What is Sesamin?
It’s been known to ancient civilizations for centuries. There are a high number of necessary nutrients which support various parts of the human body, including but not limited to the heart, kidneys, skin, mind, blood, and joints.
These tiny seeds provide a multitude of nutritional goodies that our bodies use to feed cells and keep us healthy. The most common are white and black (although yellow and red exist as well) and knowledge of their healing properties is relatively new.
White sesame seeds have higher iron content than the black ones and are mostly used as ingredients in food or in the form of oil.
Black sesame seeds are more flavourful and have a stronger aroma than white or brown sesame seeds and are preferably used in medicines. They contain 60% more calcium than the white ones.
The Sesame plant is a flowering plant belonging to the Pedaliaceae family. These seeds have the highest oil content among all seeds and a delicate, nutty flavour that becomes more pronounced when they are roasted under low temperature for a few minutes.
Sesamin is a lignan isolated from the bark of fagara plants and from sesame oil. It has been used as a dietary fat-reduction supplement, although no controlled studies on this application have been performed. Its major metabolite is enterolactone, which has an elimination half life of less than 6 hours. Sesamin and sesamolin are minor components of sesame oil, on average comprising only 0.14% of the oil by mass.
Rich In Beneficial Minerals
Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium. This rich assortment of minerals translates into the following health benefits:Copper Provides Relief for Rheumatoid Arthritis
Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper's effectiveness is due to the fact that this trace mineral is important in a number of anti-inflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin—the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.Magnesium Supports Vascular and Respiratory Health
Studies have supported magnesium's usefulness in:- Preventing airway spasms in asthma
- Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease
- Preventing the trigeminal blood vessel spasm that triggers migraine attacks
- Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause
Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS
In recent studies, calcium has been shown to:- Help protect colon cells from cancer-causing chemicals
- Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
- Help prevent migraine headaches in those who suffer from them
- Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle
The term "sesame butter" can sometimes refer to tahini made from sesame seed kernels, or it can also be used to mean a seed paste made from whole sesame seeds—hull included. Although the seed hulls provide an additional 51 milligrams of calcium per tablespoon of seeds, the calcium found in the hulls appears in large part to be found in the form of calcium oxalate. This form of calcium is different than the form found in the kernels and is a less absorbable. So even though a person would be likely to ingest more calcium from sesame seeds or sesame seed butter that contained the hulls, there is a question about how much more calcium would be absorbed. It would definitely be less than the 51 additional milligrams found in the seed hulls. And there would also, of course, be a question about the place of hull-containing sesame seeds on an oxalate-restricted diet.
Zinc for Bone Health
Another reason for older men to make zinc-rich foods such as sesame seeds a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of 396 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.
Phytosterols in Sesame Seeds Lower Cholesterol
Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams), and English walnuts and Brazil nuts the lowest (113 mg/100grams and 95 mg/100 grams). (100 grams is equivalent to 3.5 ounces.) Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), followed by pumpkin seeds (265 mg/100 g).
Tryptophan for serotonin production, nerve conductivity, and sleep regulation
Iron for haemoglobin production, immune health, and red blood cell oxygenation
Sesame seeds were one of the first crops processed for oil as well as one of the earliest condiments. The addition of sesame seeds to baked goods can be traced back to ancient Egyptian times from an ancient tomb painting that depicts a baker adding the seeds to bread dough. Sesame seeds were brought to the United States from Africa during the late 17th century. Currently, the largest commercial producers of sesame seeds include India, China and Mexico.
Sesame Seeds, dried
0.25 cup 36.00 grams
Calories: 206
GI: very low | ||||
| Nutrient | Amount | DRI/DV (%) | Nutrient Density | World's Healthiest Foods Rating |
|---|---|---|---|---|
| copper | 1.47 mg | 163 | 14.3 | excellent |
| manganese | 0.89 mg | 45 | 3.9 | very good |
| calcium | 351.00 mg | 35 | 3.1 | good |
| phosphorus | 226.44 mg | 32 | 2.8 | good |
| magnesium | 126.36 mg | 32 | 2.8 | good |
| iron | 5.24 mg | 29 | 2.5 | good |
| zinc | 2.79 mg | 25 | 2.2 | good |
| molybdenum | 10.62 mcg | 24 | 2.1 | good |
| vitamin B1 | 0.28 mg | 23 | 2.0 | good |
| selenium | 12.38 mcg | 23 | 2.0 | good |
| fibre | 4.25 g | 17 | 1.5 | good |
Summary of Sesame seeds
The important nutrients contained in sesame seeds and some of their health benefits include:1. High Protein Vegetarian Diet:
Sesame seeds are a good source of dietary protein, with high quality amino acids making up 20% of the seed. Thus, they are perfect to form part of a high-protein vegetarian diet. Just sprinkle them over your salads, soups and noodles.2. Prevents Diabetes:
Sesame seeds contain magnesium and other nutrients that have been shown to combat diabetes. The usage of sesame seed oil as the sole edible oil has been found to be effective in lowering the blood pressure and plasma glucose in hypersensitive diabetics.3. Cures Anaemia:
Sesame seeds, particularly the black ones, are rich in iron. Hence, they are highly recommended for those suffering from anaemia and weakness.4. Cardiovascular Health:
- Sesame seed oil prevents atherosclerotic lesions and hence, is beneficial for the heart health.
- They contain an antioxidant and anti-inflammatory compound called sesamol that also exhibits anti-atherogenic properties, thus improving the cardiovascular health.
- Sesame seeds are high in the monounsaturated fatty acid, oleic acid, which helps in lowering the bad cholesterol and increasing the good cholesterol in the body. This prevents the risk of coronary artery disease and strokes .
5. Anti-cancer Properties:
Sesame seeds contain magnesium which has anti-cancer properties. They also contain an anti-cancer compound called phytate. Sesame seeds have proven to be effective in reducing the risk of colorectal tumours, thus preventing colorectal cancer.6. Digestive Health:
Sesame seeds support a healthy digestive system and colon as they are rich in fibre. This high fibre content helps in smooth functioning of the intestine, thus facilitating waste disposal and relieving constipation.7. Relief From Rheumatoid Arthritis:
Sesame seeds contain copper, a mineral that is vital for antioxidant enzyme systems, thus reducing the pain and swelling associated with arthritis. Besides, this mineral provides strength to the blood vessels, bones and joints8. Respiratory Health:
Magnesium contained in sesame seeds prevents asthma and other respiratory disorders by preventing airway spasms.9. Protection From Radiation Damage:
Sesamol found in sesame seeds and sesame oil has been found to prevent the DNA from being damaged by radiation. It also prevents damage to the intestines and the spleen.10. Bone Health:
Sesame seeds contain zinc that boosts the bone mineral density and the bone health. The deficiency of this mineral can cause osteoporosis in the hip and spine area. Sesame seeds are a great source of calcium, a trace mineral that is vital to bone health.
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