Are Sesame Seeds Healthy? (Medicinal & Nutritious)
Sesame seeds are one of the healthiest seeds that we humans know. Did you know that these tiny oil-rich seeds are probably the first vegetable oil used by mankind? The skin gives the seeds a golden brown hue, which is packed with vitamins.
But how much of this seed do you need to live a healthy life? In this article we discuss all the health benefits of sesame seeds.
- Where Does Sesame Seed Come From?
- Medicinal Effects of Sesame Seeds
- Vitamins and Minerals in Sesame Seeds
- Health Benefits Of Sesame Seeds (Properties)
- Helps prevent cancer
- Against Cholesterol, Heart & Vascular Diseases
- How to use sesame seeds healthily (tips)
Where Does Sesame Seed Come From?
Sesame seeds are one of the oldest crops in the world, with many religious texts and fables written about it. In ancient Egypt they called it sesemt, and it was seen as a medicinal plant.
It is thought that humans used sesame seeds as far back as 4000 years ago. The Egyptians and Persians ground the seeds into flour, and it was eaten with much honey.
In ancient Egypt it was said that you stay beautiful longer. A few hundred years later, during wars in Roman times, sesame seeds were kept for soldiers. Who needed strength to survive their arduous tasks. In their own words, it made them stronger and more combative and healthier.
In Latin, sesame seed was called Sesamum indicum, a commonly used synonym is Sesamum orientale.
Medicinal Effects of Sesame Seeds
The medicinal effect of sesame seeds helps to reduce or even prevent some symptoms of diseases. A few examples of this are:
- rheumatoid arthritis
- high bloodpressure
- liver problems
- bone diseases
- insomnia during menopause
If all the health benefits of this seed were mentioned or written in white, this would be a whole book. Later we will dive into the medicinal benefits of this crop.
Vitamins and Minerals in Sesame Seeds
Sesame seeds are rich in healthy vitamins, minerals, unsaturated fats and dietary fiber. The seeds are high in calcium, phosphorus, magnesium and zinc, all minerals that help keep your bones strong.
A cup of sesame seeds has more calcium than a cup of milk of the same size. So it is an excellent source of vegetable proteins and minerals.
Sesame has a high number of B-series vitamins such as: Niacin (B3), Folic Acid (B11), Thiamine (B1), Pyridoxine (B6) and Riboflavin (B2).
|Nutritional values per 100 grams of sesame seeds||Quantity|
|– Of which saturated||8 g|
|Egg white||26 g|
Amount of nutritional values of 100 grams of sesame seeds
Health Benefits Of Sesame Seeds (Properties)
There is a reason why people have been growing sesame seeds all over the world since prehistoric times and using them for multiple uses, such as phytotherapy. The health benefits of sesamin and sasamoline, two antioxidant-rich substances named after the seed.
Helps prevent cancer
Sesame seeds contain a large amount of amino acid tryptophan and fiber, amino acid tryptophan is a substance that has anti-cancer properties. This has been proven by a scientific study.
Tryptophan is also available as a supplement, but if you eat natural seeds you get a lot of healthy nutrients. Three tablespoons (30 grams) of unshelled sesame seeds provide 3.5 grams of fiber. Which is 12% of the recommended daily amount.
Fiber is known for aiding digestion. In addition, there is growing evidence that fiber may play a role in reducing the risk of heart disease, certain cancers, obesity and type 2 diabetes.
Against Cholesterol, Heart & Vascular Diseases
Research suggests that eating more polyunsaturated and monounsaturated fats relative to saturated fats can help lower cholesterol and reduce the risk of heart disease.
Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat and 39% monounsaturated fat. Some studies suggest that eating sesame seeds regularly may help lower high cholesterol and triglycerides – risk factors for heart disease
The monounsaturated omega 9 fatty acid in sesame seeds is a natural blood thinner, it also helps to reduce the oxidization of cholesterol on the walls of the blood vessels. For an effective medical effect
Sesame seeds may help reduce heart disease risk factors, including elevated triglycerides and “bad” LDL cholesterol levels.
When 38 people with high blood lipids ate 5 tablespoons (40 grams) of hulled sesame seeds daily for 2 months, they experienced a 10% reduction in “bad” LDL cholesterol and an 8% reduction in triglycerides compared to the placebo group.
How to use sesame seeds healthily (tips)
Sesame seeds are a completely safe product with many healthy uses, there are a number of ways to use these seeds.
The easiest way to get sesame is to make a tahini. Tahini is ground sesame paste that you can put on your bread. But it is also perfect for marinating your favorite piece of meat or fish, or even to season your dressing.
Ingredients for sesame paste (tahini) are:
- 180 grams sesame seeds
- 100 to 200ml (olive) oil
- Sea salt
- Lemon juice (optional)
You can also use sesame seeds in everyday meals, such as boiled rice or mixed with your salad.
According to several reports, sesame allergy is the ninth most common food allergy in Western countries.
As a result, people can come into contact with sesame without realizing it. Non-food products that may contain sesame include supplements, medicines and cosmetics.
A sesame allergy can cause a severe allergic reaction, which can be life-threatening. A person needs immediate medical attention if they have symptoms of a severe allergic reaction, which may include:
- swollen throat
- a tight feeling in the chest
- difficult breathing
- feeling dizzy
- blushing skin
- skin rash
- a feeling of fear
However, sesame is not currently on the Food and Drug Administration’s (FDA) list of reliable sources of major food allergens, meaning manufacturers are not required to list it as an allergen on their product labels.
If people think they have an allergy to sesame, they should see a doctor or allergist for a skin prick test. It shows how antibodies react to potential allergies.