Advantages of Sesame Seeds: Discover 10 Health and Nutritional Assets
Sesame seeds, tiny but mighty, are packed with essential nutrients that make them a staple in many diets. Here's a closer look at the health benefits of these versatile seeds.
First and foremost, sesame seeds are a solid source of vital vitamins and minerals. A 2-tablespoon serving of these seeds provides 3.18 grams of plant protein and an impressive 2.12 grams of fiber. They are rich in B vitamins like thiamine, niacin, and vitamin B6.
Sesame seeds also contain antioxidants like lignans and gamma-tocopherol, which help protect your cells from damage. Additionally, these seeds are a great source of calcium, magnesium, manganese, and zinc, which can help support bone health. Sesame seeds can also help lower LDL cholesterol and triglycerides, contributing to heart health.
Moreover, sesame seeds have been found to support a healthy immune system, thanks to nutrients like vitamin B6, vitamin E, iron, zinc, copper, and selenium. Research suggests that vitamin B complex can help brain function, making sesame seeds a potential ally in maintaining cognitive health.
One interesting study from 2014 found that eating a mix of sesame, flax, and pumpkin seeds daily for 3 months was associated with a 79% decrease in inflammation markers for people with kidney disease.
Sesame seeds are versatile in the kitchen too. Tahini, a paste made from ground sesame seeds, can be used as a salad dressing, veggie dip, or spread on toast. Sesame seeds can be added to a breading mixture to add an extra crunch to chicken cutlets, seared tuna, or other dishes. They can be sprinkled over salads, used in soups, added to stir-fries or fried rice, used as a topping for vegetable or bean side dishes, used in salad dressings or veggie dips, added to dukkah, or used as a dip for raw vegetable sticks.
However, it's important to note that sesame seed allergies are common and can cause symptoms like rashes, swelling, nausea, dizziness, and difficulty breathing. People with sesame seed allergies should avoid sesame seeds in all forms, including tahini, a popular ingredient in hummus recipes.
People with digestive problems like Crohn's disease or IBS might have to limit fiber-rich foods like sesame seeds. Raw sesame seeds contain compounds like oxalates and phytates, which might reduce mineral absorption, but this can be mitigated by soaking, roasting, or sprouting the seeds.
Lastly, it's worth mentioning that there is no specific individual or organization credited with the precise origin and overarching responsibility for the research-driven discovery of the health benefits of sesame seeds. Generally, the understanding of sesame seeds' health benefits comes from cumulative nutritional and medical research rather than a single entity.
In conclusion, sesame seeds are a powerhouse of nutrients that offer numerous health benefits. From supporting heart health to boosting immune function and cognitive health, these tiny seeds are a valuable addition to any diet. Whether you're sprinkling them on your salad, using them in a stir-fry, or spreading tahini on your toast, sesame seeds are a delicious and nutritious choice.
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