Quick Facts on Sesame Seeds
- Sesame seeds are considered the oldest oilseed crop in the world and have been cultivated for more than 3,500 years.
- The seeds are tiny, only 3-4 mm long and 2 mm wide, yet 3.85 million metric tons are produced every year.
- The seeds are initially in a black hull inside a pod, so once they are removed, they must be stripped of their shell.
- They come in a wide range of colors, depending on the variety of the sesame plant.
- Sesame seeds are a rich source of natural oils, lignans, antioxidants, protein, dietary fiber, and minerals like calcium, iron, potassium, phosphorus, and magnesium.
- They also contain thiamin, vitamin B6, folate, zinc, copper, riboflavin, and vitamin E.
- These seeds are loaded with potent amino acids like tryptophan and fat-burning polyphenols like sesamin and sesamol.
Sesame Seeds Nutrition
One ounce (28 grams) of sesame seeds contains:
- Calories: 160
- Fiber: 3.3 grams
- Protein: 5 grams
- Monounsaturated fat: 5.3 grams
- Omega-6 fats: 6 grams
- Copper: 57% of the RDI
- Manganese: 34% of the RDI
- Magnesium: 25% of the RDI
Health Benefits of Sesame Seeds
Sesame helps in Weight Loss
Sesame seeds are fraught with dietary fiber content. It is known that about 100 grams of sesame has over eight grams of fiber present. This presence of fiber plays a pivotal role in weight loss as it helps contribute to a healthy digestive system. Moreover, fiber-rich foods help keep your tummy fuller for longer, thereby, preventing you from overeating. Fibre also helps the sugars and fats you eat, to enter the bloodstream at a steady rate, thereby keeping your blood sugar levels in check. As a result, you avoid feeling hungry at regular intervals.
Helps in Skin Care
Sesame seeds contain zinc, a vital component in the formation of collagen, which makes the muscle tissue, hair, and skin stronger. Also, sesame seed oil, rich in vitamin E, has been shown to reduce the appearance of burns and marks on the skin, as well as signs of premature aging.
Sesame seeds contain lignans that play a potential role in the prevention of cancer. Also, sesame seeds have a high level of vitamin E, vitamin K, and magnesium, which have a powerful anti-carcinogenic effect on the body. The seeds also contain phytate, a rare cancer-preventing compound that functions as an antioxidant and lessens the impact of free radicals as they are the harmful byproducts of cellular metabolism that have been connected to many forms of cancer and various other conditions like heart diseases, premature aging, and cognitive malfunctions. Sesame seeds have also been positively associated with lowering the risk of leukemia, breast, lung, pancreatic, colon, and prostate cancers.
Boosts Heart Health
Natural oil-soluble plant lignans present in sesame seeds have been known to show a reduction in hypertension in quite a lot of researches. This, in turn, helps reduce the strain on your cardiovascular system and prevents various cardiac conditions. Furthermore, magnesium has long been known as a vasodilator- an agent that reduces blood pressure- and these seeds contain this essential mineral, containing up to 25% of your daily requirement in a single serving.
Sesame seeds have a significant amount of fiber, an important element in healthy digestion. It can be really helpful to cure conditions like constipation and diarrhea, while simultaneously looking out for the health of your colon and reducing the chances of gastrointestinal diseases and cancer. Fiber also works for your heart, as it scrapes out dangerous LDL cholesterol from arteries and blood vessels, thereby protecting against atherosclerosis, heart attacks, and strokes.
Boosts Bone Health
Sesame is the richest source of most of the inorganic nutrients. The abundant levels of essential minerals like zinc, calcium, and phosphorus found in sesame seeds can be a vital boost for your bone health. These minerals are crucial in creating new bone matter and strengthening or repairing bones that may be weakened by injury or due to excruciating bone conditions like osteoporosis.
Some More Benefits of Sesame Seeds
- Improve Oral Health
- Control Diabetes
- Hair Health
- Prevent Infertility in Men
- Boost Metabolism
- Reduce Inflammation
How to Eat Sesame Seeds
Sesame seeds can be used in a lot of ways:
- Add them as a sprinkled topping on salads or stews
- Can be mixed in the bread
- Ground into thin paste-like tahini to be used in hummus
- Can even be blended into a powder and mixed with various smoothies
- Sesame oil is also very popular and effective as natural health remedies, ranging from topical applications on the body to use the oil as a digestive or an anti-inflammatory substance.
Sesame Seed Recipes
Chunky chicken pieces are baked to with an exotic addition of sesame seeds and oil. All you need is boneless chicken breasts, flour, sesame seeds, mushrooms, spring onions, garlic, coriander seeds to make a perfect dish.
Sweet Potatoes with Black Sesame
Chunks of potatoes are dipped in caramel and with black sesame. You need sweet potatoes, oil, sesame seeds, sugar syrup or caramel, water, soy.
Sesame Crusted Chicken
Chicken marinated in spiced yogurt and baked in a sesame crust served with tomato chutney. All this and you can enjoy a scrumptious meal! This delicacy is just the evening snack you’d crave.
Til Ka Ladoo
We dare you to turn these down! Well, you can’t. This winter treats help you keep warm in the cold days and protects you from the chilly wintry days.
The many benefits of sesame seeds are hard to be overlooked. Incorporating it into your diet can actually change you for the better. A fusion of essential vitamins and minerals makes them a great addition to your regular diet. Roast them, top it on favorite snacks, cook with them or simply have them raw, the choice is all yours.