Sesame is the best known plant of the Pedaliaceae family. It is also one of the oldest oil crops in the world. This recognition comes from its seed: Sesame seeds. Sesame seeds are deeply rooted in many culinary cultures: from the Middle East with sesame cream called Tahin or Tahini; to Asian recipes in its liquid form: sesame seed oil. The little seed can also be eaten as is. It is in this form that it is most beneficial to us. Rich in unsaturated fatty acids, proteins, vitamins and minerals, sesame seeds fight against multiple ailments: osteoporosis, menopause, anemia, cholesterol, constipation, etc. In the 1950s, researchers identified the lignans in sesame seeds. This discovery explains the various beneficial properties to health, such as their hypotensive, antioxidant, anti-inflammatory actions, etc. Sesame seeds have been shown to reduce the prevalence of certain cancers (prostate, breast or endometrium). Latin name: Sesamum indicum L. Botanical family: Pedaliaceae. Part used: Seed.
Due to the energy density of sesame seeds and their high content of polyunsaturated fatty acids, daily consumption recommendations are defined:
To make the most of their benefits, you can use them :
We advise you to use them during the following meal(s) to take full advantage of their benefits:
You can incorporate them into the following preparations to make them easier to take:
15g of Sesame seeds contain a significant portion of the Population Nutritional Reference (PNR) of the following nutrients: Fiber, Vitamin B1, Copper, Magnesium, Manganese, Phosphorus and Zinc. They also contain, to a lesser extent, Protein, Vitamin B3, Vitamin B6, Vitamin B9, Iron, Potassium and Selenium.
As such, Sesame seeds can complement your healthy and varied diet.
A disorder of insulin secretion can lead to type 2 diabetes. Blood sugar levels are not easily regulated by the body. Therefore, the diet must help balance blood sugar levels and not cause a sharp increase in blood sugar levels. Sesame seeds have a low glycemic index: they help balance blood sugar levels and control diabetes. Cholesterol is also lowered by the action of fiber and omega-6. Sesame seeds also prevent the vascular complications of diabetes and hypercholesterolemia by limiting the appearance and development of atheromatous plaques. In addition, phytoestrogens show preventive effects on cardiovascular diseases. This capacity is attributable to Sesame seeds which contain lignans (phyto-estrogens).
Intakes that are too low in fiber promote constipation (see our guide constipation and diet). By their richness in fiber, Sesame seeds optimize intestinal transit. On the hepatic level, Sesame seeds improve the symptoms of alcohol intoxication, alcohol withdrawal or smoking cessation by stimulating liver enzymes.
Arterial hypertension is multi-factorial. Sesame seeds prevent its appearance by contributing to the intake of potassium, which shows hypotensive effects. In addition, studies show that the lignans in sesame seeds stimulate vasodilatation and extinguish hypertension. The heart also benefits from Sesame seeds, by the contribution of vitamin B1. This last one controls the power of contraction of the cardiac muscle. Moreover, a study to show that the lignans of the seeds of Sesame (sesamin, sesamoline and sesamol) are beneficial in the prevention of the atherothrombotic diseases.
Diet can affect a couple's fertility. Fats, especially polyunsaturated fatty acids, are particularly important for the proper functioning of the female reproductive system. Zinc and selenium contribute to male fertility by modulating sperm quality and quantity. Sesame seeds show their interest by their contribution in polyunsaturated fatty acids, zinc and selenium.
The drop in estrogen production causes what is known as menopause. The symptoms related to hormonal variations are numerous. Phytoestrogens, such as lignans from sesame seeds, improve the clinical signs of menopause.
Low dietary intakes of iron or vitamin B9 affect erythropoiesis: the formation of red blood cells. Over time, these deficiencies lead to anemia (see our guides: iron deficiency and diet, macrocytic anemia and diet). Sesame seeds will fight against iron or folate (vitamin B9) deficiency. In addition, they are rich in copper, which is involved in the mobilization of iron. Finally, vitamin B6, also found in high concentration in sesame seeds, is anti-anemic.
A lack of energy, a decrease in performance, the feeling of functioning in slow motion, or feeling irritable... So many sensations which can be caused by nutritional and/or energy deficiencies. The seeds of Sesame give again energy with the organization by their high energy densities and their micronutrients taking part in the energy metabolism, i.e.: copper, magnesium, manganese, iron, phosphorus, zinc, the vitamins B1, B3 and B6. Especially since iron, magnesium, vitamins B3 and B6 are officially recognized to reduce fatigue. On the psychological side, the combo of vitamins B1, B3, B6, B9 rebalance the emotions through their involvement in the design of neurotransmitters. Finally, magnesium is a muscle relaxant. It contributes to the general well-being.
Sesame seeds provide nutrients known for their cosmetic benefits. Copper increases skin and hair pigmentation, which helps protect the skin from the sun's rays and prevents the appearance of white hair. Selenium and zinc contribute to the maintenance of hair and nails. They prevent hair loss and nail splitting. Finally, zinc associated with phosphorus and niacinamine (vitamin B3) promotes the renewal and hydration of the skin, helping to prevent premature aging of the skin, limit redness and dryness.
Whether it is in case of fracture or loss of bone density, it is advisable to ensure the needs in minerals and proteins to stimulate the ossification or remineralization of the skeleton. Sesame seeds are vectors of proteins and many minerals which enter the composition of the bones: magnesium, manganese, phosphorus and zinc. The strong point of sesame seeds also comes from the presence of lignans (phyto-estrogens). Lignans have anti-osteoporotic activity and limit bone demineralization (see our guide osteoporosis and diet).
Sesame seeds are a source of proteins, they contribute to the construction of the muscular mass. Concerning the disorders of the contraction of the muscles: spasms, cramps, etc. Sesame seeds promote muscle relaxation by providing magnesium; while providing the nutrient necessary for muscle contraction: potassium (see our guide muscle cramps and diet). Secondarily, Sesame seeds prevent joint, ligament and tendon damage through copper and manganese. These two trace elements contribute to the maintenance of connective tissue. The connective tissue provides resistance to joints, tendons and ligaments. Within a balanced diet, these nutrients can be indicated in case of :
Sesame seeds contribute to the proper functioning of the endocrine system. Indeed, these small seeds are vectors of selenium and zinc, recognized for their respective contributions to the thyroid functions and the maintenance of the testosterone in blood. We also find vitamin B6 in interesting quantities. The latter modulates the activity of hormones in general.
Nutritional status influences the immune system response. Sesame seeds give a boost to the immune system by providing immunomodulating micronutrients: vitamin B6, copper, iron, selenium, zinc and vitamin B9. The nutrients of Sesame seeds reinforce the benefits of a varied and balanced diet. They will participate in the good functioning of immunity.
The decline in vision can be slowed by optimal dietary intake. For example, zinc is involved in the metabolism of vitamin A (a vitamin essential for vision) and in the functioning of photoreceptor cells. It is by the zinc contribution that sesame seeds contribute to the vision.
Phosphorus and magnesium are stored in the bones and teeth. They contribute to the mineralization of these tissues. Teeth and bones are constantly being renewed, so it is necessary to provide the body with enough minerals on a daily basis. A decrease in the mineralization of the dental enamel exposes the dentin, which increases the sensitivity to food sensations: cold, hot. Sesame seeds contribute to the intake of magnesium and phosphorus.
Cell division allows to obtain two cells from a mother cell. It allows the body to develop tissues (growth) or to renew damaged tissues. Cell division requires the presence of certain nutrients, such as magnesium, iron and zinc. Sesame seeds can claim to help growth by providing these three minerals that play a role in the cell division process.
Sesame is an annual plant belonging to the Pedaliaceae family. Historically, the cultivation of Sesame has always been important, since it is estimated that it is one of the first oil plants that man cultivated. Throughout history, it has been particularly valued for its contribution to food and medicine. It would have arrived from the Middle East, more than 5000 years ago. Today, Sesame is mainly cultivated in India, China, Korea, Russia, Turkey, South America and several African countries.
The long stem of Sesame can measure up to 2 m. The flowers are of light yellow color, in corolla. The fruit is a capsule and contains the Sesame seeds, which range in color from white to black. About 70% of the sesame seeds are transformed into oil or reduced to flour. The remaining 30% are used in the food industry to be consumed as is or pureed.
Sesame seeds have always been incorporated into traditional medicines. In Asia and the Middle East, they were used to treat a wide range of conditions, from the common cold and jaundice to asthma and flu. They also play an important role in Ayurvedic medicine.Sesame seeds... Seeds in bulk
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