The benefits and harms of sesame, how to eat, energy value

1. Is a source of cholesterol-lowering phytosterols.

Recent research on phytonutrients has revealed that sesame seeds contain fatty acids and antioxidants. This finding suggests that sesame has phytoestrogenic and cholesterol-lowering properties. Sesame takes one of the leading places among nuts, seeds, legumes and grains in terms of the amount of phytosterols that lower cholesterol levels.

2. Strengthens the heart.

Research shows that the lignans in sesame seeds help improve lipid profiles and normalize cholesterol and blood pressure. Lignans (a group of plant-based phenolic compounds) naturally help lower cholesterol levels in several ways: they can lower serum and liver cholesterol levels. For this reason, researchers sometimes characterize sesame as a “cholesterol-lowering agent.”

3. Reduces blood pressure.

Sesame is considered a powerful antihypertensive because it helps to normalize blood pressure levels. One 2006 study published in the Yale Journal of Biological Medicine examined the effects of sesame seeds taken daily for 45 days on adults with hypertension. Research has shown that sesame seeds can be an excellent natural remedy for lowering blood pressure.

4. Fights cancer.

Whole sesame seeds are a rich source of mammalian lignan precursors called enterolactone and enterodiol. They are produced by the microflora in the colon. Recent studies have shown that mammalian lignans have potential anti-cancer properties, especially in the prevention of colon and breast cancer.

5. Helps to burn fat.

The fats in sesame seeds stimulate the production of hormones in our brains that make us feel full and satisfied. Thanks to them, we stay full much longer. Essentially, all the healthy fatty acids reduce the amount of ghrelin, the hunger hormone.

6. Promotes the absorption of nutrients.

Sesame seed lignans act as compounds important for antioxidant activity as they aid in the absorption of vitamin E and other phytochemicals. To absorb fat-soluble nutrients, including vitamin A, vitamin D, and many types of antioxidants, you need to eat fat. Including healthy and healthy fats in your diet, such as sesame seeds and sesame oil, can help the body absorb and use nutrients.

7. It is a rich source of vitamins and minerals.

Sesame is a source of iron, dietary fiber, magnesium, phosphorus, potassium, copper and manganese. It contains various minerals and even protein. Sesame helps prevent iron deficiency, which can cause anemia and increased fatigue. A sufficient amount of copper in sesame seeds supports the health of the nervous system, bones and speeds up metabolism. Sesame also contains high amounts of calcium, however there is some controversy regarding the benefits of this element.

8. Suitable for vegetarians.

Sesame seeds are a rich source of dietary protein, with high quality amino acids making up 20% of the seeds. Thus, they are ideal for a high-protein vegetarian diet.

9. Prevents diabetes.

Sesame seeds contain magnesium and other nutrients that have been shown to fight diabetes. The use of sesame seed oil as the sole edible oil has been found to be effective in lowering blood pressure and lowering plasma glucose levels in hypersensitive diabetic patients.

10. Supports the health of the digestive system.

Sesame seeds support the health of the digestive system as they are rich in fiber. The high fiber content helps in the smooth functioning of the intestines, which facilitates the elimination of waste and relieves constipation.

11. Reduces the symptoms of arthritis.

Sesame seeds contain copper, a mineral that is vital for antioxidant enzyme systems. It reduces pain and swelling caused by arthritis. In addition, this mineral provides strength to blood vessels, bones and joints.

12. Supports the health of the bronchopulmonary system.

The magnesium found in sesame seeds prevents asthma and other respiratory diseases by preventing airway spasms.

13. Protects against radiation contamination.

Found in sesame seeds and sesame oil, sesamol has been found to prevent radiation damage to DNA, intestines, and spleen.

14. Strengthens bones.

Sesame seeds contain zinc, which increases bone mineral density. Deficiency of this mineral can cause osteoporosis. Sesame seeds are an excellent source of calcium, a mineral next to zinc that is vital for bone health.

15. Supports oral health.

Sesame seeds and sesame seed oil help maintain oral health by removing plaque and whitening teeth. By rinsing your mouth with a solution of sesame seed oil, you can reduce the number of streptococcal infections in both your teeth and saliva, as well as improve overall dental health.

16. Eliminates the effects of alcohol consumption.

Sesame seeds help the liver break down and remove ethyl alcohol and other substances that cause poisoning from the body.

17. Eliminates anxiety.

Sesame seeds contain several nutrients that contribute to resilience to stress. Minerals such as magnesium and calcium act as an antispasmodic by regulating muscle function, i.e. muscle contraction and relaxation. Thiamin (Vitamin B1) has sedative properties that aid in the proper functioning of the nerves.

18. Supports the health of the eyes, heals them.

According to traditional Chinese medicine, there is a strong relationship between internal organs and external organs, such as the eyes and liver. The liver functions as a blood depot, and since a certain branch of the liver canal goes to the eyes, this organ can also send blood to the eyes to support their function.

19. Has anti-inflammatory effect.

The use of sesame seeds and sesame oil (both internally and topically) reduces the symptoms of diseases caused by inflammation. The high amount of copper in this product helps patients manage inflammation more easily.

20. Normalizes the balance of hormones.

Research shows that sesame seeds can also positively influence the production of sex hormones through improved fatty acid metabolism, especially in post-menopausal women.

21. Useful for pregnant women.

The high calcium content of sesame seeds contributes to the proper formation of the fetal skeleton and strengthens the bones of the mother. Fatty acids improve intestinal motility, relieving the pregnant woman of constipation. Sesame soothes the nervous system. In addition, sesame seeds contribute to increased production of breast milk, as well as increase its fat content and improve taste. The pumping process is easier, the risk of mastopathy is reduced.

22. Other benefits for women.

Sesame seeds relieve PMS symptoms, normalize the psycho-emotional state, the menstrual cycle, and increase sexual desire. Sesame also helps with vitiligo (pigmentation disorder, characterized by the disappearance of the melanin pigment in some areas of the skin), which most often affects the female body.

23. Eliminates fungus.

Sesame is a natural anti-inflammatory agent with excellent healing properties. Antibacterial properties help to get rid of skin pathogens such as staphylococcus and streptococcus, as well as common skin fungi.

24. Heals sunburn.

Sesame seed oil helps speed up the healing of sunburn. It prevents damage to the skin from harmful UV light from the sun’s rays, preventing the appearance of wrinkles and pigmentation. Regular use of this oil significantly reduces the risk of skin cancer.

25. Detoxifies the skin.

The antioxidants found in sesame seeds help in detoxifying the skin. And when sesame oil is applied to the skin, its molecules will attract fat-soluble toxins, which can then be washed off with hot water and soap.

26. Revitalizes the skin.

Sesame seeds and oil from them maintain the elasticity of the skin, keeping it soft and tender. Small cuts, scrapes and abrasions heal. Sesame neutralizes “poisons” that form on the surface of the skin and in the pores.

27. Heals chapped feet.

If you have cracked feet or feel pain in your feet, you can apply sesame seed oil to them at night before bed and wear cotton socks. This procedure should be carried out for several days so that the feet become soft and tender.

28. Stimulates hair growth.

Sesame seeds are rich in vitamins, nutrients and minerals vital for maintaining healthy scalp and hair. Sesame seeds contain omega-3, omega-6 and omega-9 essential fatty acids that promote hair growth. Sesame seed oil stimulates hair growth, nourishes and conditions hair, and promotes a healthy scalp. Regular massage with warm sesame oil improves blood circulation, thereby accelerating hair growth.

29. Prevents scalp problems.

Massaging the scalp with sesame seed oil helps to eliminate dryness, flaking and clogging of the pores of the scalp, which means that it prevents thinning and hair loss. In addition, the anti-fungal, anti-bacterial and anti-inflammatory properties of sesame help in treating scalp infections, dandruff, they soothe irritated scalp.

30. Conditions the hair.

Sesame seed oil deeply conditions dry, damaged hair, split ends or chemically treated strands. It helps moisturize and strengthen hair, restore its shine, elasticity and softness.

31. Improves hair quality.

Sesame has the ability to darken hair, making it effective for removing premature gray hair. For maximum results, sesame oil can be combined with oils such as olive or almond.

32. Improves «male» health.

Sesame increases libido and potency, normalizes the balance of male hormones and helps to build muscle mass. Men are advised to consume both white and black sesame seeds. Both species are powerful aphrodisiacs.

1. Excess weight.

Although sesame helps to lose weight, this does not mean that it can be consumed immensely. Sesame seeds are a fairly high-calorie product, and if consumed excessively, weight gain will undoubtedly follow. Sesame is beneficial for weight loss only when consumed in moderation.

2. Colon cancer.

The same goes for the intestines. Above, we have outlined the benefits of preventing colon cancer. However, consuming sesame seeds regularly in excess will inevitably lead to health problems.

3. Diverticulitis.

Sesame seeds can cause diverticulitis. It is a certain medical condition in which extremely painful “sacs” form in the inner wall of the colon. This causes cramps, abdominal pain, constipation, and so on. Adjust your intake of sesame seeds to avoid surgery.

4. Allergic reactions.

Allergies are another side effect of consuming sesame seeds. If you are sensitive to sesame seeds, do not consume it to avoid food allergies. People who have difficulty digesting nuts and seeds, including almonds, flaxseeds, and chia seeds, should be careful when consuming sesame seeds.

5. Anaphylaxis.

Anaphylaxis is an extreme case of allergy caused by consuming sesame seeds. The entire body is exposed to this intense and rapid allergic reaction – there may be wheezing, hypotension, convulsions, etc. Then the person’s throat and airways are gradually blocked. As a result, the person begins to suffer from suffocation, which can lead to death.

6. Diarrhea.

According to scientists, sesame seeds have a strong laxative effect. This means that consuming sesame seeds in excess of the recommended daily allowance can cause loose stools and diarrhea. Try to be smart about using sesame seeds in your food.

7. Skin rashes.

Sesame seeds can also have adverse effects on the skin. If you overuse sesame seeds or use products that contain large amounts of sesame seed oil, you can provoke skin rashes, accompanied by itching and redness.

8. Hair loss.

Many people use black sesame seeds for optimal hair health. But overusing them can completely change the results. They can cause hormonal imbalances that can make the scalp oily and dry out the hair follicles. Consequently, the rate of hair loss will increase significantly. This can even lead to baldness.

9. Risk of miscarriage.

Consuming sesame seeds during the first trimester of pregnancy is believed to be detrimental to the health of the expectant mother. This can sometimes lead to miscarriage.

10. Gout.

Sesame seeds, as mentioned above, contain oxalates. Most of the calcium in the seed coat comes in the form of calcium oxalate. Most of the tahini (sesame paste) sold in grocery stores is most often made with seed kernels that remain after the hull is removed.

11. Not recommended for Wilson’s disease.

Anyone with Wilson’s disease (a genetic disorder that causes a build-up of copper in the liver) should avoid consuming large amounts of sesame seeds due to their high copper content.

• The nutritional value
• Vitamins
• Macronutrients
• Trace Elements

Sources of Research

3. In cosmetology.

In this area, sesame seeds, as mentioned earlier, are used in the form of oil. Sesame oil retains the benefits of the seeds themselves and acquires new qualities that are indispensable in cosmetology. With the help of sesame oil, you can significantly improve the condition of the skin of the face, body, and also bring dry and brittle hair back to life. Compresses are also made from sesame seeds.

Sesame seeds, known as til (in Hindi), are the oldest seasoning known to mankind. Sesame is a flowering plant in the Pedaliaceae family. There are several varieties of sesame seeds, depending on the variety: white, black and brown. White sesame seeds have a higher iron content than black sesame seeds and are mainly used as ingredients in food and as oil.

Black sesame seeds are more aromatic, contain 60% more calcium than white ones. It is they who are preferred to be used in medicines. White sesame seeds are polished, while black and brown ones retain their natural shell. After harvest, the seeds are cleaned and sorted. Any seeds that are harvested or not ripe at harvest are saved for use in sesame oil production.

The flour left over from the extraction of sesame oil (called sesame flour) contains 35 to 50 percent protein and carbohydrates, making it one of the preferred high-protein feeds for poultry and other livestock.