Sesame seed contains many nutrients good for health

Sesame seeds are very tiny. It has a very thin hull so we can eat unhulled seeds, there are also natural seeds without a hull. The scent of sesame is an appeal that makes sesame be a popular ingredient in cuisines around the world.

There are 3 common types of Sesame seeds are sold in three colors:
1. Golden or brown sesame seeds are the most common.
2. Black sesame seeds are common in Asian countries.
3. White sesame seeds are typically more expensive and more readily available in Europe and the Americas.

Black sesame seeds have a slightly stronger taste than white sesame seeds, which have a lighter flavor. Black and white sesame seeds may also have slightly different nutritional properties. A 2016 study found that black sesame seeds may have higher antioxidant activity than white sesame seeds.

Sesame seed is considered to be the oldest oilseed crop known to humanity, domesticated more than 3,000 years ago. Sesame is a flowering plant in the genus Sesamum, also known as benne. The genus Sesamum has many species, the most are wild. Wild species of the genus Sesamum are native to sub-Saharan Africa. The variety S. indicum which cultivated variety, is native to India. Today, sesame is grown for its seeds in tropical regions of the world.

Sesame seeds are a good source of healthy fats, protein, vitamin B, minerals, fiber, antioxidants, and other beneficial plant compounds. They are thought to be protective against cardiovascular diseases, diabetes and arthritis.

 Specifically, let's look in 3 tablespoons of sesame what nutrients it has and what health benefits it can give

Fiber:
Three tablespoons about 30 grams of unhulled sesame seeds provide 3.5grams of fiber, which is 12% of the Reference Daily Intake (RDI). It is vital for your digestive health.

Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes.

Plant Protein:
Also in three tablespoons of Sesame seeds, your serving will be supply 5grams of protein which is essential for your health, as it helps build everything from muscles to hormones.

To maximize protein availability, choose for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates, this compounds hamper your digestion and absorption of protein.

What more, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins, particularly legumes, such as kidney beans and chickpeas. Notably, sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts.

Fats:
Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat.

Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides, which are risk factors for heart disease. Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk.

Sesamin compound
This compound in sesame seeds has anti-inflammatory and antioxidant effects that may protect your cartilage, reduce joint pain and support mobility in arthritis of the knee. Several factors may play a role in arthritis, including inflammation and oxidative damage to the cartilage that cushions joints. Osteoarthritis is the most common cause of joint pain and frequently affects the knees.

In a 2-month study, people with knee arthritis ate 5 tablespoons about 40 grams of sesame seed powder daily alongside drug therapy. They experienced a 63% decrease in knee pain compared to only a 22% decrease for the group on drug therapy alone.

Additionally, the sesame seed group showed greater improvement in a simple mobility test and larger reductions in certain inflammatory markers compared to the control group.

Phytoestrogens compounds
Phytoestrogens are compounds found in sesame seeds that may benefit women who are undergoing menopause.

Therefore, sesame seeds might be beneficial for women when estrogen levels drop during menopause. For example, phytoestrogens may help counteract hot flashes and other symptoms of low estrogen.

What’s more, these compounds may decrease your risk of certain diseases during menopause, such as breast cancer. However, further research is needed.

Lignans compounds
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.

Animal and human studies suggest that consuming sesame seeds may increase the overall amount of antioxidant activity in your blood.

Plant compounds lignans and phytosterols:
Sesame seeds contain two types of plant compounds: lignans and phytosterols, that may also have cholesterol-lowering effects.

When 38 people with high blood lipids ate 5 tablespoons 40grams 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.

Vitamin E
Sesame seed oil contains vitamin E. Vitamin E is an antioxidant that helps protect the body from free radical damage to cells. This damage can happen as the body transforms food into energy or comes into contact with cigarette smoke, pollution, or UV light. Vitamin E also helps support the immune system and allows cells to communicate with each other. In addition, it promotes vascular health by widening blood vessels and preventing blood clots from developing.

B Vitamins:
Unhulled: Thiamine (B1) 17% of the RDI; Niacin (B3) 11% of the RDI; Vitamin B6 5% of the RDI

Hulled: Thiamine (B1) 19% of the RDI; Niacin (B3) 8% of the RDI; Vitamin B6 14% of the RDI

B vitamins are essential for many bodily processes, including proper cell function and metabolism. Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed. Removing the hull may either concentrate or remove some of the B vitamins.

Minerals:
Unhulled: Calcium 22% of the RDI; Magnesium 25% of the RDI; Manganese 32% of the RDI; Zinc 21% of the RDI; Iron 24% of the RDI; Copper 136% of the RDI; Selenium 18% of the RDI.

Hulled: Calcium 1% of the RDI; Magnesium 25% of the RDI; Manganese 19% of the RDI; Zinc 18% of the RDI; Iron 10% of the RDI; Copper 46% of the RDI; Selenium 18% of the RDI.

These nutrients boost bone health, specially the calcium is mainly in its hull.

Magnesium
Sesame seeds are high in magnesium, which may help lower blood pressure. High blood pressure is a major risk factor for heart disease and stroke.

Selenium
Your thyroid gland contains the highest concentration of selenium of any organ in your body. This mineral plays a vital role in making thyroid hormones. In addition, sesame seeds are a good source of iron, copper, zinc, and vitamin B6, which also support the production of thyroid hormones and aid thyroid health.

Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure.

What's more, sesame seeds supply iron, copper, and vitamin B6, which are needed for blood cell formation and function. Iron is an essential component of hemoglobin, which carries oxygen in your red blood cells. Copper helps make hemoglobin and Vitamin B6 helps make hemoglobin.

The researchers also said sesame seeds can support your immune system, because of it contain several nutrients that are important for immune system function, such as zinc, selenium, copper, iron, vitamin B6, and vitamin E. Your body needs zinc to develop and activate certain white blood cells that recognize and attack invading microbes. Keep in mind that even mild to moderate zinc deficiency can impair immune system activity.

Sesame seeds are low in carbs while high in protein and healthy fats, all of which may support blood sugar control. Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase. Maltase breaks down the sugar maltose, which is used as a sweetener for some food products. It’s also produced in your gut from the digestion of starchy foods like bread and pasta. If pinoresinol inhibits your digestion of maltose, this may result in lower blood sugar levels. However, human studies are needed.

The final thing you need to know, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals. To limit these compounds’ impact, try soaking, roasting, or sprouting the seeds. One study found that sprouting reduced phytate and oxalate concentration by about 50% in both hulled and unhulled sesame seeds.

Because of the health benefits that sesame provides, and we can derive these benefits by the way of eating healthy. Eaten regularly in very small amounts, such as sprinkled on burgers or smoothies, may helps control blood sugar, fight arthritis pain and lower cholesterol. To optimize nutritional intake, you can eat soaked or roasted sesame seeds. Don't forget, like other foods, sesame also can cause allergic reactions in some people, so try a small amount first to check how your body reacts.

A sesame allergy can cause a severe allergic reaction, which can be life threatening. A person will need immediate medical attention if they have symptoms of a severe allergic reaction, which can include: swollen throat
wheezing / a tight feeling in the chest / difficulty breathing / coughing / feeling dizzy / flushed skin / swelling / skin rash / nausea / vomiting / diarrhea / a feeling of dread.

Compiled and penned by Crocus Media