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Sesame (also known as sesame) is one of the oldest cultivated plants used by mankind. It is not only a delicious addition to dishes, but can also have a positive impact on human health. The author of the Ayurvedic treatise Charaka Samhita was one of the first to notice and describe this in 700 BC. Modern scientists also confirm the benefits of the product. Nutritionist Olga Stepanova will tell you more about the nutritional properties of sesame seeds and how to consume them.
What are the benefits of sesame seeds?
Sesame seeds are an excellent source of nutrients and contain a number of beneficial ingredients that contribute to better health. Main benefits of the product:
- Sesame contains a significant amount of trace elements. These include calcium, iron, magnesium, phosphorus, manganese, zinc, and selenium. It is also rich in vitamins: B1 (thiamine), B3 (niacin), B6, folic acid and E.
- The product contains natural antioxidants that protect the body from free radical damage. Antioxidants help reduce inflammation, strengthen the immune system and reduce the risk of developing chronic diseases;
- Sesame contains phytoestrogens, which are plant compounds. They have a positive effect on women’s health: in particular, they reduce menopausal symptoms and strengthen bones.
It is worth noting that the amount of nutrients in sesame varies depending on the type and form of consumption. Read more about this below.
The most famous types of grains
There are several types of sesame seeds that differ in color and use. In particular, these are:
- white sesame is the most common type, which has a neutral flavor and is used to make bread, cookies, sauces, and condiments;
- black – has a rich flavor and deeper taste compared to white. It is used in Asian cuisine for desserts, sauces and main dishes;
- brown – is a less common type. It has a light nutty flavor. It is used mainly for baking.
Sesame consumption: what does our body get?
Sesame does a lot to maintain human health. Let’s look at the most important properties.
Supporting bone and joint health
Sesame seeds are an excellent source of calcium, magnesium, and phosphorus, key trace elements necessary for strengthening bones and teeth. Regular consumption of sesame seeds is an excellent prevention of osteoporosis. The product also provides bone strength.
Lowering cholesterol levels
Sesame contains phytosterols, which help reduce the level of “bad” cholesterol (LDL) in the body. This reduces the risk of developing cardiovascular disease.
Improve memory and cognitive function
The grain contains lecithin, which is an important component for brain health. It promotes the transmission of nerve signals in the brain, which in turn improves basic cognitive functions.
Maintaining healthy skin and hair
Sesame oil contains antioxidants and vitamin E, which moisturize the skin, prevent wrinkles and maintain healthy hair. It also helps to heal wounds and reduce skin irritation.
Support for the immune system
Antioxidants and anti-inflammatory compounds help fight harmful viruses and bacteria.
Sesame in Ayurveda
In Ayurveda, the traditional Indian system of medicine, sesame plays an important role as a valuable product for a balanced diet and health maintenance. It is considered a therapeutic and nutritional agent that affects various aspects of the body:
- sesame is believed to have properties that help balance Vata energy. This, in particular, reduces anxiety and stress;
- sesame affects the health of the gastrointestinal tract. It helps to increase the secretion of gastric juice and improves digestion;
- in Ayurveda, sesame seeds are known for their beneficial properties for women. It strengthens the reproductive system, improves hormonal balance and reduces the unpleasant symptoms of menstrual disorders.
In general, sesame is considered a food supplement in Ayurveda that balances all energies or Doshas: Vata, Pitta and Kapha. It helps to maintain harmony in the body and contributes to its optimal functioning.
How to eat sesame seeds: tips from a nutritionist
Sesame seeds can be consumed in various forms. The easiest way to eat it is raw: add the seeds to salads, bread, and yogurt. Sesame seeds can also be ground in a coffee grinder or blender and added to sauces, pastes, soups, cereals, or used as a seasoning.
Oil is in demand: it has a characteristic flavor and aroma. It is used for frying and seasoning dishes. A good option is to do massages with a small amount of oil.
Sesame (tahini) paste is very tasty. It is often used to prepare oriental dishes. It adds a lot of bright flavor and texture to sauces and salads.
Sesame milk can be made by mixing the seeds with water and steeping for several hours. The resulting liquid can be used as a substitute for cow’s milk or added to coffee, cereal, or smoothies.
Scientists confirm that sesame seeds help lower cholesterol levels, maintain bone health, support the cardiovascular system, and improve skin. In addition, sesame has antioxidant properties and can help reduce inflammation in the body. In the context of Ayurveda, sesame is considered a valuable food that can balance the body’s energy.
“Sesame is a valuable product that can help maintain and improve your health. Eating sesame seeds is a smart solution for maintaining a balanced and healthy diet,” says nutritionist Olga Stepanova.
