Grab the Goodness of Sesame Seeds This Season
Healthy Living

Grab the Goodness of Sesame Seeds This Season

Mehvish Hamdare profile Authored by Mehvish Hamdare on 20 Jan 2015 - 14:14.

Ever wondered what could be the nutritive value of these tiny sesame (til) seeds? Sesame seeds are known to add heat to the body (hence used in winters), besides adding nutritive value to the food.

Sesamum indicum (botanical name) is an important source of phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins, dietary fibre, Vitamin, B1, B6, E & K and also contains good amounts of proteins, carbohydrates and minerals such as magnesium, manganese, copper, calcium, iron and zinc.

These nutty flavoured seeds offer a plethora of health benefits from avoiding diabetes, reducing blood pressure levels, developing strong bones, controlling radiation, boosting heart health, to assisting in digestion, respiratory and oral health, detoxification and addressing depression and stress.

Sesame seeds (Sesamum indicum), whole, dried, nutritive value per 100 g. 
(Source: USDA National Nutrient Database)

Principle

Nutrient Value

Percentage of RDA

Energy

573 Kcal

29%

Carbohydrates

23.45 g

18%

Protein

17.73 g

32%

Total Fat

49.67 g

166%

Cholesterol

0 mg

0%

Dietary Fiber

11.8 g

31%

Enjoy the remarkable health benefits of sesame seeds as follows:

Promotes Heart Health

Sesame seed oil prevents atherosclerotic lesions and hence, is beneficial for heart health. Sesame seeds include sesamol, a powerful anti-oxidant and anti-inflammatory compound, considered to be valuable in battling heart disease as well as atherosclerosis. According to a study published in Nutrition and Cancer sesame seed consumption increases plasma γ-tocopherol and enhances vitamin E activity, which is reported to prevent cancer and heart diseases.

Prevents Cancer

Sesame seeds contain magnesium, phytic acid and phytosterols which have anti-cancer properties. Anti-cancer properties due to the presence of sesamin and sesamolin in sesame seeds help fight cancer. Sesame oil has been found to inhibit the growth of malignant melanoma in vitro and the proliferation of human colon cancer cells. Consuming non-soy plant lignans (such as flaxseeds, sesame seeds, grains, and beans) may cut breast cancer risk, according to a new French study published in the Journal of the National Cancer Institute.

Relieves Arthritis
A new study published in the International Journal of Rheumatic Disease shows that sesame seed supplementation can significantly improve clinical signs and symptoms of patients with knee osteoarthritis. Sesame seeds are high in copper which is known for reducing joint pains and swelling of rheumatoid arthritis.

Helps Reduce Anxiety

Sesamum indicum contain stress-relieving, anti-anxiety minerals, magnesium and calcium according to a study published in Journal of Pharmaceutical and Scientific Innovation.

Good for Digestion

Sesame seeds contain dietary fibre, necessary for a healthy digestive system and preventing constipation.

Helps prevent Diabetes

The magnesium in sesame seeds and its oil, are known to prevent diabetes. A study published in 2011 in the Clinical Journal of Nutrition showed that sesame oil improved the effectiveness of the oral antidiabetic drug glibenclamide in type 2 diabetic patients.

High Blood Pressure

Sesame oil which is rich in poly unsaturated fatty acids-PUFA, sesamin and vitamin E greatly reduces hypertension when compared to the blood pressure lowering drugs. A study published in 2006 in the Yale Journal of Biological Medicine showed that sesame oil as edible oil lowered blood pressure, decreased lipid peroxidation and increased antioxidant status in hypertensive patients on either diuretics or beta-blockers.

Great Massage Oil for Babies

A study published in the Indian Journal of Medical Research in 2000 showed that massaging infants with sesame oil is good for their growth and bone health, in comparison to mineral oil.

Tips to include sesame seeds in your diet

  • Eat them either roasted or sprinkled over your salad or stir fry vegetables.
  • Enjoy the benefits by having it in the form of sweetmeats like sesame chikki, gajak, puranpoli, namkeen puris or sprinkle on top of some dessert.
  • Sesame powder can be used in various gravies and curries or can be added in chutneys.
  • Tahini or sesame paste can be relished with pita bread or hummus.
  • White sesame seeds can be used for garnishing croissants, breads, cakes, etc for its crunchy and nutty taste.
     

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*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.