Information, Uses, Health Benefits, and Nutritional Value of Sesame
Sesame (Sesamum indicum) is one of the oldest cultivated oilseed crops in the world, believed to have originated in the tropical regions of Africa and India. Historical records show that sesame has been used for thousands of years, with references found in ancient texts from civilizations such as the Assyrians, Egyptians, and Greeks. Sesame is grown globally, with significant production in India, China, and Sudan. The seeds are renowned for their nutty flavor and are commonly used in various culinary applications, including salads, bread, snacks, and desserts.
The sesame plant produces small, oval seeds that can vary in color from white and yellow to red and black. These seeds are rich in oil and are often pressed to produce sesame oil, a staple in many cuisines worldwide. Sesame seeds also garnish dishes, provide texture, and enhance flavor.
Plant Information about Sesame seeds
The plant is a dehiscent capsule that is held near the stem, and the plant is typically 60 to 120 cm tall (23.6 – 47 inches). The capsule bursts open to release several tiny seeds when it is ripe. The fibrous “hull” or skin surrounding the seeds may appear white, brown, or black, depending on the variety. 1000 seeds weigh between 4 and 8 grams. The seeds contain significant oil (44-60%). The plant has deep roots and is suited to survive dry environments. It is highly prized for its nutritional and economic yield from otherwise unsuitable regions because it can grow on comparatively poor soils in climates that are typically unsuitable for other crops. With a comparatively short harvest cycle of 90 to 140 days, it is ideal for smallholder farming and permits the field cultivation of other crops. Other grains are frequently interplanted with it.
Νutritional Value of Sesame seeds
Sesame seeds are not only delicious but also packed with numerous health benefits. They are a rich source of essential nutrients, including healthy fats, proteins, vitamins, and minerals. Regular consumption of sesame can have several health advantages, including:
- Improvement of bone health: The seeds are a good source of calcium, magnesium, and phosphorus, essential minerals for maintaining strong and healthy bones.
- Enhancement of digestive health: Sesame seeds are rich in dietary fiber, which promotes healthy digestion and helps prevent constipation.
- Support for hormone balance: Some studies suggest that sesame seeds may help balance hormones due to their lignan content. Lignans have been shown to influence estrogen levels, which can be beneficial for women’s health, especially during menopause.
- Relief for rheumatoid arthritis: Sesame seeds are a good source of copper, which is associated with alleviating pain and swelling caused by rheumatoid arthritis. Copper also plays a critical role in lysyl oxidase activity, an enzyme essential for the cross-linking of collagen and elastin. These substances provide structure, strength, and elasticity to blood vessels, bones, and joints.
- Support for vascular and respiratory health: Sesame seeds contain magnesium, which has been shown to offer several health benefits. It can help prevent airway spasms in asthma patients, lower high blood pressure—a risk factor for heart attack, stroke, and diabetic heart disease—and restore normal sleep patterns in women experiencing menopause-related symptoms.
- Prevention of colon cancer, osteoporosis, migraine, and PMSQ: Calcium, another vital nutrient found in sesame seeds, plays a significant role in preventing colon cancer, reducing the risk of osteoporosis, and alleviating migraines and symptoms of premenstrual syndrome (PMS).
- Cholesterol reduction: Phytosterols, plant-based compounds found in sesame seeds, have a chemical structure similar to cholesterol. When consumed adequately, these compounds are believed to lower cholesterol levels, enhance immune response, and reduce the risk of certain cancers.
- Antioxidant properties: Sesame seeds contain a unique antioxidant known as “sesame lignin,” which helps neutralize free radicals responsible for aging and cancer. This antioxidant also supports healthy fatty acid production.
- Prevention of anemia and osteoporosis: Sesame seeds’ rich iron and calcium content contributes to the prevention of anemia and osteoporosis, offering valuable support for bone density and overall vitality.Incorporating sesame seeds into your diet provides a delicious and nutrient-rich way to support overall health, from enhancing cardiovascular function to promoting radiant skin and balanced energy levels.
However, like all foods, sesame seeds should be consumed in moderation as part of a balanced diet to maximize their health benefits.
According to the USDA, 100 grams of roasted sesame seeds contain approximately:
- Energy 630 kcal
- Protein 18.9 g
- Total lipid (fat) 53 g
- Carbohydrate, by difference 19.7 g
- Fiber, total dietary 9.2 g
- Total Sugars 0 g
- Calcium, Ca 120 mg
- Iron, Fe 6.66 mg
- Sodium, Na 2 mg
- Vitamin C,
- Vitamin A,
- Fatty acids, total saturated 10 g
Sesame seeds’ combination of nutrients makes them valuable to various dishes, enhancing flavor and nutrition.
What kind of nutrients can we find in sesame seeds?
The nutrients in sesame seeds, such as manganese, copper, calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber, are abundant in sesame seeds. Sesamin and sesamolin are two special compounds found in sesame seeds in addition to these significant phytonutrients. Both of these compounds are members of a class of unique, healthful fibers known as lignans, and they have been demonstrated to lower cholesterol in people, prevent high blood pressure, and boost vitamin E levels in animals. Additionally, it has been discovered that sesamin shields the liver from oxidative damage.
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