minerals, such as phosphorus, potassium, magnesium, zinc, etc. Also, sesame seeds are one of the richest sources of calcium. Therefore, children, postmenopausal women and pregnant women should consume them more often.
Health benefits of sesame seeds
The health benefits of sesame seeds are numerous:
- Protects the cardiovascular system. This is because the polyunsaturated fatty acids they contain improve the health of the arteries, thus reducing the risk of hypertension, heart attack and angina, among other diseases.
- They help people with diabetes. According to scientific studies, regular consumption of sesame oil lowers blood pressure and blood sugar levels in hypertensive and diabetic patients.
- They can help relieve depression. This is because sesame seeds contain a significant amount of tryptophan, the precursor of serotonin, the amino acid that controls stress, anxiety, insomnia, depression and lack of energy.
- They reduce the risk of osteoporosis because they contain a significant amount of calcium.
- They are nutritionally dense. Vitamins and minerals with antioxidant properties in sesame seeds keep the immune system in shape and fight free radicals.
- They can protect the digestive system due to the fiber they contain. Protects mucous membranes and reduces the risk of irritation (gastritis, heartburn, etc.).
- They can improve oral health. According to Ayurvedic medicine (traditional Indian medicine), keeping sesame oil in your mouth for a few minutes reduces the risk of cavities, gingivitis, bacterial plaque and bad breath.
Therefore, sesame seeds are a nutrient-rich food that you should add to your daily diet. Also, don’t forget to eat a balanced diet and exercise regularly!
