We often see sesame seeds on our burger buns, and some other foods we eat on streets, or in restaurants. It is undeniable that sesame seeds are useful in the field of culinary. Well, it doesn’t stop right there, sesame seeds are also oozing with so many benefits for the health. In fact, there are various health benefits of sesame seeds that are beneficial for the overall health. If you want to know more, feel free to give this article a read.
Sesame Seeds…
The sesame seeds came from the plant genus, Sesamum. Scientifically, it is popular as the Sesamum indicum. The sesame seeds are reflected to be the world’s oldest oilseed crop. In fact, it has been cultivated for about 3500 years now. The evidence of it being native actually forms in India and in Africa. The plant on where the sesame seeds are obtained are extremely buoyant and may grow in places wherein some other crops may fail. This is the reason why it is severely trusted on for ages.
Even though it is a seed plant, it may still bother those people with allergies as well as has a particularly nutty taste. Furthermore, many of the health benefits of sesame seeds actually comes from its oils, which are mainly available in greater concentration in the sesame seeds, than in some other oilseed crop in the world. The height of the plant is about 3 feet and its seeds come from the small pods that are along the axes of the plant.
Sesame seeds, as we know, are very small. In fact, they are only about 3 to 4 millimeters long and 2 millimeters wide. However, about 3.85 million metric tons of sesame seeds are being produced annually. Moreover, they come in wide array of colors, which depends on what strain or variety of sesame plant it is. The sesame seeds are usually added to salads, bread toppings, as well as in some grain products. Furthermore, they are also added to crackers, soups, cakes, sushi, and so much more.
Varieties of Sesame Seeds
There are more than a few varieties of sesame seeds, varying on what type of cultivar it is. It is either black, white, or brown sesame seeds.
- The black ones are more delightful and are much stronger in terms of the aroma than the other types. Furthermore, they are also most preferred in the medical field. They also contain about 60% calcium more than the white sesame seed.
- The brown sesame seeds are the ones that keep their hulls. This is what makes them different from the black and the white.
- The white sesame seeds have high iron concentration and are mostly beneficial as an ingredient in foods.
Nutritional Facts of Sesame Seeds
100 grams or one (1) serving of sesame seeds contain the following nutritional values:
| Principle | Amount | % Daily Value |
| Energy | 573 Kcal | 29% |
| Carbohydrates | 23.45 grams | 18% |
| Total fat | 49.67 grams | 166% |
| Protein | 17.73 grams | 32% |
| Dietary fiber | 11.8 grams | 31% |
| Cholesterol | 0 milligram | 0% |
| Vitamins | ||
| Vitamin A | 9 IU | <1% |
| Vitamin E | 0.25 milligrams | 2% |
| Vitamin C | 0 | 0% |
| Thiamin | 0.791 milligrams | 66% |
| Riboflavin | 0.247 milligrams | 19% |
| Pyridoxine | 0.790 milligrams | 61% |
| Pantothenic acid | 0.050 milligrams | 1% |
| Niacin | 4.515 milligrams | 28% |
| Folates | 97 µg | 25% |
| Electrolytes | ||
| Potassium | 468 milligrams | 10% |
| Sodium | 11 milligrams | 1% |
| Minerals | ||
| Iron | 14.55 milligrams | 182% |
| Copper | 4.082 milligrams | 453% |
| Calcium | 975 milligrams | 998% |
| Manganese | 2.460 milligrams | 107% |
| Magnesium | 351 milligrams | 88% |
| Selenium | 34.4 µg | 62.5% |
| Phosphorus | 629 milligrams | 90% |
| Zinc | 7.75 milligrams | 70% |
Health Benefits of Sesame Seeds
Here are some of the most staggering health benefits of sesame seeds:
- Helps in boosting metabolism: the high levels of prote4in in sesame seeds are beneficial in giving a boost to the metabolic function of the body. This is beneficial in adding to the overall, strength, mobility, healthy cellular growth, and more.
- Takes care of the skin and hair: the high levels of zinc in the sesame seeds are beneficial in forming collagen in the body. The collagen, as we know, helps in strengthening the skin, hair, and the muscle tissue.
- Helps in improving the oral health: this is probably one of the most notable health benefits of sesame seeds. This is since the seed is beneficial in improving the oral health. Furthermore, it also acts as an astringent and antibacterial on the oral health.
- Gives protection against radiation: the sesamol compound of sesame seeds are beneficial in protecting the DNA against harmful effects of radiation. Therefore, it is beneficial in reducing the chances of contracting any forms of cancer due to its cellular mutation.
- Helps in reducing inflammation: the copper content of the sesame seed is beneficial in reducing inflammation in the muscles, bones, and in joints. Thus reducing the connected pain of arthritis.
- Helps in improving digestion: there is a significant amount of fiber in sesame seeds, making it an important element for the healthy digestion. This is because it helps in bulking up the bowel movements and help in moving them through the digestive system.
- Helps in preventing cancer: the essential vitamins and minerals in sesame seeds are what makes it essential in the prevention of cancer onset.
Truly, sesame seeds are astoundingly amazing not just in the field of culinary, but also in the field of health.
