Sesame Seeds: Use and Benefits

Sesame seeds originate from sesame plants that mainly grow in Asian countries, especially in Burma, India, and China. This miracle food is available as seeds, oil, and butter. Its medical properties have been known in Ayurveda for centuries. What we know today is that sesame belongs to the healthiest foods. Sesame is rich in phytosterols, compounds that block a production of bad cholesterol or LDL and increase HDL or good cholesterol. Quantity of phytosterol in sesame amounts from 400 to 413 mg per 100 grams, which sets sesame as the number one food among other nuts. The list continues with pistachio and sunflower that have between 270 and 289 mg phytosterol per 100 grams. Sesame seeds also contain magnesium that decreases blood pressure and relieve respiratory problems. Sesame is also known as food with high content of copper that helps our bodies to maintain elasticity in joints and blood vessels. One of the greatest benefits of sesame is its positive influence on bone health. A key mineral, zinc, which affects positively our teeth, spine, hips, and bones, in general, is found in sesame seeds. According to the latest research, experts discovered a direct link between osteoporosis in men and zinc deficit. To learn how to use this magical food, the article “Sesame Seeds: Ways to Use and Health Benefits” gives us some practical tips.

• Sesame seeds are an excellent garnish sprinkled on almost any types of casserole, stir-fried vegetables, Asian noodles dishes such as vegetable lo mien, and
green salads.

• Sesame seeds may be sprinkled over or incorporated into yeast breads, quick breads, crackers, and muffins.

• Use whole or ground sesame seeds in granola or sprinkle a tablespoon or so over a serving of cold cereal.

• Toss a small quantity of sesame seeds into simple cooked grains such as brown rice or bulgur or into grain pilafs.

• Incorporate them into homemade energy bars and other unbaked or baked desserts.

Sesame seeds have the high amount of calcium that enables this food to act preventively on colon cancer, migraine, and osteoporosis. It is estimated that one tablespoon of sesame seeds contains almost 90 milligrams of calcium. However, nutritionists revealed that almost half of that quantity has been found in sesame’s hull in a form that our bodies could hardly absorb. Thus, one tablespoon of sesame contains 37 milligrams of absorbable calcium, which is not bad, either. Although sesame seeds have many positive effects on our health, Dr. Sahiba Wadhwa, an intern in a BDS college, suggest not eating more than 25 grams of sesame because of its counter effects on eyes and body’s overheating.