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Healthy Diet Plans >>
Therapeutic Value of Different Foods >>
Nuts and Seeds >>
Sesame Seeds |
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Sesame Seeds Sesame seeds are a virtual power house, packed full of minerals such as manganese, magnesium, copper, calcium, iron, phosphorous, zinc and the vitamin Bs in addition to dietary fiber.
Over and above this, sesame seeds are rich in sesamin and sesamolin—special beneficial fibers called lignans that sweep out toxins from the body and are known to lower cholesterol and blood pressure levels. The absorption of Vitamin E is also enhanced. Lingans such as sesamin reduce oxidative damage to sensitive organs such as the liver.
The sheer amount of beneficial minerals ensures bone health as it promotes and improves the effects of anti-inflammatory and antioxidant enzymes such as lysyl oxidase that create and strengthen blood vessels, bones, joints by improving the quality of the body’s collagen and elastin. Besides this, minerals such as magnesium ensure relaxation of blood vessels and airways— the constriction of which trigger asthma, migraine and strokes. PMS symptoms get a relief too because of the abundance of minerals.
The calcium levels and dietary fiber work hand in hand to cleanse out toxins existent in the body and minimal contact in the gastro intestinal health ensuring colon health as well as prevent loss of bone density that leads to rheumatoid arthiritis.
But be warned as there is quite a difference in the calcium content of hulled and unhulled sesame seeds. There’s almost a 60% loss of calcium content in the latter. Though the calcium in the hulled version is the indigestible calcium oxalate variety, the higher calcium contents in the hulled variety is undeniable. The more common version is the dehusked sesame seeds as the hulls contain oxalic acid that lends it a bitter taste and interferes with the absorption of calcium.
Zinc-rich, sesame seeds as a regular component of diet ensure bone mineral density. Phytosterols are blood cholesterol lowering compounds that increase immunity and ensure generation of healthy levels. Sesame seeds have a high phytosterol content. Rich in monosaturated fats, sesame seeds have been touted for their ability to reduce both total- and LDL-cholesterol levels. Other factors such as the fact that they are low in saturated fats and full of dietary fiber and lingans play a contributing hand as well.
Basically of African origin, sesame oil is extracted from the seeds and are used for cooking, salad dressing and to create fantastic relishes such as Hummus. An essential component of Mediterranean and Oriental cooking, sesame oil is a pungent tasting oil that has a taste of its own.
Whole seeds are often used as a decoration on cakes, and other confectionery.
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