Nutrition

Sesame: A Nutritious Superfood

Sesame seeds are a superfood with a wide range of health benefits. They are rich in essential nutrients, fiber, and healthy fats that promote overall physical and mental well-being by mariabutler
Estimated reading time: 3 min 28 sec
Sesame: A Nutritious Superfood Photo by cottonbro studio on Pexels

Sesame is a tiny seed that comes from a flowering plant, originated in Africa, and is one of the oldest oilseeds documented in history. They are commonly used for making buttery tahini paste or sprinkled on top of bread, crackers, or salads.

However, these tiny seeds are not only a tasty add-on to your food but also a powerhouse of essential nutrients that your body needs.

1. Nutritional Profile

Sesame seeds are an excellent source of protein, healthy fats, and fiber. They are also rich in essential vitamins and minerals that promote overall physical and mental health.

One tablespoon of sesame seeds (about 9 grams) contains:.

  • 52 calories
  • 4 grams of fat
  • 1 gram of carbohydrate
  • 1 gram of fiber
  • 2 grams of protein
  • 11% of daily recommended intake (DRI) for thiamine
  • 8% of DRI for vitamin B6
  • 9% of DRI for iron
  • 21% of DRI for copper
  • 5% of DRI for phosphorus

2. Health Benefits

Adding sesame to your diet can provide you with the following health benefits:.

2.1. Lowering Cholesterol Levels

Sesame seeds are rich in lignans, a type of phytoestrogen that acts as an antioxidant, and has anti-cancer, anti-inflammatory, and cholesterol-lowering properties.

Lignans bind with bile acids in the gut, reducing the absorption of cholesterol in the body, which in turn leads to lower blood cholesterol levels.

2.2. Reducing Inflammation

Sesame seeds contain a high amount of sesamin and sesamolin, two lignans that possess potent anti-inflammatory properties.

These lignans are converted by the gut bacteria into long-chain fatty acids (LCFAs) that reduce inflammation by blocking the production of pro-inflammatory enzymes in the body.

2.3. Boosting Heart Health

The healthy fats present in sesame can help reduce the risk of heart disease by lowering LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels in the blood.

The high fiber and antioxidant content of sesame seeds also contribute to enhanced heart health.

2.4. Enhancing Bone Health

Sesame seeds are a rich source of calcium, magnesium, and phosphorus, three essential minerals that support bone health and help prevent osteoporosis.

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The lignans present in sesame also reduce the risk of fractures in postmenopausal women with osteoporosis.

2.5. Supporting Digestion

Sesame seeds are a rich source of fiber that can promote regular bowel movements, prevent constipation, and maintain a healthy gut microbiome.

The lignans present in sesame can also help reduce the risk of colon cancer by supporting the growth of healthy gut bacteria and reducing the formation of toxic compounds in the gut.

3. Ways to Incorporate Sesame in Your Diet

Sesame seeds can be used in a variety of ways to add flavor, crunch, and nutrition to your meals. Here are some ways to use sesame in your diet:.

3.1. Sprinkle Over Salads

Add sesame seeds to your favorite salad for an extra burst of flavor and crunch. You can also toast the seeds in a skillet before adding to the salad for a nuttier taste.

3.2. Make Tahini

Tahini is a creamy paste made from roasted sesame seeds that can be used as a dip, sauce, or spread. Simply blend toasted sesame seeds, olive oil, and salt in a food processor until smooth and creamy.

You can also add garlic, lemon juice, or herbs to enhance the flavor.

3.3. Use as a Topping

Sprinkle sesame seeds on top of your avocado toast, oatmeal, yogurt, or smoothie bowl for added texture and nutrition. You can also mix sesame seeds with other nuts and dried fruits for a homemade trail mix.

3.4. Coat with Meat or Fish

Dip your meat or fish in tahini paste, then coat with sesame seeds before baking or grilling for a tasty and nutritious meal.

4. Precautions

Sesame allergy is one of the most common food allergies and can cause severe allergic reactions. If you have a sesame allergy, it is best to avoid consumption of sesame seeds and products that contain sesame.

5. Conclusion

Sesame seeds are a superfood with a wide range of health benefits. They are rich in essential nutrients, fiber, and healthy fats that promote overall physical and mental well-being.

Sesame seeds can be easily incorporated into your diet by using them as toppings, making tahini paste, or adding to salads and smoothie bowls. However, people with sesame allergy should avoid consumption of sesame seeds and products.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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