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Sesame seeds nutrition facts
History of sesame seeds
Sesame seeds (Sesamum indicum) are tiny, flat oval seeds with a nutty taste and a delicate, almost invisible crunch. They come in an assortment of colors, depending on the variety, including yellow, white, black, and red.
Sesame seeds are valued for their high content of sesame oil, an oil that’s quite resistant to rancidity. Sesame seeds are the primary ingredients in both tahini and the Middle Eastern sweet treat, halvah.
Sesame seeds have been grown since ancient times in tropical areas. According to Assyrian legend, once the gods met to make the world, they drank wine made from sesame seeds.
These seeds are believed to have originated in India as mentioned in ancient Hindu legends. In these legends, tales are told by which sesame seeds represent a symbol of immortality. From India, sesame seeds were traded throughout the Middle East, Africa, and Asia.
Sesame seeds were among the first plants processed for oil and as one of the first condiments.
Sesame Seeds Health Benefits
Sesame seeds are a good copper source and an excellent source of manganese, potassium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. Sesame seeds also contain sesamin and sesamolin and have been proven to possess a cholesterol-lowering effect in humans. They also prevent high blood pressure and boost vitamin E in animals. Copper is beneficial for sufferers of rheumatoid arthritis, while magnesium is known for helping people with respiratory difficulties.
This rich range of minerals translates to the following health benefits:
1. Magnesium for Vascular and Respiratory Health
Studies Have supported magnesium’s usefulness in:
Preventing the airway spasm in asthma
Lowering high blood pressure, a leading factor in heart attack, stroke, and diabetic heart disease
preventing the trigeminal blood vessel spasm which causes migraine attacks
Restoring normal sleep patterns in women that are experiencing unpleasant symptoms associated with menopause
2. Copper for Rheumatoid Arthritis
Copper Is famous for its use in reducing some of the swelling and pain of rheumatoid arthritis. Copper’s effectiveness is a result of the fact that this trace mineral is essential in several of antiinflammatory and antioxidant enzyme systems. Moreover, copper plays a significant role in the activity of lysyl oxidase, an enzyme required for the cross-linking of elastin and collagen –the floor substances that provide structure, strength, and elasticity in blood vessels, joints, and bones.
3. Calcium to Prevent Colon Cancer, & Migraine
Research shows that calcium help protect colon cells from cancer-causing chemicals
help stop the bone loss that may occur because of menopause or specific conditions likely help rheumatoid arthritis, prevent migraines, and even reduce PMS symptoms.
4. Zinc for Bone Health
Another reason for elderly men & women to make zinc-rich foods like sesame seeds is bone mineral density. A study of 396 men aged 45-92 in the American Journal of Clinical Nutrition discovered a link between lower amounts of zinc in the diet and osteoporosis in the hip and spine.
5. Vitamins B for your skin & hair
Sesame seeds in oil form were historically known to help prolong beauty. The seed itself has many complex B vitamins that are important for many parts of the body, including your hair, eyes, and skin. Vitamins B includes thiamin, niacin, folic acid, pyridoxine, and riboflavin.
6. Protein & fiber for digestion
Sesame seeds supply your body with a healthy dose of fiber and protein. This protein will assist in the upkeep and development of muscles, while the fiber from sesame seeds helps support a healthy digestive system.
7. Phytosterols for lower cholesterol
Phytosterols are chemicals found in plants that have a chemical structure very similar to cholesterol. Adequate quantities in a diet may help decrease cholesterol, enhance the immune response, and reduce the risk of certain cancers.
Phytosterols’ beneficial effects are so dramatic that they’ve been extracted from soybean, corn, and walnut tree oil and added to processed foods. These include butter-substitute spreads marketed as cholesterol-lowering foods.
Researchers listed the amounts of phytosterols found in seeds and nuts commonly eaten in the USA in the Journal Of Agricultural & Food Chemistry. It turns out that sesame seeds had the highest total phytosterol content (400-413 mg per 100 g ).
There are many ways to begin enjoying sesame seeds into your diet, but maybe the most popular is just to sprinkle it on top of your favorite meals. Sprinkle them over a bowl of soup, salad, smoothie, or even yogurt, and revel in the nutty taste and additional texture of the seeds with your meal.