Sesame is a crop that is grown for the oil in its seed. It is found in tropical and subtropical areas of Asia, Africa, and South America. Compared to similar crops such as peanuts, soybean, and rapeseed, the seeds of sesame are believed to have the most oil. Sesame seeds are also rich sources of protein, vitamins, and antioxidants. They are nutty and fragrant seed variants. When lightly toasted, they add a lovely crunch and flavor to many Asian and Middle Eastern dishes.
Sesame seed oil is commonly used in the cooking of postpartum food for Asian women in confinement after child birth as sesame seed oil is known for its warming properties. I consumed more than 5 large bottles of sesame seed oil after each child birth. Every dish that was cooked had sesame seed oil and ginger in it and I really enjoyed all my confinement dishes.
These tiny seeds are chock-full of goodness. Consuming sesame seeds can help in the following ways:
1) Lower Your Cholesterol
Sesame seeds contain lignans and phytosterols, which are plant compounds that can help lower cholesterol. Phytosterols are also believed to enhance your immune response and decrease your risk of certain cancers.
Researchers found that out of all the nuts and seeds commonly eaten in the United States, sesame seeds had the highest total phytosterol content with 400 to 413 milligrams per 100 grams.
2) Fight Infections
The sesamin and sesamolin in sesame seeds are known for their antioxidant and antibacterial properties. Antioxidants are important to your health because they protect your body against various diseases by slowing down damage to cells.
The antibacterial activity of sesame seeds is proven to fight against staph infections and strep throat as well as common skin fungi, such as athlete’s foot.
3) May Lower Cholesterol and Triglycerides
Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease. This is because sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects.
4) Nutritious Source of Plant Protein
Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein.
5) May Support Healthy Bones
Sesame seeds — both unhulled and hulled — are rich in several nutrients that boost bone health, though the calcium is mainly in the hull.
6) Rich in Antioxidants
Animal and human studies suggest that consuming sesame seeds may increase the overall amount of antioxidant activity in your blood. The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage your cells and increase your risk of many chronic diseases. Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease.
7) Hair Health
Sesame seeds are rich in plant polyphenols, which help promote hair health. In some cultures, sesame seed oil is massaged into the scalp to reduce premature greying and boost hair growth because of the presence of vitamins and minerals. The amino acids and antioxidants in this oil help return the shine in dull hair.
8) High in Fiber
Sesame seeds are packed with a good amount of fiber, an important element in healthy digestion. It can reduce conditions like constipation and diarrhea, while simultaneously protecting the health of your colon and reducing the risk of gastrointestinal diseases. Fiber is also beneficial for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels, thereby acting as a protecting agent against atherosclerosis, heart attacks, and strokes.
9) Increases Fertility in Men
Sesame seeds, when added to the diet of men, improves sperm quality and increases male fertility. A 2013 study published in the Journal of Research in Medical Sciences showed that 25 infertile men, aged between 27 and 40 years, were given sesame seeds for three months. They showed a significant improvement in their sperm count and motility.
10) Reduces Inflammation
The high content of copper in sesame seeds helps in reducing inflammation in joints, bones, and muscles, thereby contributing to preventing the associated pain of arthritis.
Different Ways To Eat Sesame Seeds
Sesame seeds are very versatile and can be consumed in the following ways:
- Mixed into dough when making bread, cookies or cake.
- Sprinkled as a topping on rice, sushi, salads or dishes.
- Ground into thin paste-like tahini and spread on bread, added to yoghurt and other desserts.
- Blended into a powder and mixed with various smoothies or drank as a beverage.
- Sesame oil is also very popular and potent for natural health remedies, ranging from topical applications on the body to using the oil as an anti-inflammatory substance.
- Sesame biscuits or candies
- Black sesame sweet soup dessert
Sesame seeds are inexpensive yet bursting with nutrients and health benefits. They are full of flavors and are very versatile. Sesame seeds are an essential item in the kitchen.
Note: Sesame seeds are not nuts, although many people treat them that way. The reason for this is the presence of similar allergenic chemicals and proteins, which are also found in nuts. Therefore, if you are allergic to some types of nuts, it would be wise to speak to your doctor about sesame seeds before consuming.
