Sesame seeds are packed with essential nutrients that contribute to various bodily function including the health of the digestive system, bones, muscles, cardiovascular system, and nervous system. Rich in protein, fiber, minerals (like calcium, magnesium, iron, and zinc), and vitamins (such as vitamin E and B vitamins), sesame seeds are known for their antioxidant properties and may even help prevent certain diseases.
The use of sesame seeds dates back thousands of years in the Middle East, where they are a staple in many dishes, especially za'atar (a traditional herb mixture). They are also the primary ingredient in tahini, a well-known spread.
Janine Awad Jamil, a nutrition expert, shares her insights on the top benefits of sesame seeds:
Nutritional Content of Sesame Seeds
Sesame seeds are composed of:
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55% oils
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20% protein
They are also an important source of essential fatty acids, which support skin health and protect against burns. In fact, sesame oil is commonly used in natural ointments to treat burns.
Sesame oil contains 50-60% oils, rich in two types of beneficial fatty acids: sesamin and sesamolin. These oils are abundant in oleic acid and linoleic acid, along with essential amino acids such as lysine, tryptophan, and methionine, which are vital for treating issues like muscle spasms and insomnia.
Sesame Seeds for Lowering Cholesterol and Blood Pressure
Sesame is rich in phytosterols, compounds that aid in the absorption of bad cholesterol (LDL) from the intestines, helping to eliminate it from the body. Studies have shown that sesame contains the highest level of phytosterols compared to 27 other types of seeds. Beta-sitosterol, one of the main phytosterols in sesame, is particularly beneficial for heart and artery health and may also help prevent prostate cancer.
Research has demonstrated that consuming 50 grams of sesame seeds daily for 5 weeks can significantly lower total cholesterol and LDL (bad cholesterol) levels, while improving HDL (good cholesterol) levels.
Additionally, sesame consumption has been shown to positively affect blood pressure levels. A daily handful of sesame seeds for 40-45 days can help improve blood pressure control.
Sesame Seeds for Hormonal Balance and Cancer Prevention
Studies have revealed that sesame seeds can influence the secretion of sex hormones, particularly in the pre-menopausal period. The sesamin in sesame is converted in the intestines into a form of estrogen, which can positively impact these hormones.
Moreover, sesame has anti-cancer properties, particularly for breast and colon cancer. This is due to its rich content of enterolactone, a natural hormone produced in the intestines and colon, which has been shown to help fight cancer.
Sesame Seeds and Weight Loss
Sesame seeds help increase the body’s fat-burning process. The fats found in sesame communicate with the brain to signal feelings of fullness, particularly between meals. These fats boost the body’s metabolism and reduce the secretion of ghrelin, the hunger hormone, thus helping in weight management.
Anti-Aging Benefits of Sesame Seeds
Sesame seeds are rich in antioxidants, which protect the body’s cells from damage caused by free radicals. Free radicals are highly reactive molecules that are believed to contribute to the development of heart disease, certain types of cancer, and other age-related conditions. By neutralizing these free radicals, sesame seeds help combat the signs of aging and promote overall health.
Conclusion
Sesame seeds are an incredibly versatile food with impressive health benefits. From boosting heart health and lowering cholesterol to supporting skin health and fighting cancer, these tiny seeds are a powerful addition to any diet. Their role in promoting hormonal balance, aiding weight loss, and preventing aging makes them a valuable superfood for long-term well-being. So, whether you enjoy them in tahini, as a snack, or in your favorite dishes, sesame seeds offer a wealth of health benefits worth incorporating into your daily routine.
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