Sesame seeds are one of the earliest oil seeds that were domesticated and used for culinary and medicinal purposes by ancient human colonies.
They belong to the family of Pedaliaceae in the genus Sesamum, a tall annual herb which is commonly found in Asia. The largest producer of Sesame is Burma in South East Asia.
It is a drought tolerant sturdy plant which can be grown in the desert kind of landscapes. Sesame seeds are known for their toasted nutty taste and these seeds have the highest oil content exceeding 50% mark!
It is known for its long shelf life and dense nutritional value which includes proteins and carbohydrates as well. In this write up we will touch upon the important health benefits of sesame seeds.
Sesame Seeds Health Benefits and Nutrition Facts
1. Sesame Seeds Contains Healthy Fats For Healthy heart
Sesame seeds are a dense source of Monounsaturated fatty acids better known as LDL (Low-Density Lipoproteins).
They reduce the concentration of Bad cholesterol in the body and discourage deposition of plaque along the arteries.
Good cholesterol reduces the risk of blockages in blood vessels and ensures smooth and unobstructed blood flow.
They are packed with high magnesium content, a trace metal which helps in lowering blood pressure.
150 grams of the seeds contain about 518 mg of magnesium, which fulfills 129% of our daily requirement of Magnesium.
These qualities in Sesame seed helps in keeping your heart healthy and optimizes its function.
2. Sesame Seed Contains High Amino Acid
An amino acid is known as the building block of our body because many of our muscles and tissues are made up of them.
Sesame seeds contain 61% of proteins that translate into Amino acid. Amongst the oil seeds, Sesame has the most impressive amino acid profile in spite of the high fat content that they have.
Amino acid gives cells their structure and can show a better result for working out in the form of strengthening muscles. It helps in achieving a balanced metabolism.
Lack of Amino acid pool in the body is usually the reason for most of our weight gain, hair loss, sleep disorders, lifestyle disorders and unfit bodies.
3. Sesame Keep Diabetes In Control
As mentioned earlier, Sesame seed contain Magnesium in high quantity which is known for its positive effects on regularizing blood pressure.
Studies have shown that sesame oil specifically has properties that control the glucose level in diabetics.
It has zero glycemic index in consumable quantities i.e. 150 grams or 1 cup of sesame seeds has a nil glycemic load.
These studies have shown that the combination of sesame oil with conventional drugs can help in effective diabetes management.
Another study conducted on 20 subjects with pre-diabetes symptoms showed improvement in Lipid profile, lower plasma cholesterol, and glycemic levels in about six weeks of regular sesame seeds administration.
4. Sesame Gives Healthy Skin
A scrub made out of Sesame seed can help you reduce the skin tans and further protect from harmful Ultraviolet rays.
It is a well know fact that the oil reduces dryness and signs of aging like premature wrinkling of the skin. The anti-inflammatory effects of Sesame oil can provide relief from annoying sunburns as well.
It is a great anti-oxidant and thus helps in detoxifying your skin.
Expeditious healing of cuts and bruises can also be facilitated by regular use of this oil. In many cold regions where massaging babies are common, sesame oil is used to alleviate dryness and nurture babies sensitive skin.
5. Sesame Helps To Relieve Stress
One ounce of Sesame seeds contains about 28% and 25% of our daily requirement of Calcium and Magnesium respectively.
Both of these have been associated with better nerve function, reduction of mood swings and as a mood enhancer. In fact, Calcium is known to reduce the Premenstrual Syndrome in women.
Tryptophan in Sesame seed facilitates Serotonin secretion which in turn lowers pain naturally and regulates sleep pattern.
Munching on Sesame seed is good for your nervous system and it helps you in alleviating insomnia as well. They have the unique ability to relieve from anxiety and can be helpful in people suffering from psychological disorders.
6. It Helps To Improve Liver Function
Drinking a lot or have suffered liver damage owing to certain medicinal drugs and other reasons?
Well, these seeds might just be the food that your liver needs to heal. Sesame seeds contain anti-inflammatory Polyphenol called Sesamin. This particular lignan has been found to be especially effective for healing liver damage.
Many a times alcohol abuse and over dosage of certain drugs leads to a condition called Hepatotoxicity which is actually liver damage caused by chemicals.
They come under the category of Hepatoprotectant which includes food items that protect the liver.
7. Sesame Seed Protects From Anemia
There are two trace metals and minerals that actually form our blood cells. Most of the blood cells in our body are composed of Iron and Copper. The Iron and Copper atoms attach oxygen to themselves and transport it to all body parts through the blood stream.
An ounce of seeds can make up for about 23% of Iron and 25% of Magnesium daily requirement.
It is pertinent to mention here that black sesame seeds are considered more potent than the white ones for curing anemia.
8. Sesame Seed Is Rich Source Of Fiber
It has a high fiber composition. About 128 grams or an ounce of it contains almost 3.9 grams of dietary fiber.
Dietary fiber alleviates constipation and pushes digested food through the intestines, thereby cleaning the colons.
This function makes it an ideal inclusion in the diet of those who are suffering from chronic constipation or undergoing colon related treatment including Colon cancer.
High fiber diet is also a natural appetite killer which makes it good for those who are seeking to lose extra weight. Fiber makes you feel full for a longer time and smaller portions of fiber rich food can satisfy your hunger easily. This is why snacking on its seeds when hungry can help you from binging on food.
A Word of Caution
Those who suffer from nut allergies are prone to allergic reaction from sesame seeds as well. These seeds and their oil are considered to be heavy and this is why can cause rashes on some sensitive skins.
It is advised that a patch test should be done before using it on the body.
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