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Sesame, also known as sesame, is a seed, derived from a plant whose scientific name is Sesamum indicum, rich in fiber that helps improve bowel function and promote heart health.
These seeds are rich in antioxidants, lignans, vitamin E and other micronutrients that guarantee several properties for health and, according to the place where it is grown, sesame can be of various types, and white, black, sesame can be found. yellow, brown and red.
Due to its astringent, analgesic, antioxidant, anti-inflammatory and antimicrobial properties, sesame could have several health benefits, including:
- It favors weight loss, as it is rich in fiber, it helps to increase satiety and decrease hunger;
- It improves gastrointestinal health and regulates blood sugar levels, as it contains lignans, a type of soluble fiber that helps to hydrate and increase the volume of feces, facilitating intestinal transit and preventing constipation, in addition to also reducing constipation. absorption of sugar in the intestine;
- Reduces the risk of cardiovascular disease, as it helps to lower cholesterol levels. Apparently, sesamine, which is a type of lignan present in seeds, is related to the metabolism of fats in the body, favoring their oxidation in the liver and helping to reduce bad cholesterol, LDL;
- Helps control blood pressure, as it is rich in polyunsaturated fatty acids, sesamine and vitamin E, which act as anti-inflammatories and antioxidants, helping to relax blood vessels;
- Improves skin health, facilitating healing and avoiding age spots, since it is rich in antioxidants that prevent damage caused by free radicals;
- It increases the body's defenses, since they have antimicrobial properties and nutrients such as selenium, vitamin E and zinc that strengthen the immune system;
- Keeps bones and teeth strong, as it is a good source of calcium, phosphorus and magnesium, important minerals for bone health;
- Prevents liver damage by eliminating toxic substances from the body;
- Reduces symptoms of menopause and premenstrual tension, as it contains phytoestrogens that help regulate estrogen levels in the body;
- Regulates the production of thyroid hormones, since it has selenium, which is important for the proper functioning of the thyroid;
- Prevents neurological diseases, posi contains selenium, choline, B vitamins and vitamin E, which are important nutrients for brain health;
- It can help to relieve the pain caused by arthritis, since the sesamine present in its composition has chondroprotective, analgesic and anti-inflammatory properties that help to relieve the malaise.
In addition, sesame is also rich in folate and therefore can be used in the diet of pregnant women to decrease the risk of malformations in the baby, such as spina bifida or heart disease. In addition, it also prevents cases of anemia in pregnant women and pre-eclampsia.
Nutritional composition
The following table shows the nutritional composition for 1 tablespoon of sesame, which corresponds to 10 grams:
Components | 1 tablespoon of sesame (10 g) |
Energy | 56.7 kcal |
Proteins | 1.69 g |
Fats | 4.8 g |
Carbohydrates | 2.60 g |
Fibers | 1.7 g |
Vitamin B1 | 0.12 mg |
Vitamin B2 | 0.05 mg |
Vitamin B3 | 0.55 mg |
Vitamin B6 | 0.01 mg |
Folates | 9.6 mcg |
Vitamin A | 0.3 mcg |
Vitamin E | 0.02 mg |
Hill | 2.56 mg |
Calcium | 13.1 mg |
Iron | 0.79 mg |
Magnesium | 34.6 mg |
Phosphor | 77.4 mg |
Potassium | 40.6 mg |
Zinc | 1.02 mg |
Selenium | 3.44 mcg |
Copper | 0.15 mg |
Phytoestrogens | 8008 mcg |
It is important to mention that to obtain all the benefits mentioned above, sesame seeds must be included in a balanced and healthy diet.
How to consume
Sesame can be consumed in its natural form, in the form of seeds, or used to make pastes, breads, cakes or cookies, for example.
In addition, these seeds do not alter the taste of food and can be added to yogurt, rice, salads, cereal bars, cereals, porridge, vitamins, juices or to make hummus, for example, helping to decrease carbohydrate absorption and increase satiety, thus favoring weight loss.
The recommended amount of sesame for the full benefit is 1 to 2 tablespoons per day.
Sesame recipes
Some recipes that can be made with sesame are:
1. Sesame paste
Sesame paste, also known as Tahini, is easy to make and can be placed in breads, for example, or used to make sauces or to season other dishes, such as falafel, for example.
To make the Tahine, just brown 1 cup of sesame seeds in a frying pan, taking care not to burn the seeds. Then, let it cool slightly and put the seeds and 3 tablespoons of olive oil in the processor, leaving the equipment on until the paste is formed.
During the process, it is even possible to add more oil to achieve the desired texture. In addition, it can be seasoned with salt and pepper to taste.
2. Sesame biscuit
The sesame biscuit is a great option for a snack or to eat with coffee and tea.
Ingredients
- 1 ½ cup of whole wheat flour;
- ½ cup of sesame;
- ½ cup of flax seed;
- 2 tablespoons of olive oil;
- 1 egg.
Preparation mode
In a container, combine all the ingredients and mix by hand until a dough forms. Then, roll out the dough, cut into smaller pieces, place on a greased baking sheet and make small holes in the pieces with the aid of a fork. Then, place the pan in the oven preheated to 180 ºC and leave for about 15 minutes or until golden brown. Finally, just let it cool down a bit and consume.