Sesame

Sesame, or sesame, is one of the first oilseeds on the planet. The seeds of this plant are used for culinary purposes, as a medicine. Sesame is an important source of various nutrients, vitamins, antioxidants that have anti-cancer properties.

General characteristics

Sesame (Latin name Sesamun indicum) is an annual herb widely distributed in Asia, especially India, China, Burma. This plant thrives in well-drained sandy soils in tropical climates. It grows up to one and a half meters in height. It blooms with white-pink flowers, from which pods with seeds then appear. Sesame seeds are tiny and flat, oval shaped with a subtle nutty flavor. They, depending on the variety, come in different colors: white, yellow, red and black. These seeds are prized for their high oil content, which is almost never bitter. Sesame is widely used in the cuisine of the Middle East, especially in the preparation of sweets. ^[1].

Sesame is the “hero” of many ancient tales and myths. So, there is an Assyrian legend that says that when the gods gathered to create our world together, before that they drank wine made from sesame seeds. It is believed that the inhabitants of India were the first to learn about these seeds, in whose folklore many references to this plant are found. In Hindu legends, sesame is mentioned as a symbol of immortality. Over time, sesame seeds came to the inhabitants of the Middle East, Asia, Africa. It was the first crop to be processed into oil and also one of the earliest spices. Back in the time of the Egyptian pharaohs, sesame was added to bread. ^[1].

In the modern world, the main exporters of these seeds are Mexico, India, China, Nigeria, Ethiopia, Sudan. ^[1].

Nutrients in Sesame

In addition to being an excellent source of copper and manganese, sesame seeds are also rich in calcium, iron, phosphorus, zinc, molybdenum, selenium, fiber, vitamin B1. In addition to these important nutrients, sesame seeds contain two unique compounds: sesamin and sesamolin. Both belong to a group of special dietary fibers called lignins. As practice has shown, they help reduce cholesterol, high blood pressure, and also regulate the metabolism of vitamin E. Sesame, among other things, is necessary to protect the liver from oxidation ^{[2] [3]}.

Important Components

Copper

Thanks to copper, sesame seeds can alleviate rheumatoid arthritis (reduce pain, relieve swelling), since this trace element has antioxidant and anti-inflammatory properties. Copper is also necessary for the production of the enzyme lysyl oxidase, which is important for the formation of molecular bonds between elastin and collagen (substances indispensable for the elasticity of the skin, blood vessels, bones and joints).

Magnesium

Magnesium is also one of the minerals these seeds are rich in. So, this product is important for the prevention of spasms in the airways in asthma. In addition, magnesium lowers blood pressure, thereby reducing the risk of heart attacks, strokes, and diabetic heart disease. Removes the mineral and vasospasm in migraine. And for the female body, magnesium-rich seeds are needed as a medicine that relieves symptoms associated with menopause.

Calcium

Studies have shown that calcium, which is found in sesame seeds, plays a crucial role for the human body:

• helps protect colon cells from chemicals leading to cancer;
• prevents bone loss that can occur during menopause or diseases such as rheumatoid arthritis;
• prevents the occurrence of migraine attacks;
• reduces the symptoms of PMS during the luteal phase of the menstrual cycle.

However, researchers debate whether peeled sesame is useful as a source of calcium. And there really is a difference. If a tablespoon of unhusked seeds contains approximately 88 mg of calcium, then the refined product of this mineral contains almost 60% less (about 37 mg). But on the other hand, other scientists say that the calcium in sesame husks is much worse absorbed by the body than the substance from the nuclei. So there is no significant difference in what form you consume sesame – portions of calcium will still be almost the same.

Zinc

It is believed that men in years need additional portions of zinc. And sesame seeds are suitable for this purpose. They will help to saturate the body with the mineral necessary for the consolidation of bone tissue. Of course, zinc is also necessary for women and children, but, as the results of the study showed, men older than 50 have suffered more often fractures of the hips or spine as a result of weakening of the tissues due to osteoporosis.

Vitamins of group B

Sesame is one of those products that contains almost all the vitamins of group B.

And vitamin B 9, or folic acid, in 100 g of seeds is presented in an amount corresponding to a quarter of the daily norm. By the way, this particular vitamin is called the main substance for pregnant women, since it is responsible for the formation of the spinal cord in an unborn child. In addition, vitamin B9 is indispensable for DNA molecules.

A nicotinic acid

Nicotinic acid, or vitamin B3, in sesame is represented in an even larger amount – almost 30% of the daily requirement in 100 g of seeds. This vitamin is important for regulating cholesterol levels, enhancing brain function, and also as a means of reducing anxiety and nervousness.

Oleinovaya Chisloth

Sesame seeds are rich in monounsaturated fatty acids, in particular oleic. It helps reduce “bad” cholesterol, or, as it is called in the scientific literature, low density lipoproteins. Scientific studies have shown that the Mediterranean diet, which contains many foods rich in monounsaturated fats, is useful in preventing coronary artery disease and stroke.

Phytosterols

Phytosterols are compounds found in plants. Their chemical structure resembles cholesterol in some measure. However, adequate intake of foods rich in phytosterols, regulates the level of bad cholesterol in the bloodstream, and also helps to strengthen the immune system and protect the body from certain types of cancer.

And seeds, like nuts, are rich sources of phytosterols. As for sesame, it is the leader in the content of this substance. If 100 g of walnuts contain approximately 113 mg of phytosterols, Brazil nuts – only 95 mg, pistachios and sunflower seeds – 270 and 289 mg each, and pumpkin seeds – 265 mg of the substance per 100 g. At the same time, a similar serving sesame contains at least 400 mg of phytosterols.

Why sesame is important to the body

1. Source of proteins. Sesame almost 1 / 5 consists of proteins.
2. Prevents the onset of diabetes. Magnesium and other beneficial components regulate the level of glucose in the bloodstream.
3. Reduces blood pressure. Magnesium also determines this seed ability.
4. Regulates cholesterol. Especially useful are black seeds, which contain the maximum amount of phytosterol.
5. Improves digestion. Sesame – a rich source of fiber, which is indispensable for the proper functioning of the digestive tract.
6. Useful for skin. Zinc activates the production of collagen, which is necessary for skin elasticity, and sesame oil prevents the occurrence of skin cancer.
7. Important for the heart. Sesame oil prevents atherosclerosis and other cardiac disorders.
8. Anti-cancer product. Phytic acid, phytosterols and magnesium make sesame a powerful anti-cancer agent.
9. Natural sedative. Sesame contains the calming substances thiamine and tryptophan, which contribute to the production of serotonin, and it helps to reduce pain, improve mood and sleep. Magnesium and calcium contained in sesame will help overcome the effects of stress.
10. Protects against anemia. Black sesame is rich in iron, which fights this disease.
11. Needed for DNA. Sesame oil, thanks to many useful components, protects DNA from damage by radiation.
12. Treats arthritis. Due to the increased copper content, sesame is useful for relieving pain in arthritis, strengthening bones, joints, and blood vessels.
13. Protects the liver from alcohol. Supports the proper functioning of the body, protects against the damaging effects of alcohol.
14. Prevents wrinkles. Sesame oil protects the skin from ultraviolet radiation, prevents the appearance of age spots and wrinkles.
15. Remedy for osteoporosis. A handful of seeds contains more calcium than a glass of milk. Therefore, sesame is important for strengthening bone tissue.
16. Useful for babies. Massage with sesame oil will improve the sleep of the baby. The same product will relieve from rash and irritation from diapers, moisturize delicate skin.
17. Improves eye health. In Chinese medicine, black sesame seeds are used to treat the liver and restore visual acuity. By the way, Chinese healers believe that these two bodies are closely linked, and the health of one affects the other.
18. For oral hygiene. In Ayurveda, sesame oil is recommended for cleansing from plaque, whitening teeth and improving their health.
19. Improves the condition of the respiratory system. Due to its magnesium content, sesame is useful for the prevention of respiratory diseases, relieves spasms in asthma, improves the general condition of the organs of the system.
20. Strengthens hair. Masks with sesame oil heal and strengthen hair. Even in ancient Egypt, women used a mask of 3 tablespoons of sesame oil, grated ginger root and a small amount of lemon juice. The mixture was applied to the hair with massage movements and left for 30 minutes. This tool improves blood circulation, thereby accelerating the growth of healthy hair. ^[2].

Possible side effects

Sesame, as a rule, does not belong to the products that cause allergies. But sesame oil can sometimes cause allergic reactions in sensitive people. They are usually manifested by urticaria, dermatitis, pruritus, swelling of the throat, abdominal pain, and difficulty breathing are sometimes possible. Persons prone to allergies, to consume the seeds recommended carefully and in small portions.

The main danger of sesame seeds is oxalates. Most of these substances are found in the seed coat. Excessive amounts of oxalates cause exacerbation of gout and some other diseases.

Sesame is also dangerous for people with Wilson’s disease, a genetic disease that causes excessive accumulation of copper in the liver. Since the seeds contain quite a lot of this mineral, it is better for such patients to refuse them. ^[4].

How to choose and store

Black sesame has a more pronounced flavor, but is more common in China and southeast Asia. In our markets, more available seeds are white or beige.

Sesame seeds are sold in 2 types: by weight and in sealed packages. But in any case, it is important to make sure the product is fresh. The smell should be pleasant, without hints of mold or dampness. Unpeeled seeds can be stored in a cool dry place protected from light. It is better to send peeled sesame seeds to the refrigerator or even the freezer (if you plan to store it for a long time) ^[5].

Sesame in cooking

A few ideas for using sesame:

1. Add to the bread or rolls homemade pastries.
2. Mix the previously roasted seeds with sea salt and grind them in a mortar (12: 1 proportion). Add to food as a seasoning.
3. The taste of stewed broccoli perfectly emphasizes dressing of lemon juice and sesame seeds.
4. If you bake chicken with sesame seeds, soy sauce, garlic and ginger and serve it with vegetables, you will get a delicious Asian-style dinner.

Sesame is considered one of the oldest plants on the planet. It is believed that its age exceeds 5000 years, and the history of the use of sesame seeds as a medicine goes back about 3600 years. In recent years, scientists, having studied the properties of sesame, have confirmed its healing properties.

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