Discover the benefits that sesame offers you

roasted sesame seeds

One of the most widely consumed nuts in the world is sesame seeds, perhaps not raw or roasted, but they usually come in preparations such as hamburger buns, Arab cakes or in the form of oil.

Sesame is very rich and provides us with great benefits that we want you to know. It is a healthy alternative to other nuts, if you like to change the flavor, do not hesitate to give sesame a try. 

These small seeds provide great nutritional values, which translate into benefits that improve our state of health.. We want to tell you how you can take them and to know if they are suitable to consume during a weight loss diet.

raw sesame seeds

Nutritional properties

Like all nuts, it has healthy fats, phytosterols, vitamins, and minerals. Its scientific name corresponds to that of 'Sesamun indicum' and they are very small, oval and flat seeds. There are different varieties but we tell you the qualities of common sesame.

  • Source of vitamins A, E and those of the B complex: B1, B2, B3, B6, and B9.
  • Minerals: magnesium, phosphorus, calcium, iron, postasium, zinc, selenium, and copper.
  • Unsaturated fats above all, but also has saturated but to a much lesser extent.
  • Plant phytosterols.
  • Vegetable proteins.
  • Fiber

Composition per 100 grams of product

  • A caloric intake of 600 calories.
  • 20 gr. protein.
  • 58 gr. of unsaturated fats.
  • 675 mg. calcium.
  • 9 mg. of iron.
  • 5 mg. zinc.
  • Linoleic, oleic, palmitic, stearic, arachidonic, palmitoleic acid.

hummus plate

Sesame seeds benefits

It is also known as sesame and you can consume it to benefit you in this way:

  • Reduces bad cholesterol levels. This occurs thanks to its content in lecithin, an unsaturated fatty acid that helps reduce and break down the fats that are deposited on the walls of the arteries.
  • These seeds help contribute and improve the bowel function.
  • Reduces the risk of suffering cardiovascular diseases.
  • Vegetable protein that includes one of the 8 essential amino acids, methionine, an excellent source of vegetable protein that you should start introduce into your diet.
  • Thanks to its great contribution of iron it prevents us from having anemia.
  • Calcium strengthens bones while el Magnesium takes care of the nerves and muscles.
  • Its consumption is indicated to those who suffer from hemorrhoids.
  • Sesame is an ally for treat our liver and prevent migraine.
  • In addition, it is beneficial to improve blood circulation.
  • If we find a high quality cold pressed sesame oil, we can consume it both internally and externally. It can be applied to the skin to relieve ailments, avoid premature aging, eliminate or hide facial expression lines.

sesame oil

How to take sesame seeds

Sesame seeds can be found in stores in different forms either with the seeds raw, roasted or in oil. We explain it to you below.

  • Roasted sesame seeds: is the most common or easiest way to find them. They are located next to the nuts.
  • In the form of a sesame drink. It is a drink that you can easily make at home. With 100 grams of sesame seeds, previously soaked in water for 6 hours, beat with a liter of water. Strain and add if you like stevia, cinnamon or cardamom to give it a unique touch. Once made, it must be stored in the fridge so that its flavor does not spoil for at least three days.
  • They can be taken ground. If you have a coffee grinder, grind several times until you get the desired texture. Grind the amount that you are going to consume at that time because if you make a lot of it and do not consume it, it will spoil. You can also crush them with a homemade mortar.
  • Sesame oil. An oil with great properties that can be used both for cooking or as dressing our dishes cold. In addition, if we have a quality oil we can also use it to improve the condition of our skin.
  • Tahini or tahin. It is a sesame paste that is made from these ground seeds, they can be roasted or natural. It can be added to salad dressings, vegetables or make different sauces. It is often used a lot in Arabic cuisine, it is one of the ingredients of the hummus or bagabanoush.

black and white sesame seeds

Are sesame seeds fattening?

We could say that sesame seeds are fattening because they are a dried fruit, and as we all know, they are very caloric. However, this does not have to mean that they make us fat. We just have to take into account the amount we consume each time.

It is said that they help both in weight loss diets and in weight gain diets, it will always depend on the use and the amount we consume. Do not forget that it is a food that brings a lot of energy, so it is recommended to consume it in the morning to have more energy.

Contraindications

Many foods can have side effects if they are abused, this happens with these small seeds. A healthy consumption is recommended, take it sporadically since it has omega 3 and 6, so it should be consumed in small quantities.

A good way to consume sesame is from its oil, however, some issues must be taken into account:

  • If abused can cause diarrhea.
  • High fever.
  • Gastrointestinal disorders.
  • An intolerance to sesame.
  • Could lead to allergies to other foods such as kiwis, pistachios, hazelnuts, poppy seeds, peanuts or macadamia nuts.

As you have seen, these little sesame seeds they are very beneficial to take care of the organism. They can be consumed in multiple ways.

In addition, They can be found in specialized stores or even in neighborhood supermarkets. Its consumption has been expanding and every day it has more followers, especially sesame oil, which combines very well to cook more special and exotic dishes.

Ideally, you start consuming it in a measured way, because excessive consumption can cause discomfort As we have seen, therefore, consume quality products without abusing them.


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