One of the initial oil seeds known to humankind, sesame seeds have been widely employed in culinary as well as in traditional medicines for their nutritive, preventive, and curative properties. Sesame are an important sources of phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins, and dietary fiber with potential anti-cancer as well as health promoting properties. Sesame plant requires well-drained sandy soil and tropical environment to flourish. It grows about 5 feet in height and bears plenty of pink-white foxglove type flowers.
The pods appear soon containing white, brown, or black seeds depending upon the cultivar type, arranged in vertical rows inside thin sacs. Each pod (2-5 cm in length) is a long rectangular box like capsule with deep grooves on its sides. A single pod (1 to 2 inches in length) may contain up to 100 or more seeds. Sesame seeds are small, almost oblate in shape. Toasted sesame feature pleasant, nutty flavoror. Health benefits of sesame seeds Flavorful, crunchy sesame seeds are widely considered as healthy foods. 100 grams of seeds carry 573 calories. Although, much of its calorie comes from fats, sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins. The seeds are especially rich in mono-unsaturated fatty acid, oleic acid, which comprises of up to 50% of fatty acids in them. Oleic acid helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats may help prevent coronary artery disease, and stroke by favoring healthy serum lipid profile. The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).
Sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body. Sesame is among the seeds rich in quality vitamins, and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin. 100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may prevent neural tube defects in the newborns. Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis. The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities. Just a handful of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein. Selection and storage Sesame seeds can be readily available in the spice stores all around the year. You may choose whole, husked or air-dried, toasted seeds in these stores. The seeds can be available in black, brown, yellow or white colors, packed inside air-seal packs as well as in bulk bins. Hulled seeds appear white. Sesame composes of significant proportions of unsaturated fats, and hence, should be stored inside airtight containers to avoid them turn rancid. At home, place them in cool dark place. If stored properly, dry seeds generally stay fresh for several months. Store hulled "white" seeds always inside the refrigerator. Avoid old, offensive smelling (rancid) seeds. Culinary uses Sesame seeds feature delicate nutty flavor. Their flavor indeed becomes more pronounced once they gently toasted under low flame heat for a few minutes. Sesame seeds used liberally in cooking.
The seeds ground with olive or any other vegetable oils to prepare semi-solid, flavorful paste, which is then added to different recipes. Dry, toasted sesame seeds and vegetable oil are mixed into a thin light brown paste, tahini. Tahini is one of the main ingredients in famous middle-eastern dip, hummus. Toasted seeds sprinkled over sandwiches, biscuits, breads, cakes, salads, stir fries, etc. The seeds are largely employed in the production of margarine in Europe.
20 Health Benefits of Sesame Seeds
1. Full of Great Protein Sesame seeds are full of high quality protein. Protein makes up 20 percent of the seed with 4.7 grams of protein per ounce.
2. Helps Prevent Diabetes Sesame seeds contain magnesium and other nutrients. Sesame oil has been shown to prevent diabetes, and it can also improve plasma glucose in hypersensitive diabetics.
3. Reduces Blood Pressure The same study above reveals how sesame oil lowers blood pressure in diabetics. Sesame seeds are full of magnesium – a key nutrient known to help lower blood pressure. We’re used to seeing white sesame seeds used in baking, but black sesame seeds are richer in certain nutrients.
4. Lowers Cholesterol Sesame helps lower cholesterol levels, because it contains phytosterols that block cholesterol production. Black sesame seeds are especially high in phytosterols.
5. Good for Digestion The high fiber content of sesame seeds helps the intestines with elimination.
6. For Healthy Skin The high zinc content helps produce collagen, giving skin more elasticity and helping repair damaged body tissues. Regular use of sesame oil can reduce skin cancer. Learn more about Sesame Benefits For Your Skin.
7. Boosts Heart Health Sesame seed oil can help heart health by preventing atherosclerotic lesions with the antioxidant and anti-inflammatory compound known as sesamol. Sesame is good for the skin both topically and internally.
8. Prevents Cancer Sesame seeds contain anti-cancer compounds including phytic acid, magnesium, and phytosterols. Sesame seeds have the highest phytosterol content of all seeds and nuts.
9. Helps Lessen Anxiety Sesame seeds contain the stress-relieving minerals magnesium and calcium. Sesame also contains the calming vitamins thiamin and tryptophan that help produce serotonin, which reduces pain, assists moods, and helps you sleep deeply.
10. Alleviates Anemia Black sesame seeds are particularly rich in iron. They’re highly recommended for those with anemia and weakness.
11. Protects from Radiation Damage to DNA Sesamol in sesame seeds and sesame oil has been shown to protect against DNA damage caused by radiation.
12. Relieves Arthritis Thehigh copper content in sesame seeds prevents and relieves arthritis, and strengthens bones, joints and blood vessels.
13. Protects Your Liver from Alcohol Sesame helps protect you from alcohol’s impact on your liver, helping you maintain healthy liver function. Depending on what flours were used, the sesame seed topping might be healthiest part of this bagel.
14. Prevents Wrinkles Sesame seed oil prevents harmful ultraviolet rays of the sun from damaging your skin, preventing the appearance of wrinkles and pigmentation.
15. Encourages Bone Health and Prevents Osteoporosis A handful of sesame seeds contains more calcium than a glass of milk. The high zinc content of sesame also boosts bone mineral density.
16. Help Your Baby’s Health A sesame oil massage improves growth and improves sleep. Rashes on a baby’s skin — especially where the diaper is — can be protected with by rubbing sesame seed oil on the skin. As a bonus, sesame also helps reverse dry skin.
17. Good for Eye Health: In traditional Chinese medicine, there is a relationship between the liver and eyes. The liver sends blood to the eyes to support functioning. Black sesame seeds are the best for this. Oil pulling with sesame is an ancient technique to improve teeth and gums.
18. Good for Oral Health: Oil pulling has been used for oral health for thousands of years in Ayurveda to reduce dental plaque, whiten your teeth, and boost overall health. Learn How To Practice Oil Pulling here.
19. Good for Respiratory Health: The magnesium in sesame seeds helps prevent respiratory disorders by preventing airway spasm and asthma.
20. Hair Benefits: Sesame seed oil is full of the nutrients needed for a healthy scalp and hair. See how to use sesame oil in your hair here. Sesame seeds deserve to be highly honored as an affordable food that deeply nourishes the body on many levels. With sesame’s many health benefits I consider it a PowerFood along with green tea, lemons, garlic, honey, and turmeric.
We can supply Natural Sesame Seeds from Nigeria, Burkina Faso, Mali, Niger, Togo, Tchad and Benin.