Health Benefits of Sesame Seeds
Nutritious Morsels Contain Calcium, Magnesium, Copper & Lignans
Feb 24, 2008
Sesame seeds have been used throughout history as both a food source and for their oil.
Crunchy and versatile sesame seeds are delicious in halva (a Middle Eastern sweet), tahini (sesame seed paste), and hummus (dip); sesame seeds add richness to crackers and are oh-so-good as toppers for buns and homemade bread.
Health Benefits of Eating Sesame Seeds
Sesame seeds are high in these minerals:
- copper
- manganese
- tryptophan
- calcium
- magnesium
Sesame seeds also provide iron, phosporus, and zinc, vitamin B1(thiamin) and vitamin E. The minerals found in sesame seeds play a crucial role in health.
Copper
- Copper renders a reduction in swelling and pain associated with rheumatoid arthritis, proving beneficial in relation to inflammatory systems.
- Copper supports blood vessels and bone health.
Magnesium
- Offers relief to those suffering from asthma attacks
- Reduces migraine
- Lowers blood pressure
Calcium
- Protects colon cells from carcinogenic chemicals
- Prevents migraine
- Can reduce bone loss
Sesame Seeds and Fiber
Sesame seeds contain sesamin and sesamolin, substances that are part of a group of fibers called lignans. Lignans render a cholesterol-lowering effect in humans. Sesamin also protects the liver from oxidative damage.
Sesame Seeds and Free Radicals
Sesame seeds can protect the body from free radicals, which have been implicated in development of cancer.
Sesame Seeds and Phytosterols
As reported by the Arthritic Association, in Health Benefits of Sesame Seeds and Wheat Germ, one of the greatest health benefits of sesame seeds is in relation to phytosterols. These compounds can lower blood cholesterol and improve heart health, enhance the immune system and decrease risk of malignancies. And the good news is that sesame seeds are highest in phytosterol content (400-413 mg per100grams).
Cooking with Sesame Seeds
Healthful sesame seeds can easily be added to a variety of menu items, adding taste, texture, and eye-appeal.
- Sesame seeds add crunch to homemade sesame crackers
- Include sesame seeds in muffin and pancake batters
- When cooking chicken and vegetables, add sesame seeds
- Sprinkle sesame seeds over vegetables such as carrots or broccoli
- Toast sesame seeds and add to rice dishes or salads
- Oil from sesame seeds (sesame oil) can be added to stir-fry for a nutty flavor
- When making homemade bread, top loaves with sesame seeds, pressing sesame seeds into dough.
Delicious Sesame Seed Favorites
Homemade Halva
Halva is a healthful delicacy: exotic, delicious, and nutritious. Halva can be made by grinding 1-2 cups of sesame seeds, adding honey and vanilla to taste, then pressing the mixture into a pan. The addition of shredded coconut adds a nice flavor.
Tahini
- 2 tbsp. sesame seeds
- 1/2 tsp. sesame oil
- 1/4 tsp. salt
- 1/4 cup water
Grind seeds, add oil and salt. Drizzle in the water and continue blending mixture until smooth.
Sesame Gomasio
Toast sesame seeds in a dry skillet until golden and then flavor with sea salt. (Gomasio can also be pulverized with a mortar and pestle.) Use to season grains, pasta dishes, and vegetables.
Sesame seeds offer multiple health benefits to humans. Making sesame seeds a regular part of your diet is a step to better health.
References
The World's Healthiest Foods: Sesame Seeds
