Sesame seeds are one the world’s most popular seeds, and they are most often used as a topping on hamburger buns. Sesame seeds are native to Africa, and they come from the sesame plant.
These healthy seeds can be golden, black or brown, and they are so tiny (only 3 mm. long). They have a rich, nutty taste and can be used in a wide range of dishes. Besides being tasty, they also provide many health benefits. Here is all you should know about sesame seeds.
1. Nutritional profile
Sesame seeds are high in essential vitamins and minerals (manganese, calcium, iron, omega-3 fatty acids, and copper). These tiny seeds are also rich in both fiber and protein, meaning that you will feel satiated for longer. These healthy seeds have more calcium than milk. We know that calcium is an important mineral for healthy bones, gums, and teeth.
2. Health benefits
These seeds contain niacin, which can help reduce symptoms of anxiety and depression. Sesame seeds are also rich in magnesium and calcium, which help to regulate the nervous system. And even more, they contain tryptophan which is needed to build serotonin. Research has found that sesame seeds can improve blood flow and increase circulation in our body. After a stroke, it is important to increase blood flow to the brain, so patients can recover faster.
Minerals responsible for sesame seeds health benefits are zinc and magnesium, which can also restore lost nerve impulses in the brain. Several studies have that found that sesame seed components (like sesamin) can protect the liver from oxidative damage, prevent cancer, and other health problems. Sesamin is also known to help limit the growth of the cancer cells. These healthy seeds are also rich in folic acid, which helps keep our nerve cells and brain cells healthy.
It is also important for a healthy pregnancy. They also contain iron, which is important for red blood cell production. Consuming sesame seeds can help reduce insulin resistance. Due to their high calcium content and important vitamins and minerals, they are needed for proper bone growth. Sesame seeds have been shown to help prevent iron deficiency (anemia). Just a few spoons of these tasty and healthy seeds are enough to cover your daily iron needs.
3. How to use and store sesame seeds
Sesame seeds are versatile and can be used in cooking savory or sweet dishes. You can use them to make, salads, dips, bread, muffins and cookies or sauces. They need to be stored dry in airtight containers in a dark place.
4. Sesame seed side effects
Sesame seeds can cause allergic reactions. Symptoms can range from mild (rash, red and itchy skin) to stomach pains, breathing difficulties, cramps, diarrhea, vomiting, a drop in blood pressure, redness, irritation and weakness, loss of consciousness, difficulty in swallowing. Loss of consciousness is the most dangerous symptom of an anaphylactic reaction. It may cause a complete blockage, preventing air from getting into your lungs. So, you should seek immediate medical help to avoid the life-threatening situation.