Sesame seeds: health benefits and harms

Sesame is a fairly ancient culture. The history of its cultivation is associated with many legends. According to some sources, the ancient Babylonians baked sesame pies and made wines based on it, from other sources it is known that the Egyptians actively used sesame seeds in the field of medicine. In the Ancient East, sesame was attributed magical properties and considered it a source of eternal life.

How and where does sesame grow

Sesame is a thermophilic plant, for this reason it is more popular in southern countries. At one time, Indians, Pakistanis, and North Africans were the first to grow sesame seeds. A little later, the culture spread in Southeast and Central Asia, as well as in the Caucasus.

The plant can grow up to 200 cm, in the middle zone - up to 75 cm. There are both annual varieties and perennials. Sesame flowers have a white, pink or blue tint. Sesame blooms for only 1 day, the plant self-pollinates, after which green pods appear, which contain about 75–85 seeds.

Kinds

There are a considerable number of sesame species (about 35). The most common types of sesame are:

1. White - used, as a rule, in baking, while the seeds do not have to be processed, they can be consumed in kind.
2. Black - has healing properties. Seeds contain much more calcium than refined grains. It is used for the manufacture of oil or in crushed form is served with rice.
3. Brown - butter is made from it, and is also used for the production of sweets and other sweets.

What is the difference between black sesame and white

White sesame seeds are peeled grains. It is used as a sprinkle of baked goods. The grains have a rather soft texture and a bright sweetish aftertaste.

Black sesame has healing properties, so it is considered more beneficial for the body. Seeds are used in various fields - from cosmetology to cooking. Grains have a bitter taste. Oil is made from black sesame, and it can also be used with rice and vegetables.

Which seeds are healthier: white or black

Black sesame has a wider range of medicinal properties in comparison with white, so it is believed that it is more useful.

How much sesame can you eat per day

The optimal daily dose for an adult is no more than 3 tablespoons. It is important to ensure that the seeds are thoroughly chewed, otherwise it will be difficult for the body to absorb this product. For example, you can grind grains in a coffee grinder or fry them.

It is better to eat seeds in the morning on an empty stomach. It is not recommended to eat a daily dose at a time, as nausea and thirst attacks can occur.

Composition and calorie content

100 g of product contain:

• Calories - 565 kcal.
• Proteins - 19.4 g.
• Fats - 48.7.
• Carbohydrates - 12.2.
• Sesame is rich:
• Potassium (497 mg).
• Calcium (1474 mg).
• Magnesium (540 mg).
• Sodium (75 mg).
• Phosphorus (720 mg.).
• Iron (16 mg).

Useful properties of sesame seeds

General benefit

1. Benefits for hair. The fatty acids contained in this product are a natural stimulator of hair growth. They not only nourish the scalp, but also help strengthen the follicles. People with hair loss are advised to consume sesame seed oil. This product helps maintain the natural color of the hair, thereby preventing premature graying.
2. Source of protein. Seeds are rich in protein, 100 g of the product contains 19 g. Therefore, sesame seeds are very often present in many diet recipes.
3. Cancer Prevention Seeds contain a large amount of minerals. One of them is magnesium, which is known for its anti-cancer properties.
4. Decreased blood sugar. Grains are rich in magnesium, which helps the body control glucose levels. Therefore, this product is approved and even recommended for use by people with diabetes.
5. Prevention of heart disease. Sesame has anti-atherogenic properties, so it is very useful for heart disease. In addition, the seeds contain oleic acid, which helps control cholesterol. Therefore, regular use of seeds reduces the likelihood of a stroke.
6. The cure for anemia. Sesame seeds are rich in iron. Therefore, sesame is a natural treatment for anemia.
7. Help treat rheumatoid arthritis. Grains contain copper, antioxidant enzymes, and compounds that help reduce joint pain and inflammation.
8. The cure for respiratory diseases. Due to the presence of magnesium in the seeds, sesame can act as a treatment for respiratory diseases. The product is recommended for people with asthma, as this will help alleviate the symptoms of such diseases.
9. DNA protection. Sesamol is an antioxidant found in sesame seeds that successfully fights free radicals and protects DNA from damage.
10. Digestion support. Seeds play an important role in maintaining the proper functioning of the digestive system. Being a good source of fiber, seeds help the colon to carry out their duties and ensure the smooth functioning of the intestine.
11. Guaranteed bone health. Sesame contains a significant amount of zinc. This mineral supports bone health and prevents osteoporosis.
12. Supporting oral health. Another great feature of this product is that it has a very beneficial effect on the health of the oral cavity. Grains help clean teeth from plaque and even maintain their whiteness. Therefore, it is recommended to rinse the oral cavity regularly with sesame seed oil.

For women

Sesame seeds are rich in active substances such as phytosterols. They have a beneficial effect on the female body. Phytosterols promote rejuvenation, lower cholesterol, strengthen immunity and support the work of the endocrine system. They also favorably affect the reproductive system of women.

For men

The use of sesame seeds has a beneficial effect on the male body, especially the seeds are useful for potency. Sesame helps increase the number and motility of sperm, and is sometimes even prescribed as a treatment for male infertility. Sesame also supports the immune system and helps restore the body.

During pregnancy

Some people believe that pregnant women should not eat sesame seeds, as this can adversely affect the baby or even lead to a miscarriage. However, there is no scientific evidence to support this.

It is known that sesame seeds have such important nutrients as iron and protein, which are useful for a pregnant woman and her fetus.In general, sesame seeds are not harmful to expectant mothers. However, not every organism responds to the same food equally. If, after eating sesame seeds, indigestion occurs, then this product must be excluded from the diet. Some experts say that it is better not to eat sesame during the first trimester, as this can cause nausea.

When breastfeeding

Sesame contains calcium. This mineral is necessary during breastfeeding, as it helps to increase the amount of milk. But again, it is worth remembering that when using the product, you must adhere to reasonable standards. Women who suffer from increased blood clotting or thrombophlebitis are not allowed to use sesame.

For kids

Sesame is useful for both adults and children, the only difference is the dosage. An adult can consume about 2-3 tablespoons per day, children - no more than 1 teaspoon. The consumption rate is not recommended to be exceeded, as this can adversely affect the children's body. It is allowed to include sesame in the children's diet from the age of 1, but you need to be very careful and monitor the condition of the baby.

Many pediatricians recommend that children give sesame halva, which perfectly increases the level of hemoglobin in the body.

How to take sesame for weight loss

Sesame helps fight extra pounds. Seeds not only have a pleasant nutty taste, but also help to suppress appetite, give a feeling of satiety and moisturize the intestines. Sesame is recommended to be used as part of cold dishes. You can also just chew and eat it immediately before meals (15 g of seeds up to 3 times a day), while grains should be washed down with warm water.

Sesame seeds in medicine

In the field of medicine, sesame is used for hypertension, joint inflammation, asthma, as well as heart diseases and gastrointestinal problems.

With diabetes

People suffering from diabetes are allowed to consume sesame seeds (up to 2 teaspoons per day). Seeds can be added to vegetable salads or to meat dishes. As for baking, sprinkled with sesame seeds, it is recommended to exclude it from the diet.

Important: the glycemic index of sesame seeds is 35 units.

With pancreatitis

During periods of exacerbation of the disease, it is forbidden to use sesame seeds. They are quite difficult to digest, and also contain many calories. But if we are talking about periods when the condition is more or less stabilizing, or a significant weakening of the disease, then the permissible daily rate is 30 grams.

With gastritis

With exacerbation of gastritis, it is necessary to exclude sesame from your diet. Since sesame irritates the stomach, even in periods of remission it is not recommended to use this product. In extreme cases, you can sometimes add a small amount of seeds to dishes.

For the intestines

Sesame contains enzymes that have a beneficial effect on the digestive tract. They participate in the process of assimilation of important elements, this facilitates the work of the intestine, prevents the accumulation of toxins and the deposition of fats, which is reflected in body weight.

For constipation

Sesame is a natural enveloping and wound healing agent, and also helps to cope with constipation. To get rid of constipation, it is necessary to consume sesame seeds on an empty stomach, this will help cleanse the intestines and remove accumulated toxins.

With gout

Eating sesame with gout is not recommended, but is allowed. You can add grains to salads, but it is worth remembering that sesame contains oxalates. Excessive consumption of sesame seeds and, accordingly, ingestion of a large amount of oxalates in the body can cause exacerbation of gout, so moderation must be observed.

With hemorrhoids

With hemorrhoids sesame decoction, you can wash the problem area. To do this, pour 2 tbsp.sesame seeds 0.5 liters of boiling water, cook over low heat for 4-5 minutes. Then the broth should be infused in a warm place until completely cooled. After this, the broth can already be used as a solution for the bath or rubbing the anus.

For bones

Sesame contains a significant amount of zinc. This mineral, as you know, promotes the compaction of bone tissue, and also prevents the occurrence of osteoporosis.

Sesame in cosmetology

Sesame is widely used in the field of cosmetology, as it has a rich chemical composition. This product is used in hair and skin care.

For face

Mask for maintaining youthful skin

Ingredients:

• apple - 1 pc.;
• sesame oil - 1 tsp;

How to cook:

1. Peel the apple and grate the pulp.
2. Add sesame oil to the apple.
3. Apply the mixture to the face.
4. Wait 15 minutes.
5. Wash your face with water.

Mask for firmness and freshness of the skin
Ingredients:

• sesame oil;
• honey;
• the grape juice.

How to cook:

1. In equal proportions, mix oil, honey and juice.
2. Apply the mixture to the face.
3. Wait 15 minutes.
4. Wash your face with water.

Mask for problem skin
Ingredients:

• sesame oil - 1 tsp;
• rice - 100 g;
• pear - 1 pc.

How to cook:

1. Boil rice over low heat until gruel (do not add salt).
2. Mash the pear with oil.
3. Add the resulting mixture to rice gruel.
4. Apply a warm mixture to problem areas.
5. Wait 20 minutes.
6. Wash off any residue. To remove the mask, it is recommended to use chamomile decoction.

For hair

Mask for nourishing hair

It will be required according to the recipe:

• sesame oil - 30 ml (for medium length);
• lemon juice - 3 tsp;
• a hat.

How to cook:

1. Mix oil with lemon juice.
2. Apply the mixture over the entire length of the hair and put on a hat.
3. Wait 2-3 hours (can be left overnight).
4. To wash hair.

Mask for hair restoration
What do you need:

• warm honey (liquid) - 2 tbsp .;
• chicken yolk - 2 pcs.;
• sesame oil - 2 tbsp .;
• a hat.

How to cook:

1. Mix honey, yolk and butter.
2. Spread the mixture along the entire length of the hair and put on a hat.
3. Wait 30 minutes to 2 hours.
4. To wash hair.

What is useful sesame oil

Sesame seed oil is a prophylactic against various infectious diseases. This product also helps the body maintain healthy bone tissue, controls blood pressure, speeds up metabolism and blood circulation, moisturizes the skin, alleviates pain in arthritis and helps with constipation.

Specialists highlight such useful properties of oil:

1. Supports skin health. Oil helps in the treatment of skin inflammations. Penetrating deep into the skin, the oil has a detoxifying effect, which helps to keep the skin young and healthy.
2. Strengthens bones. With regular use of the product, osteoporosis and many other age-related diseases associated with weakening of bones can be avoided.
3. Lowers blood pressure. Oil helps lower blood pressure. A study in India showed that in patients with high blood pressure who regularly consumed sesame oil, the indicators returned to normal values. It was also recorded that most of the study participants lost weight during this period. It is also worth noting that the blood pressure of the participants increased when they stopped taking the oil.
4. Slows down aging. Sesame prevents the oxidation of skin cells and promotes its rejuvenation. Seeds contain antioxidants that prevent the early appearance of wrinkles.
5. Relieves arthritis pain. Copper is a key mineral that helps fight various swelling. The oil contains copper, so using it you can reduce the pain caused by arthritis. In addition to this, the mineral also helps strengthen bones and joints.
6. Helps with constipation. Drinking one or two tablespoons of sesame oil per day helps lubricate the intestines, which helps to remove constipation.
7. Prevention of a hangover. Sesamine, present in sesame oil, helps the liver get rid of the effects of alcohol.
8. Reduces sodium. A study by the Yale Journal of Biology showed that taking sesame oil not only helps lower blood pressure, but also lowers sodium levels in the body.

The benefits of Sesame Urbec

Urbek - this is the name of the paste obtained by grinding the dried sesame with stone millstones. It turns out quite a thick mass of milky color. As a result of such processing, the raw material does not lose its beneficial properties. Typically, the product is stored in glass jars in a cool, dry place at room temperature.

100 g of product contains 575 kcal. Urbache has a large amount of calcium, which promotes the growth and strengthening of bones, nails and teeth. Fiber, which is present in urbache, supports the digestive tract.

Urbech is a natural prophylactic for constipation. This product is approved for use by people suffering from celiac disease because it does not contain gluten.

Sesame halva: benefits and harms

Sesame halva contains a large amount of vitamins and minerals. This is a highly nutritious product, which contains zinc, calcium, manganese, magnesium, sodium and other compounds. It also contains vegetable protein, fats and carbohydrates. Special benefits from its consumption can be obtained by people with diseases of the cardiovascular system. It is also worth noting that the fatty acids contained in it normalize fatty, lipid metabolism.

Halva is quite high-calorie, per 100 g of product, 500 kcal. If you do not observe the norm of consumption of the product, then this can adversely affect the digestive system, as well as on the teeth. After eating halva, diathesis may occur in children. For diabetes or obesity, such a product is not recommended.

Cooking Sesame Seeds

Sesame seeds have a nutty, slightly sweet taste. After frying, their taste becomes more saturated. Therefore, in the field of cooking, sesame is very often used as a fragrant-spicy seasoning.

The most popular are whole seeds, sesame oil and grain powder, and the leaves of the plant are used fresh and pickled. Seeds act as decoration and flavoring of bakery products, cookies and crackers. Sesame powders are used in the preparation of meat, mushroom soups, vegetable casseroles, as well as dessert dishes, gravy and sauces.

How to make sesame milk

Ingredients:

• unroasted sesame seeds - 100 g;
• honey - 2 tsp;
• water - 1 l.

How to cook:

1. Soak sesame in cold water (7-8 hours).
2. Drain, rinse the seeds. Add honey and water (1 cup) to the seeds.
3. Grind the seeds in a blender until smooth.
4. Add water, mix with a blender.
5. Adjust the density of the resulting milk by adding water (you can also add a pinch of vanillin).
6. Strain the resulting mass through gauze or strainer.

Milk will have a light sweetish nutty flavor. It can be used in the preparation of cocoa or added to coffee.

How to make kozinaki from sesame seeds

Ingredients:

• sesame seeds - 250 g;
• honey - 250 g;
• sugar - 50 g.

How to cook:

1. Add honey and sugar to the stewpan, mix, put simmer on low heat (10 minutes).
2. Put sesame seeds on a dry preheated frying pan, and, stirring, fry them until they turn golden (1-2 minutes). After that, add the fried seeds to the honey-sugar mixture and mix.
3. Moisten a parchment sheet in water and put the resulting mass on it.Spread it over the surface and allow to cool.
4. After the mass has cooled, cut the kozinaki into squares.

How to fry sesame seeds

1. Pour the seeds into a dry frying pan and put on a fry over medium heat.
2. While stirring with a wooden spatula, fry the grains. After heating the pan, the fire can be removed to a minimum. Wait until the seeds turn golden (3-5 minutes).
3. After the seeds reach the desired condition, transfer them to a plate (preferably flat).
4. Wait for the sesame to cool.

Sesame porridge recipe

Ingredients:

• sesame seeds - 30 g;
• banana - 1 pc.;
• water (boiled) - 80 ml.

How to cook:

1. In the evening, fill the seeds with water (you can directly in the blender).
2. In the morning, grind the seeds in a blender (about 2 minutes), add the banana and mix again in a blender (1 minute).
3. Transfer the resulting porridge to a plate.

How can I replace sesame seeds

In fact, it is not easy to find a substitute for sesame seeds, as this product has a special taste. The most suitable alternatives are sunflower or poppy seeds.

Harm and contraindications

In some cases, sesame seeds can cause allergies. The main danger is the occurrence of anaphylaxis, which can manifest itself in various forms.

Anaphylaxis is a body reaction that occurs as a result of the production of a large number of powerful chemicals. These chemicals cause what is called anaphylactic shock in medical circles. In this case, blood pressure can sharply decrease, and breathing is also difficult.

Sesame is not recommended for people with increased blood clotting, as well as suffering from thrombosis, urolithiasis.

Symptoms of Sesame Allergy

Sesame allergy (or anaphylaxis) can manifest itself with a number of symptoms. Here is some of them:

• difficulty breathing
• cough;
• nausea;
• stomach ache;
• vomiting
• hives;
• itching in the oral cavity;
• redness of the face.

People with gout and Wilson's disease are advised to exclude sesame from their diet. In order not to cause allergic reactions, pregnant and lactating women need to observe the norm of consumption of sesame.

How to choose and store sesame seeds

1. When buying sesame seeds, you should pay attention to the color and smell of the seeds. Grains should have a light shade without a beautiful smell, and it is necessary that the seeds are crumbly.
2. Consider the fact that unrefined seeds have a longer shelf life.
3. It is recommended to purchase packaged sesame seeds.

Sesame should be stored in a dry, ventilated area without access to sunlight. Recommended storage temperature is around 0 degrees and below.

How to eat sesame so that calcium is absorbed

As you know, sesame contains calcium, but this mineral is not always absorbed by the body. It is worth noting that the processed seeds contain 10 times less calcium than whole, therefore it is recommended to choose dry, crumbly and unprocessed grains.

You can store the product for about 6 months in a hermetically sealed container in a dark and cool room. If you need to keep the useful components of sesame seeds (including calcium), you need to fry the seeds gently and over low heat.

Here are a few rules to help you absorb calcium:

1. Calcium is better absorbed if vitamin D is present in the body in sufficient quantities. To get it, you need to walk as often as possible in sunny weather (during this, the body is exposed to ultraviolet rays, which contributes to the production of vitamin D).
2. It is also worth making sure that there is enough phosphorus in the body.Therefore, it is recommended to combine calcium intake with fish and seafood, fresh herbs and cottage cheese.
3. It is necessary to monitor the acid balance in the stomach.
4. Physical activity should not overload the body.
5. It is worth limiting the consumption of certain products, namely carbonated drinks, coffee, salt, sorrel and spinach.

How to germinate sesame seeds

Germinate sesame seeds using jars or an electric scooter (a device that controls temperature and humidity).

What should be done:

1. Sort seeds from pebbles and debris, then rinse thoroughly under running water. Then put the seeds in the prepared jar. If there is a scooter, then just put the sesame seeds in special containers.
2. Then pour the seeds with clean water (room temperature) and leave them in this form for 5-8 hours. Seeds will absorb the moisture they need for the germination process.
3. Drain and set the can upside down (in this form, sesame seeds will not mold).

Seeds will germinate in about a day. And here it is important to note that the longer the germination lasts, the more bitter they will be.

When the sprouts reach a height of 3-5 mm, place them in the refrigerator so that the growth process slows down. This will extend the period in which sesame can be consumed (about 3 days).

Important: it is not recommended to consume such a sesame seedling which has reached a length of more than 5 mm.

Can sesame be given to animals

Sesame is considered a very good component of the food of cats and dogs. It is an excellent source of vegetable fat, as well as protein and fiber. However, you should make sure that the consistency of the stool of the animal does not change.

Interesting facts about sesame seeds

1. The leading producers of sesame seeds in the world are India, Myanmar, China, Nigeria and Tanzania.
2. Since ancient times, women use sesame seeds to maintain their beauty and youth. From some sources it is known that Roman soldiers consumed sesame seeds in order to maintain their strength.
3. Sesame seeds were brought to America by African slaves in the 17th century, and sesame oil was especially popular in the 1930s.
4. In ancient times, the Arabs used sesame seeds and sesame oil to prepare various dishes that provide food during the long journeys of caravans through the hot, dry desert.
5. Sesame seeds do not contain gluten and, therefore, can be consumed by people suffering from celiac disease.
6. Sesame seeds contain special fibers called sesamine and sesamoline, which can help lower cholesterol, help regulate blood pressure and are an excellent source of vitamin E.
7. In India, sesame seeds are used in sacred rituals, they are a symbol of immortality. During the funeral, the Indians carry sesame vases, it is believed that this helps the dead to go to another world.
8. Sesame oil is extremely popular in North Africa, the Middle East, Turkey and Greece. Compared to peanut butter, it has more calcium, fiber, and less saturated fat.
9. Zinc, magnesium, iron, phosphorus, selenium, manganese - all these compounds are contained in sesame. This product is also a source of calcium. Sesame seeds are rich in trace elements necessary for the human body to function normally.
10. Sesame cultivation is an ancient tradition. Some scholars claim that 4,000 years before Christ, people attempted to use this culture. Seeds are mentioned in Egyptian medical books written in 1550 BC.
11. In the Hindu language, the word oil comes from the Sanskrit word sesame.

Probably, many have heard this expression, "Sim, open." These are exactly the words that were said by the main character of the tale about Ali Baba and the robbers. In translation, the word sesame (sim-sim) means sesame.The Arabs believed that sesame possesses magical power, and the magic spell “Sim, open” is a sharply opening bud of mature sesame. In this case, seed ejection still occurs. Sesame is one of the so-called treasures of the world; it is on the list of the most useful and popular products.

Sesame photo