Sesame, "Sesame indicum " It is the tiny, oil-rich seed that grows in the bark of the plant.
Sesame plantThe stem of the seed gives the seeds a golden-brown color. The hulled seeds are off-white, turning brown when roasted.
Benefits of sesame Among them are protection against heart disease, diabetes, and arthritis. Besides, it had many health benefits.
What is the nutritional value of sesame?
1 tablespoon (about nine grams) nutritional content of sesame is as follows:
51.6 calories
2.1 grams carbohydrates
1,6 grams of protein
4.5 grams of fat
1.1 grams of dietary fiber
0,4 milligram copper (18 percent DV)
0,2 milligrams of manganese (11 percent DV)
87.8 milligrams calcium (9 percent DV)
31.6 milligrams magnesium (8 percent DV)
1,3 milligram iron (7 percent DV)
56.6 milligrams phosphorus (6 percent DV)
0.7 milligram zinc (5 percent DV)
0.1 milligram thiamine (5 percent DV)
0.1 milligram vitamin B6 (4 percent DV)
In addition to the nutrients listed above, a small amountniacinAlso contains folate, riboflavin, selenium, and potassium.
What Are the Benefits of Sesame?
rich in fiber
Three tablespoons (30 grams) SesameProvides 3,5 grams of fiber.
Fiber supports digestive health. It plays a role in reducing the risk of heart disease, cancer, obesity and type 2 diabetes.
Rich in antioxidants
Animal and human studies, eating sesamesuggests that it can increase the total amount of antioxidant activity in the blood.
Antioxidants help fight oxidative stress. Oxidative stress is a chemical reaction that can damage cells and increase the risk of many chronic diseases.
According to some studies, regularly eating sesamehelps reduce high cholesterol and triglycerides.
It is a source of vegetable protein.
30 gram Sesameprovides about 5 grams of protein.
Protein is important for health because it helps build everything from muscles to hormones.
It lowers blood pressure
Hypertension; It is an important risk factor for heart disease and stroke.
Sesameis high in magnesium, which helps lower blood pressure.
It prevents plaque buildup in arteries and maintains healthy blood pressure.
Benefit to bone health
Sesame; It is rich in many nutrients that strengthen bones, such as calcium. Howeveroxalate and antinutrients, which are natural compounds such as phytates, which reduce the absorption of minerals.
To limit the effect of these compounds SesameIt should be used by frying.
Reduces inflammation
Sesame seedfights inflammation.
Long-term, low-level inflammation plays a role in many chronic conditions, including obesity, cancer, heart and kidney disease.
SesameIts anti-inflammatory effect is due to the sesamin compound and its oil content.
Balances blood sugar
SesameIt is low in carbohydrates, high in protein and healthy fats. With this feature, it supports blood sugar control.
Additionally, it contains pinoresinol, a compound that can help regulate blood sugar by inhibiting the action of the digestive enzyme maltase.
Supports immunity
SesameIt is a source of nutrients such as zinc, selenium, copper, iron, vitamin B6 and vitamin E, which are necessary for the immune system.
For example, the body needs zinc to develop and activate white blood cells that recognize and attack invading microbes. Mild to moderatezinc deficiency It can even impair the activity of the immune system.
Osteoarthritis is the most common cause of joint pain and affects the knees. Many factors play a role in arthritis, such as inflammation and oxidative damage to the cartilage that causes joint inflammation.
SesameSesamin, a compound found in cedar, has anti-inflammatory and antioxidant effects that can protect cartilage.
Thyroid health
SesameIt is a good source of selenium. This mineral plays a vital role in the production of thyroid hormones.
Additionally, it is a good source of iron, copper, zinc and vitamin B6. It supports the production of thyroid hormones and is beneficial for thyroid health.
Provides hormonal balance
with phytoestrogenrare plant compounds similar to the hormone estrogen and Sesame It is a good source of phytoestrogens.
Because, menopause when estrogen levels drop during Sesameis beneficial for women.
For example, phytoestrogens help prevent hot flashes and other menopausal symptoms.
What are the harms of sesame?
Like some other foods, Sesame It can also trigger allergic reactions in some people.
People who have trouble digesting nuts and seeds, such as almonds, flaxseeds, and chia seeds Sesameshould be careful while eating.
Sesame seedcontains oxalate, which is generally safe to consume in medium settings. However, when consumed in high amounts, kidney stones and great worsens the situation.
In addition, those with Wilson's disease, which is a genetic disorder caused by copper accumulation in the liver, Sesameshould stay away from.
How is sesame used?
Sesame; It gives aroma and fine crunch to many dishes. You can use this seed as follows;
