Sesame seeds are small, oil-rich seeds that grow in pods on the Sesamum indicum plant and have been utilized in folk medicine for thousands of years.
Unhulled sesame seeds retain their outer, edible husk, giving them a golden-brown color. In contrast, hulled seeds, which lack the husk, are off-white in color but turn brown when roasted.
A standard serving size is 3 tablespoons, making them a versatile ingredient for a variety of recipes. They are relatively low in calories while being high in unsaturated fats, which can enhance satiety during meals and contribute to overall health.
Here are the nutrition facts for a 3-tablespoon serving of sesame seeds:
A high fiber intake is associated with better intestinal health and a lower risk of metabolic diseases. Boosting the fiber content of meals can aid in the prevention and management of chronic health issues, including cardiovascular disease, type 2 diabetes, autoimmune disorders, and certain types of cancer. Incorporating the seeds into dishes is an effective way to enhance fiber levels, thereby promoting overall health through a healthier gut microbiome.
They are a great option for individuals with high cholesterol due to their fiber content. Research indicates that regular consumption of sesame seeds may lower cholesterol levels, thereby reducing the risk of heart disease. While they contain a small amount of saturated fat, they are rich in polyunsaturated and monounsaturated fats. Studies show that replacing saturated and trans fats with unsaturated fats can significantly decrease the risk of heart disease.
They are rich in polyphenolic compounds, particularly lignans such as sesamin, which is the predominant lignan found in these seeds. Research indicates that sesamin possesses anti-inflammatory properties. Incorporating them into a balanced diet may aid in managing inflammation-related conditions, including rheumatoid arthritis.
Consuming sesame can help lower blood pressure due to its rich content of polyunsaturated fatty acids, fiber, magnesium and lignans. Hypertension, or high blood pressure, significantly increases the risk of cardiovascular disease and stroke.
They are low in carbohydrates and high in protein and healthy fats, making them an excellent option for promoting blood sugar regulation.
They have been widely researched for their potential anti-cancer benefits. They contain sesamol, a natural phenolic compound associated with antioxidant, anti-mutagenic, anti-inflammatory, and chemopreventive effects. Sesamol combats oxidative stress by scavenging free radicals and reducing lipid peroxidation.
They are especially rich in nutrients vital to bone health, including calcium. Soaking, roasting, or sprouting sesame seeds can improve absorption of these minerals.
They are a good source of thiamine, niacin, and vitamin B6, which are necessary for proper cellular function and metabolism.
They supply iron, copper, and vitamin B6, which are needed for blood cell formation and function.
They provide a variety of essential nutrients that support immune system function, including zinc, selenium, copper, iron, vitamin B6, and vitamin E.
They are rich in nutrients like selenium, iron, copper, zinc, and vitamin B6, all of which promote thyroid health.
Phytoestrogens are compounds found in sesame seeds that may benefit women who are undergoing menopause.
Plant compounds and vitamin E found in the seeds act as antioxidants, helping to reduce oxidative stress in the body.
Sesame seeds can perk up many dishes, including salads, granola, baked goods, and
stir-fries. Sesame seed butter, sesame seed oil and sesame flour are other products made out of sesame seeds.
For those with a sesame allergy, it’s essential to read ingredients carefully to avoid potential harm.
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