What are the benefits of sesame seeds for humans? In official and folk medicine

Sesame (from lat. Sesamum- oil plant) is an annual and perennial plant in the pods of which sesame seeds ripen. There are several types of sesame seeds: white, yellow, brown and black. But most often there are two main types: white and black. White ones are used in cooking for dishes exposed to heat treatment, and black ones - on the contrary. This type is more fragrant.

Humanity began to use sesame seeds a very long time ago. It was used in medicinal purposes also in Ancient Greece, Rome, Babylon and China. Mentions of sesame oil are reflected in the ancient cultural heritage of many countries, as well as in the Holy Scriptures. The first to describe maximum amount The beneficial properties of sesame and sesame oil were Avicenna, who created a huge work on healing in the 11th century.

Currently, sesame seeds for export are grown in the Transcaucasus, Central Asia, the Far East and India.

Selection and storage

When buying sesame seeds, you need to choose those that do not stick together and are as dry as possible.

The most useful are raw seeds sesame, because during heat treatment the bulk nutrients evaporates. However, store long time raw seeds should not be used. After 1-2 months they begin to go rancid. Sesame oil obtained by cold pressing can be stored for the longest time. It retains its beneficial properties for 9 years without significant changes in the vitamin, mineral and chemical composition. The taste of the oil is similar to olive oil, but is more aromatic and without the inherent olive oil bitterness. You cannot fry in sesame oil, because... it immediately begins to burn and when high temperature carcinogenic substances begin to form in it. It is used exclusively for seasoning vegetables, meat and cheese salads. Sesame oil is also used for cosmetic purposes for massage, makeup removal and as a base for moisturizing creams.

Use and application

Sesame seeds are used in cooking to prepare cassinaki, sweets, halva and other sweets, in baked goods and as a seasoning for meat.

Calorie content of sesame

Sesame has high calorie content because of high content fats and proteins. 100 g of sesame – 560 kcal. And 100 g of sesame oil contains 884 kcal. This product causes obesity, so it is important for overweight people, as well as those who are watching their figure, to use it with caution.

Nutritional value per 100 grams:

Useful properties of sesame

Composition and presence of nutrients

Sesame seeds are classified as Pancake week products. They contain almost 60% of the seed volume vegetable fats, including linoleic, oleic, palmitic, myristic, arachidic, stearic and lignoceric acids. These substances are essential for the human body and take part in all vital processes. Also, sesame seeds are rich in vitamin mineral composition. It contains vitamins, , and group B; minerals - magnesium, zinc, phosphorus, iron, but most of all calcium. For 100 g of sesame there is as much as 783 mg, which is daily dose adult. In addition, the seeds contain organic acids: beta-sitosterol, phytin and lecithin.

Useful and healing properties

Sesame oil should not be used with aspirin and oxalic acid, since when calcium combines with them, it forms deposits in the kidneys.

There are known cases of individual intolerance to sesame.

By consuming sesame, you can not only diversify your daily diet, but also a short time get rid of many diseases and improve the general condition of the body. It is equally useful in both grain and oil form. Therefore, in this article we will analyze the benefits and harms of sesame seeds, how to take this product, and when it is better to stop using it.

Chemical composition and calorie content of sesame seeds

Sesame seeds are quite high in calories, as half of them are fat. There are 570 kcal per 100 grams of product. Seeds include a large number of calcium, which is absorbed by the body much better than what we get from dairy products.

Another useful component of sesame seeds is sesamin. The substance is used in for preventive purposes, since it effectively removes cholesterol.

In addition, the composition includes:

• lecithin;
• tocopherol;
• phytosterol;
• retinol;
• phytin;
• B vitamins;
• minerals;
• ascorbic acid;
• phosphorus;
• vitamin PP;
• magnesium;
• potassium;
• iron.

Sesame seeds - benefits for the body

The beneficial properties of sesame seeds are noted as follows:

• Can improve the general condition of hair and nails.
• Normalize blood composition and amino acid balance.
• They help activate bone growth and strengthen the frame, so they can be considered an indispensable product for the child’s body.
• Serves as a prevention of joint diseases and osteoporosis.
• They lower cholesterol levels and help build muscle mass.
• They increase immunity, which is why the seeds must be eaten during pneumonia, when colds and asthma.
• Maintains mammary glands in a healthy state.
• Increases libido when consumed simultaneously with flax seeds.
• They eliminate various redness and rashes, and also even out the color of the skin on the face when added to ointments and creams.
• They restore tissue after sunburn, being part of moisturizing and rejuvenating cosmetics.

The seeds of the plant are allowed to be taken internally, using both raw grains and the oil obtained from them. The second has found wide application in cooking and cosmetology. If you start using sesame seeds If you have diabetes, you may be able to stop taking medications completely over time.

For men

Representatives of the stronger sex who are involved in bodybuilding should pay special attention to sesame seeds. Due to the large amount of protein, they accompany the growth muscle mass, and also help to recover after intense physical exertion.

Sesame is considered one of the most common seasonings, especially in Eastern countries.

This plant is an ancient crop; its description as a food product and medicine has been known for many centuries.

Sesame is the same as sesame; this is its threefold correct name. The benefits and harms of sesame, and its use will be discussed in detail in the article.

Where and how does sesame grow?

The sesame plant occurs wild and is successfully cultivated in regions with warm climates. It is a tall herbaceous plant (height - up to 3 meters), blooming with white, pink, lilac flowers (blooming lasts only a day).

As soon as the flower withers, a pod-box with sesame seeds appears in its place. One box can contain up to 100 seeds.

The most famous is Indian sesame, because it has been successfully grown in this country since ancient times. Sesame is also widely cultivated in North Africa, Pakistan, Central Asia, the Caucasus, and the Krasnodar region of Russia. It can also be grown in temperate climates, but the yield will be low.

Composition and calorie content of sesame

Sesame calcium is perfectly absorbed and is present in such quantities that it is enough to support the bones of a pregnant woman and for the proper formation of the fetal bone apparatus.

At regular use sesame helps prevent anemia and promotes the production of blood cells. It relieves the pregnant woman from constipation, and bowel movements become regular. If you eat the product, there will be no problems with the immune system, and urination will return to normal, which is important during gestation.

Expectant mothers can eat the seeds in any form - adding them to dishes or consuming sesame paste. Sesame halva is also tasty, however, in the third trimester it is undesirable to eat a lot of sweet dishes, especially with honey.

Of course, you shouldn’t eat sesame seeds by the spoonful every day.– it is enough to sometimes add a teaspoon of seeds to food or eat 50 g of paste without harm to health.

Is it possible to eat sesame while breastfeeding?

When breastfeeding, the mother and child's body urgently needs calcium, which can be obtained from sesame in sufficient quantities. The nutritional value of sesame is great, and the quality of milk against its background will be higher. Therefore, the question of whether a nursing mother can eat sesame seeds has a positive answer.

The mother is allowed to consume the plant oil little by little. It is usually seasoned with vegetable salads and added to dishes. oriental cuisine. Hormonal background when consuming the oil, it returns to normal, heart function improves, skin, hair, and nails come into shape.

Occasionally, an allergy to sesame occurs, so use a new one. This product should be used with caution by nursing mothers. Among other things, overeating may cause nausea and vomiting in the baby.

Therefore, it is enough to add the seeds to baked goods or sprinkle them a little on the salad, and eat a teaspoon of oil per day or also as an additive to dishes.

How much sesame can you eat per day?

The norm for using the product for an adult is no more than 3 teaspoons per day.. Based on the same amount, you can calculate the rate of inclusion of baked goods, pasta and other dishes in the menu.

To make the product easier to chew and digest, it can be soaked. Some people also practice grinding sesame, which will not affect its properties, although it cannot be stored in its ground form. Particularly evident medicinal properties sesame when it is germinated, and the amount of vitamins C and E in it increases significantly.

How and where to buy sesame

You can usually buy unhulled sesame seeds or ready-packed seeds at any grocery market, as well as in the seasoning section of the supermarket. Sesame is also sold in stores healthy eating, in the form of bars - in pharmacies.

When purchasing, evaluate the smell - quality product has a fresh, not musty aroma. Sesame oil is made from raw and roasted sesame (the second is more flavorful), but nutritional value they are the same.

In addition to the above - video:

Sesame has long been called “food for the Gods” because its rich vitamin and nutritional composition can give a person a lot positive properties: improve health, improve well-being, eliminate problems. There are special rules for eating seeds, both seeds and oil, which you should pay utmost attention to.

Sesame is a well-known white, oily and very aromatic seed. Not everyone knows that sesame is often called “sesame”.

This is an oriental plant that is extremely popular in Japanese, Chinese, Vietnamese and Indian cuisine.

This plant looks extremely unusual and visually resembles a small box, slightly oblong in shape, which is completely filled with seeds of different colors. Sesame seeds can range from snow-white to deep black in color.

The remaining seeds can be yellow and brown and all shades of these colors.

A pleasant feature of sesame is its very delicate and slightly spicy aroma. It is this property that allows it to be used as a seasoning in cooking. But this is far from the last use of sesame, because it has found its application both in medicine and in cosmetology.

There is an opinion that in the east, since ancient times, a special elixir of immortality, which also included sesame seeds, was popular. However, this plant is still considered very useful for humans.

Useful qualities of the plant:

• These seeds naturally contain a lot healthy oil, which has a very beneficial effect on the functioning of the human body. These oils improve work gastrointestinal tract , after all Sesame oil completely organic and rich in carbohydrates, vitamins, proteins, amino acids and fatty acids
• Sesame seeds contain a large amount of vitamins that are very useful for humans. Most of all in them vitamin A And great amount B vitamins. In addition, the presence of vitamin E, PP and vitamin C
• Sesame has a rich mineral composition. Sesame is rich phosphorus, it contains a lot of calcium, quite a bit of magnesium and potassium

It is important to note that the amount of antioxidants that are in sesame can be stored in the seed for quite a long time - up to ten years.

The many beneficial properties of sesame allow the seeds to provide not only medicinal, but also preventive properties. Thus, sesame is able to normalize many processes in the body:

• provide prevention of diseases of bone tissue and joints
• improve metabolism
• lower blood cholesterol levels
• provide cancer prevention

A substance that is part of sesame and has a beneficial effect is called phytin. It is he who helps normalize all metabolic processes in the body.

Oil obtained from sesame is used in medicine. A variety of preparations for various uses are prepared from it. These can be either ointments for external use or in the form of injections.

Various compresses and plasters are also soaked in sesame oil, which helps wounds heal faster. Another use of the oil is in the form of enemas that cleanse the intestines.

The use of pure sesame oil internally helps the stomach cope with ulcers and gastritis. In addition, regular consumption of oil helps remove toxic substances and waste from the body.

If you make regular face masks with sesame oil, you can avoid skin problems: rashes, irritations, acne.

Sesame contraindications:

• Like any plant that has a number of beneficial properties, sesame also has its own certain contraindications. First, the most basic disadvantage of semen is its ability to affect blood clotting. It is for this reason that people suffering from thrombosis should not often eat sesame.
• It is also prohibited to eat sesame for those who regularly suffer from urolithiasis.
• In addition, any person should not consume sesame seeds and sesame oil in large quantities.
• It is permissible to consume sesame seeds only in a certain limited quantity - no more than three full teaspoons per day in any form: in salad, in baked goods, in the form of kozinak

What is the difference between white and black sesame?

Of course, everyone knows what sesame is. However, many may be confused by its color scheme, since sesame can be either white or black. What is the difference between this seed?

Everything is much simpler than it seems. Black sesame ripens together with white sesame, but has a brighter and stronger pleasant aroma and, unlike white, it does not need to be peeled.

It should be noted that black sesame is rich in iron; it contains much more of it than white sesame. It is for this reason that black sesame is recommended for consumption by those who suffer from anemia and general weakness of the body.

Black sesame is most often grown in China and Thailand, while the largest suppliers of white seeds are El Salvador and Mexico.

If the black seed is peeled, it does not become white; its kernel remains black. White sesame also does not change color, but it must be peeled.

Black sesame is noticeably bitter, unlike white sesame. White sesame has a pleasant nutty taste. The black seed is more oily and is mainly used to produce oil.

Black sesame is ideal for making salads and desserts, while white sesame is ideal for baking and making bars.

Use both black and white sesame recommended together with the husk, since it contains 90% useful minerals and beneficial properties. Sesame husks are rich in fiber, which has a beneficial effect on the digestive process.

Beneficial and medicinal properties of black and white sesame and contraindications

It is necessary to analyze in detail all the medicinal properties of both black and white sesame, taking into account all possible contraindications.

It is worth noting that consuming sesame oil on an empty stomach can cause unpleasant sensations: nausea and vomiting.

What are the benefits of sesame for women and men?

Sesame seed has many positive properties that have a beneficial effect on the female body:

• Sesame seeds are rich in antioxidants and are therefore frequent use has a rejuvenating effect on the skin and the entire body for women
• Sesame seeds, when consumed regularly, can have a beneficial effect on women's health and improve the functioning of the sexual sphere. Especially if sesame seeds are consumed with poppy seeds or flaxseeds
• Sesame seeds contain a large amount of female hormones. It is especially useful for women who have reached menopause and are experiencing hormonal imbalance.
• Sesame oil is recommended for use by women during lactation, as it can improve milk flow and reduce the likelihood that an inflammatory process may begin in the breast

Sesame seeds also have a beneficial effect on men's health:

• Sesame seeds are rich in vitamin E and therefore have a very beneficial effect on the condition men's health and it is for this reason that sesame is often called an “aphrodisiac”
• To achieve the effect, lightly fry sesame seeds in a frying pan and eat them with honey and nuts.
• In addition, sesame seeds are rich in the important mineral zinc. It is zinc that is responsible for the production of sex hormones in both women and men
• Zinc in sesame can have a direct and beneficial effect on the prostate, improving its functioning and preventing cancer of this gland.
• Besides, rich content zinc, vitamin E and others useful elements, improves the reproductive function of men, improving the functioning of the genital organs and improving the quantity, and most importantly, the quality of sperm

It has been proven that sesame (aka sesame) improves blood circulation both throughout the body and in the pelvic organs. Thus, it has a beneficial effect on the male genital organs, improving erection and helping to make sex last longer.

The amino acids contained in sesame have a beneficial effect on the production male body testosterone is the main sex hormone, which is responsible not only for general well-being, but also for sexual function.

How to eat sesame seeds and oil: benefits and harms

The modern market offers consumers two main types of sesame: black and white, as well as oil extracted from the seeds. But you should know how to use each type of product so as not to harm yourself and get the maximum benefit from sesame:

• If you want to receive from seed maximum benefit, you should know that it should be consumed raw, unprocessed, and preferably with the husk. If the seeds are fried, they lose half of their beneficial properties, both white and black
• Sesame oil often used both in cosmetology and medicine. It is often taken internally, one tablespoon per day, to saturate your body with beneficial microelements.
• Regular consumption of pure sesame oil favors the digestive process and eliminates the problem of difficult bowel movements, normalizing stool
• If consumed sesame seeds together with poppy and flaxseeds, you can get a powerful boost of zinc and vitamin E, which will almost instantly serve as an aphrodisiac for your body
• Not rare Sesame oil used externally, applied to the skin and this is correct, because it can not only nourish it, but also protect it from harmful ultraviolet radiation
• Many people use Sesame oil externally to improve skin condition, smooth out wrinkles and improve hair structure
• Sesame seeds often consumed by those who regularly struggle with problems excess weight. But in in this case It should be noted that sesame oil is absolutely contraindicated for them due to its high calorie content, preference should be given to black sesame, which retains a fiber-rich shell

Sesame should never be subjected to any heat treatment before consumption, as this will cause the loss of about 90% of its nutritional properties.

All you need to do is pour water over the seeds and let them brew for ten hours. Such seeds become softer and larger, they are easily chewed and do not lose their benefits.

What makes sesame seeds unique: replenishing the body with calcium

• Sesame seeds are incredibly rich in vitamins and other microelements that are important for the normal functioning of any person.
• It is worth paying special attention calcium, which is contained in sesame in sufficient quantities
• Sesame can safely be called a “champion” among other seeds in terms of calcium content
• It is for this reason that it is recommended to be consumed, but in limited quantities, by women in pregnancy.
• It is extremely useful to use sesame for adolescents whose bone and skeletal systems are experiencing their strengthening and growth, as well as for older people in order to avoid brittle bones and inflammatory processes in the joints
• In addition to the fact that sesame can strengthen bones, it also helps remove various and harmful products metabolism
• Calcium contained in sesame improves the secretion of hormones in human body

Is it possible to eat sesame seeds for pregnant and lactating women?

The unique properties of sesame help people of all ages fight various problems: constipation, gastritis, bone and joint diseases, skin imperfections.

It is worth noting positive influence sesame on the body of a pregnant woman. You can eat sesame during pregnancy and breastfeeding, but only in limited quantities and based on your own tolerance of this product.

What are the benefits of sesame during pregnancy and lactation:

• The rich content of vitamin and calcium in sesame has a beneficial effect on the embryo, giving it the necessary complex of microelements for development
• Sesame seeds and oil are easily digestible and cannot give any unpleasant sensations to either mother or baby
• When choosing sesame for consumption, do not give preference to polished seeds, as they are intended only to add flavor and decorate baked goods. Choose black or white sesame seeds with husks
• Do not eat more than three teaspoons of seed per day. You can eat it like pure form, and add various dishes: to salad, to meat, to desserts
• During lactation, one teaspoon of sesame oil per day will be enough. If you eat a lot of butter, you risk giving your milk a bitter taste. This, in turn, may not attract the baby and make him anxious.
• Sesame oil and sesame seeds have a beneficial effect on the lactation process, increasing the flow of milk and making it a little fatter. This milk will give your baby fullness and energy.
• By consuming sesame seeds, a pregnant woman or a nursing mother does not have to worry about having a calcium deficiency, which over time will lead to bone diseases and tooth loss.
• Regular consumption of sesame seeds contributes to the normal formation of bone tissue in the embryo and the avoidance of serious problems and diseases
• Pregnant women are advised to consume a spoonful of oil daily to improve bowel movements and avoid painful constipation.

Rich vitamin composition sesame will have a strengthening effect on the body and will help a woman recover faster after childbirth.

At what age can you give seeds, kozinaki, halva and sesame oil to children?

• The researchers did the math and were surprised when they noticed that sesame seeds contained three times more calcium than natural milk. In addition, the rich mineral composition can have a beneficial effect on the functioning of the liver and glands.
• Any specific restrictions on the use of sesame in childhood does not exist and each time you should focus only on the individual tolerance of the product by each person
• So, in childhood, when the child has teeth and begins to try serious adult food, you can spoil him occasionally a small piece kazinaka
• It is worth noting that if for an adult the norm of pure sesame seeds per day is three teaspoons, then the norm for a child should be strictly limited to one teaspoon per day. The same goes for oil.
• Sesame seed and natural dishes from it can be consumed in limited quantities at any age; each time after consuming the seed, a child should monitor his well-being, stool and skin condition for the presence of allergic reaction

What are the calories in sesame seeds?

Another feature of sesame is that since it is an oil plant, it is very high in calories. On average, about ten grams of sesame can give a person about 550 kcal, 50% of this product will be pure oil.

It is worth noting that sesame is too heavy and high-calorie food for overweight people. Therefore, those losing weight should not eat more than one teaspoon of sesame seeds per day, and best of all, if it is not polished sesame.

Its husk contains a lot of fiber, which has a beneficial effect on the process of weight loss and digestion.

Video: “Sesame. The recipe for your youth. Food of the gods"

16.04.2018

Sesame seeds, despite their tiny size, have incredible health benefits, which is one of the reasons why they are so popular in cooking. Today you will learn everything about what sesame is, why it is so good for health, and how black sesame differs from white sesame. You will also receive information not only about the benefits of sesame, but also that it can cause harm if you do not take into account a number of contraindications.

What is sesame?

Sesame is a small, flat, oval seed that comes in a variety of colors depending on the type, including white, yellow, black and red, and is used as a seasoning with a nutty flavor and a subtle, almost imperceptible crunch.

It adds texture to bakery products, nutty aroma for sushi and rolls, French fries and salads, and is also used to prepare tasty and nutritious spicy mixtures, such as tahini and hummus.

What sesame looks like - photo

general description

Sesame is a tall annual herbaceous plant of the Pedaliaceae family that is widely grown in Asia, especially in Burma, China and India. It is also one of the main crops for commercial cultivation in Nigeria, Sudan and Ethiopia. Scientific name: Sesamum indicum.

Sesame and sesame are the same name for this spice.

It can reach a height of 2 m. It has pink or white flowers and long leaves.

How sesame grows - photo

This is what a sesame plant looks like.

After flowering, pods will appear containing small white, brown or black seeds depending on the variety.

The pod (2-5 cm long) is a long rectangular capsule-like box with deep grooves on the sides. Each contains up to 100 or more seeds.

What is the difference between black sesame and white sesame

Sesame seeds have an outer coating that can be removed. It is also called the shell or husk.

White sesame is a seed that has been hulled. They are relatively easy to find on sale and are more popular.

The difference between black and white sesame is relatively small and they can be used interchangeably.

The most obvious difference will be the color. The difference is due to the fact that black sesame seeds are not peeled, while white sesame seeds have the shell removed, and these are the internal parts of the seeds.

One example of another difference is that black sesame seeds are richer in calcium than their white counterparts. They are also slightly bitter as a result of the presence of the shell. Another difference is the texture.

How to choose and where to buy sesame seeds

You can buy sesame seeds at all major grocery stores and specialty health food stores. They are mostly available everywhere as they are one of the most popular condiments in the world.

Sesame paste is usually sold in glass jars— there are several good Chinese brands on the market. Don't be surprised if the vegetable oil used in the paste separates and forms a layer on top, this is normal. Just stir well before use.

How and how long to store sesame seeds

Sesame seeds are high in unsaturated fat and therefore should be stored in airtight containers to prevent them from going rancid. Place them in a cool, dark place.

At proper storage The shelf life of dry sesame seeds is several months. Store raw white seeds in the refrigerator.

Once opened, sesame paste can be stored in the refrigerator for several months.

What is the smell and taste of sesame?

Sesame seeds have almost no smell, but if you dry them hot frying pan, a nutty aroma and taste appears.

White sesame seeds have a caramel-like scent with nutty and sweet notes.

Black sesame has a richer flavor that can be compared to dark chocolate.

Chemical composition

The health benefits of sesame seeds are due to their chemical composition, rich in vitamins, minerals, natural oils and organic compounds.

Nutritional value per 100 g of whole dried sesame seeds (Sesamum indicum)

Health Benefits of Sesame Seeds

Sesame is rich in phytonutrients - omega-6 fatty acids, flavonoid phenolic antioxidants, vitamins and dietary fiber that have beneficial properties and promote health.

• Delicious, crunchy sesame seeds are widely regarded as healthy foods. Calorie content of sesame: 100 grams of seeds contain 573 calories. Although most of its calories come from fat, it contains several vital nutrients, minerals, antioxidants and vitamins.
• The seeds are especially rich in oleic acid, which helps lower LDL or "bad cholesterol" levels and increases HDL or " good cholesterol" in blood. Research shows that a diet rich in monounsaturated fats helps prevent coronary artery disease and stroke.
• Sesame – valuable source dietary protein with amino acids of excellent quality, which are especially necessary for a growing body. Just 100g of seeds provides about 18g of protein (32% of the recommended daily value).
• Sesame seeds contain many health-promoting compounds such as sesamol, sesamin, furylmethanethiol, guaiacol, phenylethanethiol and furanol, vinylguacol and decadienal. Sesamol and sesamin are enzymatic antioxidants - a means of intracellular protection. Together, these compounds help remove harmful free radicals from the human body.
• Sesame is one of the seeds rich in quality vitamins and minerals. It is high in B vitamins such as niacin, folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6) and riboflavin.
• 100 g of sesame contains 97 mcg of folic acid, this is about 25% of the recommended daily consumption. Folic acid is necessary for DNA synthesis. When prescribed to pregnant mothers, it prevents neural tube defects in newborns.
• Niacin is another B-complex vitamin found abundantly in sesame seeds. About 4.5 mg or 28% of the required amount is obtained from just 100 g of seeds. Niacin helps reduce levels of “bad” cholesterol in the blood. In addition, it helps reduce anxiety and neurosis.

The seeds are incredibly rich in many important minerals. Calcium, iron, manganese, zinc, magnesium, selenium and copper are concentrated in sesame seeds. Many of these minerals play vital roles in bone mineralization, red blood cell production, enzyme synthesis, hormone production, and the normal functioning of the heart muscle.

For example, the calcium content in 100 g of sesame is 975 mg - 98% of the required daily requirement. This excellent remedy for the prevention of osteoporosis. One quarter cup of natural sesame seeds provides more calcium than a whole glass milk. A tablespoon of seeds contains approximately 88 mg of calcium. The body needs it because it is the main building material and participates in the processes of restoring the structure of bones, hair, and teeth.

Just one handful of sesame seeds per day provides enough recommended amounts of antioxidants, minerals, vitamins and protein.

How and with what to eat sesame to absorb calcium

Cooking and prolonged heating changes the nutritional value of sesame. For example, calcium levels decrease by about 60% when the membrane is removed. However, the form of calcium in it is calcium oxalate, and it is poorly absorbed by the body.

When the seeds are ground, as in tahini or sesame oil, the nutrients are more easily absorbed. When left whole, the seeds are almost indigestible

Research shows that calcium levels are slightly higher when the seeds are slightly toasted.

Sesame should not be considered as the main source of calcium due to the fact that it is in the form of oxalates. To help it be better absorbed, consider taking vitamin D and Omega-3.

The benefits of sesame for the body

Sesame seeds are extremely beneficial for the health of men and women and help prevent and treat diseases.

• Sesame prevents diabetes. These seeds are a source of magnesium and are also rich in various other nutrients. Together they lower blood glucose levels, thereby reducing the risk of developing diabetes. People suffering from diabetes can use sesame oil for cooking.
• Sesame is a natural cure for anemia. Black seeds are one of the most recommended home remedies for anemia as well as other iron deficiency problems.
• Prevents cardiovascular diseases . Sesame seed oil helps prevent atherosclerotic lesions and is therefore very beneficial for heart health. Sesamol, an antioxidant present in sesame seeds, improves cardiovascular health.
• Has anti-cancer properties. Sesame seeds contain magnesium, which has an anti-cancer reputation. They also contain an anti-cancer compound known as phytate. Thanks to the actions of these ingredients, sesame reduces the risk of colorectal tumors and even prevents their onset.
• Improves digestion. Sesame seeds contain fiber, which helps with normal functioning digestive system and colon.
• Sesame eases symptoms of rheumatoid arthritis. The seeds contain copper, which has anti-inflammatory and antioxidant properties, reduces swelling and pain associated with rheumatoid arthritis. This mineral also strengthens the bones, blood vessels and joints of the body.
• Prevents respiratory disorders. The presence of magnesium in sesame seeds reduces the risk of developing asthma and other respiratory diseases by reducing airway spasms.
• Protects DNA from radiation. Sesamol protects DNA from damage caused by radiation.
• Sesame promotes bone health. It contains zinc, a mineral that stimulates bone density. Zinc deficiency is associated with the onset of osteoporosis. The seeds also contain calcium, which is essential for healthy bones.
• Reduces stress and improves sleep quality. Antispasmodic agents magnesium and calcium regulate muscle function, improving the transmission of nerve impulses. Thiamine, a natural sedative, helps nerve function. Sesame seeds also contain tryptophan, an amino acid that helps in the secretion of serotonin. Serotonin is essential for reducing pain and regulating sleep.
• Reduces cholesterol levels. Black sesame seeds are rich in lignans, which... well known for their cholesterol-lowering properties. Black sesame seeds also contain plant compounds called phytosterols, which have cholesterol-like structures. Hence, including these seeds in your diet can definitely help you get rid of high blood cholesterol levels.
• Sesame is good for pregnant women and the fetus. Rich folic acid The seeds promote proper DNA synthesis in the fetus and increase the health of the pregnant mother. The iron in black sesame prevents pregnancy-induced anemia. However, this source of nutrients is not recommended during the initial stages of pregnancy.

Contraindications (harm) of sesame seeds

Sesame products should be avoided by people with an allergy to sesame seeds, as hives, dermatitis, itching, etc. may occur. This is a kind of individual hypersensitivity reaction in some people, which is not so common.

Sesame is contraindicated during the first trimester of pregnancy.

Use of sesame seeds in cooking

Black and white sesame seeds are used in different ways in cooking:

• Black - for desserts, soups or fillings.
• White - turns into sesame paste or used for coating desserts, fried foods and also for decorating food.

White sesame seeds are almost always toasted before consumption.

Here's how sesame is used in cooking:

• The toasted seeds are crushed and mixed with olive or any other vegetable oil to obtain a semi-solid, aromatic paste, which is then added to various dishes. It's called tahini. It is one of the main ingredients of the famous Middle Eastern dish hummus.
• Toasted sesame seeds are sprinkled on sandwiches, cookies, bread, cakes, salads and deep-fried dishes.
• In Europe it is mainly used in the production of margarine.
• Roasted and crushed sesame seeds are often sprinkled on salads, desserts and other confectionery products.
• Sesame is used in the Japanese spice Gomashio.
• They sprinkle it asian dishes and rolls.
• Sesame oil, obtained from seeds, is one of the most sought after vegetable oils in Malaysia, Indonesia and southern parts of India.

How to make sesame tahini - a simple recipe

Tahini is a paste made from sesame seeds that can be used as an ingredient in sauces or on its own on crackers and toast, or for dipping fruits and vegetables.

Total cooking time: 15 minutes.

Yield: 4 cups.

Ingredients:

• 5 cups white sesame seeds;
• 1½ cups olive oil.

Preparation:

1. Preheat the oven to 180 C.
2. Place the sesame seeds on a parchment-lined baking sheet and bake for 5-10 minutes, stirring the seeds frequently with a spatula. Avoid browning.
3. Let cool for 20 minutes.
4. Transfer the sesame seeds to a food processor and add the oil. Grind for 2 minutes.
5. Check the consistency. The goal is a thick but flowy texture. Add oil or sesame until desired result.

Tahini is stored tightly in the refrigerator. closed container for up to 3 months.

How to replace sesame in recipes

If a recipe calls for sesame seeds and you don't have any on hand, try substituting them. alternative options from the list below.

• Poppy seeds. They also have little flavor until they are baked or fried. This produces nutty and spicy notes similar to sesame seeds. Both are used in breads, cakes and candies. You will need the same amount of poppy seeds as a substitute and this will work for most recipes.
• Flax seeds . They provide the same nutty notes that you get from sesame seeds. Please note that flax seeds need to be well ground as they are difficult to digest. They will vary in texture and may not be suitable for all dishes that call for sesame seeds. For replacement, use a 1:1 ratio.
• Hulled sunflower seeds. They're slightly larger than sesame seeds, but they have a similar mild, nutty flavor and also add crunch to dishes. Add them to desserts, baked goods, or sprinkle on salads. Sunflower seed kernels work well in most dishes that call for sesame seeds.