Benefits of sesame: here are the ones you didn't know!
Sesame seeds are very tasty: it is easy to find them on bread or rolls, but also as a snack in the form of bars, or you can often find them when we eat sushi. Who would have thought that such small fruits could be a real cure-all for the body? Before discovering the properties of sesame together, take a look at the video below to discover the foods that should never be missing on the table.
Sesame plant: a bit of history
Sesame, whose scientific name is Sesamum indicum, it is a herbaceous plant native to the Middle East, but often also present in some areas of Africa. Today it is cultivated in many countries of the world. Once it reaches maturity, its fruits open by releasing the seeds which then arrive on our tables.
There are three different types, very similar in terms of nutritional properties and benefits:
- white sesame - it is the most common and contains a higher quantity of calcium than the other types;
- black sesame - rarer and more difficult to find, but highly valued in ethnic cuisines;
- red sesame - also quite rare, but with a higher amount of iron than the first two.
Little curiosity: have you ever heard the expression "Open sesame"? It derives from the peculiarity of the fruits of this plant that open revealing the seed.
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The nutritional values of sesame
Sesame seeds are a highly energetic food and this thanks to the nutrients they are made of. The total nutrient consists of 40% monounsaturated and polyunsaturated fatty acids, including linoleic acid and alpha-linolenic acid, precursors of the omega-6 and omega-3 series, respectively. The remainder is divided into proteins (20%), fiber and carbohydrates (25%) and water.
From this it can be deduced that we are dealing with a food with a high nutritional value, which in excessive doses could be very caloric. 100 g of sesame seeds contain almost 600 calories, so we must not exceed with the doses, adjusting to a maximum daily amount of two tablespoons.
Here is the list of micronutrients contained in sesame: vitamins, minerals and antioxidants.
- Phosphorus
- Zinc
- Vitamin E
- Football
- Iron
- Magnesium
- Antioxidants
- Vitamins of group B (B1, B2, niacin, B6, folate)
Main benefits of sesame seeds
Sesame seeds are one of the main vegetable sources of calcium and because of this peculiarity, they are precious allies for those who do not take or are intolerant to milk and its derivatives. Allergy sufferers, diabetics, those who have to keep their cholesterol under control or those who follow a vegan diet.
Taking the right dose of calcium and vitamin D which helps to fix it, is essential to stay healthy, and in this sense sesame seeds are an excellent natural supplement.
Among the beneficial substances contained in these small seeds, in addition to iron, we must also mention copper, magnesium, selenium, potassium and phosphorus. Without forgetting, finally, the unsaturated fatty acids: linolenic and linoleic, precursors of Omega 3 and Omega 6.
Here's when to benefit from consuming sesame seeds.
- Immune system
The substances contained in sesame such as copper, zinc and selenium help strengthen and maintain the immune system, reducing the production of free radicals.
- Digestive system
Sesame is very rich in fibers that help fight constipation by promoting regular intestinal transit.
- Hair and skin
Thanks to copper, sesame is able to activate the enzyme responsible for the production of collagen and elastin, essential for maintaining healthy skin and hair.
- Pregnancy and breastfeeding
New mothers and mothers-to-be will benefit greatly from the consumption of sesame, because in these two particular periods of their life the need for calcium increases significantly. If not enough is taken, both the health of the woman and the child could be affected.
- Menopause
Sesame containing calcium is also a valid ally for those who are going through menopause, a delicate period in which osteoporosis could also occur. Taking calcium in adequate quantities, even with the help of sesame seeds, will prove to be exceptionally profitable to safeguard the bones .
- Cholesterol
The phytosterols present in sesame seeds will help to counteract the formation of bad cholesterol (LDL) in favor of the good one (HDL).
- Heart and hypertension
Adequate consumption of sesame is able to keep blood pressure under control. In addition, Omega 3 and Omega 6 help the heart function properly.
- Liver
Sesamine, an antioxidant substance found in sesame, helps keep the liver healthy and fully functional.
- Colon, breast and prostate cancer
The presence of unsaturated fatty acids in sesame seeds helps prevent the onset of very serious diseases such as various types of cancer.
Sesame oil: what is it all about?
Sesame in addition to existing in its main form or seeds, can also be found on the market in the form of oil. Given the high percentage of fatty acids in the composition, sesame seeds are just the starting point for obtaining sesame oil. But what is it for and how is it used? The food field is the main area in which to use it, given its fluid and light consistency which makes it excellent as a base oil for the preparation of vegetable oleolites. But that's not all: sesame oil is often used for the formulation of cosmetics of all kinds, and in some cases used pure for Ayurvedic massages.
How to consume sesame: ideas and advice
But how is sesame consumed? Here are some ideas, tips and recipes we have collected online.
The seeds are widely used especially in Indian, Chinese and Japanese cuisine, but in reality they are also increasingly present in the kitchens of all parts of the world.
The ways to taste sesame are endless: you can add it to salads or cooked vegetables, the seeds are ideal to add to breadcrumbs to make breading or to give a crunchy touch to soups and velvety. Often sesame is also present in muesli or baked goods such as bread, bread sticks and crackers.
Sesame seeds can be eaten raw or toasted, characterized by the typical smoky flavor. While white sesame has a delicate and non-invasive flavor if eaten raw, once the aroma is released and the taste will be much stronger.
In addition to enriching the dishes in the ways we have just listed, semamo seeds can also be the main ingredient of some preparations. An example is gomasio, a typical condiment of Japanese cuisine that is obtained from the roasting and subsequent crushing of salt and sesame seeds. The percentage between the two ingredients is variable, however sesame is always present in greater quantities, making gomasio a "valid and healthy alternative to the use of salt only."
Also there tahina, a very tasty aromatic cream, is prepared with sesame seeds. Also famous under the name of "sesame butter", tahini is obtained by toasting and blending the sesame seeds until a cream is obtained. It is the main ingredient in the preparation of hummus, a cream of chickpeas typical of the Middle East, but it is also excellent to eat spread on toast or on savory biscuits for a snack rich in nutrients and healthy at the same time.
What about black sesame? How is it possible to use it? The main difference with the white one is in the aroma, which is stronger in the case of dark seeds. Many love to mix the two types to enjoy even more the mix of aromas that is released, and also give a touch of color to the dish.
Both white and black sesame seeds are used to prepare sweet energy bars, perfect before doing sports or intense physical activity.
The recipe of the gioggiulena
Sesame is widely used in Sicily for the preparation of sweet and savory baked goods. Below we want to bring you the recipe of the gioggiulena (or cubbaita), a typical sweet of the Sicilian tradition which is based on sesame.
Ingrediants
- 500 g of natural sesame seeds
- 130 g of toasted almonds
- 300 g of organic honey of the type you prefer
- 120 g of brown sugar
- raisins
Preparation
- Coarsely chop the almonds with the help of a mixer or a knife.
- Melt the honey in a saucepan over low heat and add the sugar while continuing to stir until the mixture begins to boil.
- Now add the sesame seeds, chopped almonds and raisins.
- Let it cook over low heat, continuing to stir until the mixture is well blended and the seeds have taken on a nice amber color.
- Pour the mixture onto a support surface lined with parchment paper, place some other paper on top and roll it out quickly with a rolling pin to a thickness of 5-10 mm.
- Remove the paper on the surface, cut the juggiulena into irregular pieces and let it cool to room temperature before enjoying!
Contraindications of the consumption of sesame
Is there any contraindication to keep in mind when consuming sesame? If we stick to the recommended doses there is no danger that sesame seeds can cause an unwanted side effect. However, they remain a very caloric food with a high energy impact, so the always valid advice is to moderate their consumption, especially if we are following a low-calorie diet.
Together with the other types of oil seeds, sesame could be the cause of allergic forms, even quite serious, so if you know you are intolerant to this food, avoid it and also check the labels of food products where the presence of fruit residues is often indicated. in shells or seeds, including sesame.
Finally, important information is required for all celiacs: sesame does not contain gluten, so it is also a food suitable for those who do not tolerate gluten.
