The focus of our fast-changing world of nutrition and health frequently changes from one superfood to another. The simple sesame seed, on the other hand, has maintained its reputation for ages. These little, unassuming seeds are surprisingly potent in terms of their culinary diversity and range of health advantages. Join us as we explore the world of sesame seeds, learning about all of their health benefits and why they ought to be a regular part of your diet.
Sesame Seeds Benefits
1. Nutrient Powerhouse
Although sesame seeds are tiny, they are incredibly nutritious. They are a great source of vitamins, minerals, and other nutrients that are crucial for health, including as calcium, magnesium, phosphorus, iron, and zinc. These seeds are a great addition to your diet because even a modest amount can meet a sizeable portion of your daily vitamin needs.
According to USDA, 100 grams of sesame seeds contains the following nutrients
- Energy – 563 kcal
- Carbohydrates – 23.4 g
- Dietary Fiber – 11.8 g
- Protein – 17.7 g
- Calcium – 975 mg
- Iron – 14.6 mg
- Phosphorous – 629 mg
- Potassium: 468 mg
- Magnesium: 351 mg
1.1 Calcium for Strong Bones
The high calcium content of sesame seeds is one of its distinguishing qualities. In terms of calcium density, they actually compete with dairy products. Sesame seeds are a great source of calcium for individuals who are lactose intolerant or eat a vegan diet and need to keep their bones and teeth strong.
Heart-Healthy Fats
Sesame seeds contain heart-healthy fats, primarily in the form of monounsaturated and polyunsaturated fats. These fats can help lower bad cholesterol levels, reducing the risk of heart disease. Incorporating sesame seeds into your meals can be a tasty way to support your cardiovascular health.
2. Antioxidant Rich
Sesame seeds are packed with antioxidants, such as sesamin and sesamolin. Antioxidants play a crucial role in protecting our cells from oxidative stress and free radical damage. Including sesame seeds in your diet can help combat the signs of aging and reduce the risk of chronic diseases.
2.1 Skin Health
The antioxidants found in sesame seeds also benefit your skin. They can help maintain a youthful complexion by preventing wrinkles and promoting overall skin health. Additionally, sesame oil, derived from these seeds, is often used in skincare products for its nourishing properties.
3. Blood Sugar Control
Maintaining stable blood sugar levels is essential for overall well-being. Sesame seeds may assist in this regard as well. They are a good source of dietary fiber and protein, which can help regulate blood sugar levels and prevent spikes and crashes.
3.1 Diabetes Management
For individuals with diabetes, **sesame seeds** can be a valuable addition to a diabetic-friendly diet. The fiber and protein content can aid in managing blood sugar, making it easier to keep glucose levels within a healthy range.
4. Digestive Health
A healthy digestive system is the cornerstone of good health, and sesame seeds can contribute to digestive well-being. The fiber in sesame seeds promotes regular bowel movements and prevents constipation. Furthermore, sesame seeds contain compounds that may soothe digestive discomfort.
5. Culinary Delight
Beyond their health benefits, sesame seeds are a culinary delight. They are a common ingredient in a wide array of cuisines, lending their unique flavor and crunch to dishes from around the world.
5.1 Versatile Ingredient
Sesame seeds can be sprinkled over salads, added to stir-fries, or incorporated into bread and baked goods. They can also be ground into a rich and flavorful paste known as tahini, a staple in Middle Eastern cuisine.
5.2 Garnish and Flavor Enhancer
The nutty, earthy flavor of **sesame seeds** makes them an excellent garnish for various dishes. They add depth and texture to sushi, salads, and even desserts like sesame seed brittle.
Healthy Recipes Using Sesame Seeds
Sesame Seeds Smoothie
Ingredients
- Two small bananas, Diced
- One apple, Diced
- 0.25 cup oats
- 0.25 cup almonds and cashew
- 1 tsp honey
- One glass of cold milk
- 1 tbsp of sesame seeds
- Ice (as per choice)
Preparation
- Put the diced fruits, oats, honey, dry fruits, half tbsp of sesame seeds, and milk in the grinder and mix it well. You can also put the ice in it if you want.
- Make sure the resultant mixture is thick.
- Pour it out in a glass and top it with remaining sesame seeds for a crunchy and nutty flavor.
Possible Side Effects of Sesame Seeds
Sesame is likely safe when applied to the skin, taken by mouth or sprayed in the nose. However, the possibility of allergies rises in some people if it is misused or consumed excessively.
Since sesame seeds are rich in fibre, consuming them in higher amounts may cause bowel irritation or obstructions. It occurs in people with large strictures or narrowing of the bowel. In simple words, it causes blockage of large or small intestines.
There is also a possibility of ischemia when your body doesn’t get enough blood. It may also cause perforation or a small hole in the body.
Do not have milk after having any food containing sesame. This is because milk takes longer to digest. In addition, after having sesame, if you drink milk, the milk coagulates. Therefore, it can lead to gas or heartburn.
Hence consuming the right amount of sesame seeds is vital to understand.
As we know, sesame seeds are so dense in nutrients, that consuming the right amount goes a long way. However, there’s no exact serving size as it depends on the kind of seed you are having. But a general calculated guideline is to aim for a 200-calorie serving, around one tablespoon per day.
6. Conclusion
In conclusion, sesame seeds provide a plethora of remarkable advantages. These tiny, unassuming seeds are a food powerhouse, packed with vitamins, minerals, antioxidants, and other beneficial compounds. Sesame seeds should be a regular part of your diet due to their numerous health benefits, including strengthening bones, supporting heart health, controlling blood sugar, and improving digestion.
Why then wait? Accept the benefits of sesame seeds today to open the door to a world of health benefits and culinary delights. Try new recipes, include them in your meals, and enjoy the amazing advantages that these modest yet mighty seeds have to give.
Reference Links
- Antioxidant activity of white and black sesame seeds and their hull fractions: https://www.sciencedirect.com/science/article/abs/pii/S0308814605006801
- Essential Nutrients for Bone Health and a Review of Their Availability in the Average North American Diet: https://pubmed.ncbi.nlm.nih.gov/22523525/
- Evaluation of White Sesame Seed Oil on Glucose Control and Biomarkers of Hepatic, Cardiac, and Renal Functions in Male Sprague-Dawley Rats with Chemically Induced Diabetes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5444487/
- Effect of Sesame Oil on Diuretics or ß-blockers in the Modulation of Blood Pressure, Anthropometry, Lipid Profile, and Redox Status: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1942178/
- Sesamol: a powerful functional food ingredient from sesame oil for cardioprotection: https://pubs.rsc.org/en/content/articlelanding/2020/fo/c9fo01873e
- Health benefits of sesamin on cardiovascular disease and its associated risk factors: https://www.sciencedirect.com/science/article/pii/S1319016420301985
- Value addition in sesame: A perspective on bioactive components for enhancing utility and profitability: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127822/
