What exactly are sesame seeds?

Although sesame seeds are a fairly common ingredient, many people often wonder where they come from. Sesame seeds are derived from a flowering sesame plant of the genus Sesamum. Sesame pods burst when they reach full maturity, revealing the seeds of the sesame plant, which contain its valuable oils. Sesame seeds contain up to 60% oil and 20% protein, making them a high source of essential fatty acids and amino acids. It is very rich food.

The seeds contain about 50-60% of an oil characterized by two beneficial members of the lignan family: sesamin and sesamolin. Sesame oil also contains two other phenolic compounds, sesamol and sesaminol, which are formed during refining. Sesame oil is rich in linoleic and oleic acids, the majority of which are gamma-tocopherol and other vitamin E isomers. Some of the specific amino acids found in each serving include lysine, tryptophan, and methionine.

Nutritional value of sesame seeds

Take a look at the nutritional profile of sesame seeds, and it's easy to see why these tiny but powerful seeds are stellar for your health. Each serving of sesame seeds contains a good amount of essential nutrients, including large amounts of protein, copper, manganese, and calcium.

Just one tablespoon (plus or minus nine grams) of sesame seeds contains about:

51.6 calories

2.1 g of carbohydrates

1.6 g of protein

4.5 g fat

1.1 g dietary fiber

0.4 mg copper (18% RDI)

0.2 mg manganese (11% RDA)

87.8 mg calcium (9% RDA)

31.6 mg magnesium (8% RDA)

1.3 mg iron (7% RDA)

56.6 mg phosphorus (6% RDA)

0.7 mg zinc (5% RDA)

0.1 mg thiamine (5% RDA)

0.1 mg vitamin B6 (4% RDA)

In addition to the nutrients listed above, sesame seeds also contain a small amount of niacin, folate, riboflavin, selenium, and potassium.?

BENEFITS OF SESAME SEEDS

1. Rich in essential nutrients

One of the greatest benefits of sesame seeds is their impressive nutritional profile. Sesame seeds are a good source of protein and fiber as well as key minerals like copper, manganese, and calcium. The iron in sesame can help prevent iron deficiency related to anemia and boost low energy levels. And while copper deficiency is not that common, sesame seeds provide a good dose of copper per day to maintain healthy nerves, bones, and metabolism. Hulling sesame seeds, a process that removes their outer skin, results in the removal of most of the calcium, fiber, potassium, and iron. In some parts of the world, such as Japan, whole roasted sesame seeds are commonly consumed and considered an essential part of the diet, as eating them hull-less, whole and roasted can help improve the assimilation of calcium and other nutrients.

Cooking has been shown to remove most oxalates from other foods, although this process raises further concerns about preserving the nutritional properties of the essential fatty acids in the seeds. There seem to be pros and cons to eating sesame seeds in different ways, so essentially choose the type you prefer and supplement with a healthy diet to fill in the nutritional gaps. The main thing is to enjoy yourself.?

2. Lowering cholesterol levels

Sesame seeds rank first in cholesterol-lowering phytosterols among nuts, seeds, legumes and grains. Phytosterols are a type of phytonutrient or plant sterol with a similar structure to cholesterol that works in the gut to reduce cholesterol absorption. They help move cholesterol through the intestinal tract, reducing the available and absorbable pool of cholesterol. Some research has shown that of the various nuts and seeds tested, sesame seeds, along with wheat germ, have the highest phytosterol content. Sesame seeds are also rich in lignans, a type of polyphenol that can improve lipid profile and normalize cholesterol levels. Lignans help lower cholesterol naturally in several ways and can reduce cholesterol levels in the blood and liver. This is why researchers sometimes refer to sesame seed phytosterols as cholesterol-lowering agents because of their powerful properties.?

3. Blood pressure reduction

Sesame oil is considered a powerful natural antihypertensive due to its ability to help lower blood pressure naturally. A 2006 study published in the Yale Journal of Biological Medicine investigated the effects of sesame oil on people with high blood pressure and found that it was effective in reducing both systolic and diastolic blood pressure. In addition, researchers also found that supplementing with sesame oil for 45 days could reduce cellular damage caused by lipid peroxidation while increasing the antioxidant profile to promote better heart health in patients.?

?4. Balancing hormone levels?

Research suggests that sesame seeds may be particularly beneficial for postmenopausal women due to their ability to increase and regulate sex hormone levels, improve antioxidant status and help manage cholesterol levels to optimize health. In addition, sesamin, a type of sesame lignan, has been converted by intestinal microflora into enterolactone, a compound with estrogenic activity. Because they are rich in essential fatty acids, protein, and a wide range of vitamins and minerals, sesame seeds can also be included as a basic ingredient in a diet for pregnant women. They will help maintain healthy hormone levels while providing the necessary nutrients for a healthy mother and baby.

5. Prevention of cancer cell growth?

Like flax seeds, sesame seeds are rich in lignan precursors. These specific compounds are produced by the microflora of the colon and have been shown to have powerful anti-cancer effects on several specific types of cancer.? A 2005 in vitro study conducted by the Department of Nutritional Sciences at the University of Toronto examined the effects of administering 25 grams of whole, unground flaxseed and sesame seed to healthy postmenopausal women over a four-week period. Urinalysis results showed an increase in lignans in women receiving both whole flaxseed and sesame seed, suggesting that both are effectively converted by the bacterial flora in the colon, potentially helping to protect against the growth and spread of colon cancer cells.

Similarly, a 2012 study published in the Journal of Nutrition also found that dietary lignans may act as a natural cancer treatment to reduce breast cancer risk by altering tumor characteristics. In the study, lignan intakes were associated with a lower risk of estrogen-receptor negative breast cancer. After tracking the total and specific lignan intakes of 683 women with breast cancer and 611 healthy women without breast cancer, it was found that women with the highest versus lowest lignan intake had a 40% to 50% lower risk of developing breast cancer.

6. Stimulate fat burning?

Some studies suggest that certain compounds found in sesame seeds may help boost fat burning and keep your waistline in check. A 2012 U.S. animal study found that feeding rats a lignan-enriched powder helped reduce both weight and fat accumulation. Sesame seeds are also high in fiber. Dietary fiber helps slow down the emptying of the stomach so you feel fuller longer. Fiber can also keep blood sugar levels stable to prevent blood sugar spikes, which can lead to cravings.?

7. Improve nutrient absorption?

The lignans found in sesame seeds can enhance the antioxidant activity of vitamin E, maximizing health benefits and helping you get the most nutritional value from each serving. Sesame seeds also contain a significant amount of essential fatty acids, which are necessary for the absorption of fat-soluble vitamins such as A, D, E, and K. Therefore, including a healthy fat source such as sesame seeds, sesame oil, or butter with a nutrient-rich meal can help you absorb these nutrients more effectively.