“Sim-sim, open up!” - such a simple spell is pronounced by the hero of the Arab fairy tale “Ali Baba and the Forty Thieves” in order to open the entrance to a cave with untold riches. In Western translations, this phrase is better known as “Open Sesame.” But did you know that sesame - Sesamun indicum - is the scientific name for sesame seeds? It is believed that the use of the name of these particular seeds is not accidental: their peculiarity lies in the fact that during ripening, sesame seeds burst, making a cracking noise, very similar to the sound of a door opening to a cave.

In general, sesame has been used by humans as a dietary supplement for many thousands of years. And this is not surprising! Sesame seeds are record holders: the calcium content in sesame is higher than in cheese. But this is an important microelement, without which the functioning of the human body is impossible. Let's find out what the benefits and harms of sesame seeds are, how to take them in order to get the maximum benefit from consumption.

Let's start by defining what this unique plant actually is.

What is sesame?

It is an annual or perennial tropical plant, the healing properties of whose seeds have been known to people for more than 3,500 years. By cultivating sesame and studying its properties, our distant ancestors managed to obtain not only a source of healthy oil, but also a healing remedy for a number of diseases.

Despite the fact that sesame is a herbaceous plant, outwardly it looks like a small bush with pod fruits. These fruits, when ripe, burst, making a characteristic crack and throwing out flat seeds. The seeds themselves, despite their small size (100 g contains at least 500 pieces), are valued due to their high nutritional properties.

Depending on the variety, sesame seeds are found in different colors: black, white, yellow and even red. It is worth noting that each type has its own unique taste and contains different amounts of useful microelements. For this reason, it is very difficult to give a definite answer to the question of which variety is the most useful. Let us only note that the most valuable are black seeds that have not undergone the process of peeling.

Homeland of sesame seed

Sesame seeds have been grown in tropical regions around the world since prehistoric times, but some cultures still have myths that the plant's origins go back even further. According to one of the Assyrian legends, when the ancient gods met and decided to create our world, they drank wine from sesame seeds.

The first mentions of the use of sesame seeds by humans are found in early Hindu legends, so India is traditionally considered the birthplace of this miraculous plant. From India, sesame gradually spread throughout the countries of the Middle East, Africa and Asia. Today it has become an indispensable component for making oil and all kinds of seasonings. Metaphorically, he is called “the emperor of grains of the East and the king of oils of the West.”

The largest sesame producers today are India, China and Mexico.

What are the benefits of sesame seeds?

Sesame seeds are half fat. The remainder is about 30% from vegetable protein. Despite the fact that this combination has obvious benefits, it is very high in calories - 100 g of sesame contains 560 kcal. Therefore, you should not abuse it - it is enough to eat 1.5 tbsp per day. l. to get maximum health benefits. In this case, the seeds should be taken in the morning or afternoon. Those who have problems with excess weight should pay special attention to this fact.

Sesame is a real storehouse of vitamins. It contains 10 nutrients that must be present in the diet for healthy functioning of the body and excellent well-being. The table shows how many percent of these substances from the average daily norm are contained in a serving (35 g) of sesame seeds. The effect of some of them on the body is also described below.

In addition to these substances, sesame contains sesamin and sesamolin. These two absolutely unique antioxidants are the most famous lignans and perform a number of functions in the body. They have anti-inflammatory and fat-burning properties, trigger metabolic processes and participate in the absorption of vitamin E.

Copper

This vital trace element, which is involved in the formation of hemoglobin and red blood cells, ensures the metabolism of iron in the body, increases the absorption of proteins and carbohydrates, and also has anti-inflammatory properties. Thus, copper can significantly improve the condition of a person suffering from an autoimmune disease (in particular, rheumatoid arthritis).

Magnesium

Magnesium is necessary for the proper functioning of the heart and the transmission of nerve impulses. It ensures the exchange of protein and nucleic acids and is involved in the process of extracting energy from food. In addition, it helps normalize sleep and restore the nervous system.

Zinc

Zinc is necessary for the organization of normal processes of bone tissue development, regeneration and cell reproduction. It supports the reproductive function of the body, participates in the growth of hair and nails, and also reduces the harmful effects of toxic substances.

Calcium. How much calcium is in sesame?

Numerous studies have confirmed the positive properties that calcium has on the human body. Since ancient times, people have known about them and used sesame as a source of calcium. What properties are we talking about?

• Protects the colon wall from harmful chemicals that cause cancer.
• Normalization of blood acidity levels due to the alkali-forming effect.
• Strengthens bone tissue and prevents brittle bones that can occur as a result of menopause and arthritis.
• Prevention of the development of diseases caused by a lack of calcium in the body such as osteoporosis.
• Preventing headaches and relieving migraines in people who are susceptible to them.
• Reduction of PMS symptoms during the menstrual cycle, especially the luteal phase.

Sesame contains sufficient calcium. Unfortunately, this fact itself does not guarantee that all of it will be fully received by the body during consumption. The question arises, in what form would it be more correct to eat sesame seeds so that the calcium contained in it is absorbed?

As a rule, various grocery chains offer to purchase peeled white sesame seeds. But it is known that, compared to whole seeds, such sesame contains 10-12 times less calcium. This position causes some controversy among nutritionists. However, when answering the question of which sesame has more calcium, you should give preference to dry crumbly seeds, which contain this useful mineral in the maximum amount.

You can also highlight a number of simple rules for the proper storage and use of seeds. Try to follow them to preserve calcium in sesame:

• Sesame shelf life - no more than 6 months;
• the product should be kept in a closed container, protected from direct sunlight;
• during cooking, do not subject the seeds to prolonged heat treatment;
• If the seeds are planned to be used for cooking, then it is very important to follow all the necessary recommendations and maintain the soaking period.

Remember that in order to absorb calcium, the body must receive a sufficient amount of vitamin D. It is impossible to ensure this through diet alone, so you should leave the house more often in clear weather and go for walks.

What is harmful about using sesame seeds?

Even the healthiest foods must be consumed in strict accordance with the characteristics of your body. Sesame is not recommended for asthmatics and people with individual intolerance to sesame. Like many other nuts, the seeds can cause allergy symptoms, ranging from a runny nose and mild eye redness to angioedema and anaphylactic shock.

If you regularly abuse the product, dangerous diseases such as colitis, chronic diarrhea, and intestinal cancer can develop. A single excess of consumption leads to stool disorders and can cause appendicitis.

Black and white sesame: what's the difference?

The choice of a particular variety of sesame depends on the purpose for which it will be used. White sesame seeds are commonly used to prepare various baked goods. After removing the husks, they acquire a softer structure and a sweetish taste. Black sesame, on the contrary, crunches on the teeth and has a bright nutty aroma. The nutritional value of both varieties is about the same, but black seeds contain more calcium, zinc, vitamin B and other minerals.

Thus, you have found out the benefits, harms and how to take sesame seeds and now you know how to use them correctly so as not to harm your health.

Content

Sesame or sesame seeds are used not only in cooking, but also for medical and cosmetic purposes. The widespread use of sesame is explained by its chemical composition, thanks to which the seeds of the plant participate in the replenishment of calcium, alleviate the condition of various diseases, and have a beneficial effect on the skin and the human body.

What is sesame

Sesame or sesame is a herbaceous plant from the Pedalaceae family, the main places of growth of which are India and Africa. The photo shows that tropical sesame has flowers in white and purple shades. The most valuable oil plant of the genus is Indian sesame, which has taken its place of honor in the culinary world. It is used to prepare kozinaki, toppings for baked goods, aromatic seasonings, sauces, and also tahini, a special paste known in Arab and Jewish cuisines.

Sesame seeds are used to make sesame oil, useful in the production of cosmetics and medicinal ointments. There are 2 varieties of sesame - white and black. The latter type is much more expensive and healthier, since unrefined black grains are not polished. Sesame seeds taste like nuts. Hulled sesame seeds can be used for 6 months if stored in the refrigerator, and if frozen, then for about a year. The shelf life of sesame oil is 10 years.

Sesame - composition

The composition of sesame grains, in addition to minerals and vitamins, contains: water, proteins, fats, carbohydrates, dietary fiber (fiber), ash, antioxidants (sesaminol, sesamol). The vitamin complex includes beta-carotene (A), thiamine (B1), riboflavin (B2), niacin (PP), folic and pantothenic acids (B9 and B5), pyridoxine (B6), tocopherol and choline (E, B4). If we consider the mineral composition of sesame, then there are the following macro- and microelements:

• zinc;
• iron;
• selenium;
• copper;
• manganese;
• phosphorus;
• potassium;
• sodium;
• magnesium;
• calcium.

Sesame seed calories

Sesame seeds are high in calories because more than half of them are fat. The average calorie content of sesame seeds per 100 grams is about 570 calories. What are the benefits of sesame seeds? They are rich in calcium. A unique fact is that 100 grams of sesame can fill the body’s daily need for a particularly important macronutrient. Calcium from sesame is better absorbed than milk.

Sesame - beneficial properties

Sesame is endowed with antioxidant properties, serves as a preventative against aging, and helps with weight loss. The benefits of sesame seeds in the cosmetics industry are their moisturizing and softening properties. The substances contained make it possible to use the product in the production of suntan creams and lotions, since it does not transmit ultraviolet radiation. Sesame is used in medicine as a remedy not only for osteochondrosis, but also for the prevention of other diseases:

• oncology;
• hypertension;
• fractures;
• shortness of breath;
• manifestations of asthma;
• cough;
• pneumonia.

The seeds are useful for diseases:

• thyroid, pancreas;
• liver;
• gallbladder;
• joint diseases;
• hearts;
• vessels;
• digestive system.

What are the benefits of sesame for women?

To alleviate mastitis during breastfeeding (lactation), women need to apply compresses of vegetable oil and sesame powder to the inflamed areas. Sesame seeds reduce the risk of breast cancer and also promote blood flow to the pelvis. When mixed with poppy or flaxseeds, the product reveals its hidden properties, acting as a strong aphrodisiac. The main benefit of sesame for women is as a substitute for sex hormones, phytoestrogen, which is beneficial for the health of women after 45 years.

Benefits of sesame for men

Representatives of the stronger sex who are involved in bodybuilding will be interested to know that a large amount of proteins speeds up the process of muscle building and restores them after heavy exercise. The benefit of sesame seeds for men is its ability to reduce cholesterol levels due to the content of phytosterols, thereby increasing potency. Zinc, a substance directly involved in the production of testosterone, the most important male hormone, will help activate libido.

Harm of sesame

There have been no serious studies on contraindications to consuming sesame seeds, so there are only a few reasons not to eat the product. However, it is an undeniable fact that people have found benefits in sesame since ancient times, so we can conclude that it has high nutritional value. So what are the contraindications and harms of sesame seeds when its use will not be beneficial:

• with individual intolerance;
• if there are problems with the gastrointestinal tract, the seeds take a long time to digest;
• during pregnancy (threat of miscarriage);
• if eaten on an empty stomach (nausea will occur);
• with increased blood clotting;
• under the age of three years (due to the inability of the child’s body to break down fats).

How to take sesame seeds

Before using the product, you need to make sure that it is of high quality. Sesame seeds should look clean and not taste bitter, but a defect indicates spoilage and can cause harm. The daily norm is 2 tsp. How to take sesame seeds correctly depending on the disease:

1. For health purposes, to remove toxins from the body, take sesame seeds (20 g) in powder form 3 times. It is better to drink it with water before meals.
2. For digestive disorders 2 tsp. seeds need to be crushed, mixed in a solution of honey (1 tbsp. water per 1 tsp. honey).
3. How to take sesame seeds if you have a calcium deficiency: eat 1 tbsp daily. l. sesame seeds.
4. Sesame powder is taken for pain in the lower back, neuralgic pain in the arms and legs. To do this you need to: fry the seeds until a specific smell appears, finely chop. It is correct to take 1 tbsp 1 time daily. l. along with 1 tbsp. l. honey with warm water.
5. You can remove the symptoms of hemorrhoids by pouring 2 tbsp. l. crushed seeds 0.5 liters of boiling water. Boil for 5 minutes, let the broth brew for half an hour. After cooling, drink in small sips.

The well-known sesame (sesame), which is used in cooking and baking, has not only taste, but also beneficial properties. Regular use of the product allows you to strengthen immune cells, cleanse blood vessels and improve the health of the body as a whole.

Regular consumption of sesame seeds will help get rid of many health problems.

Composition and calorie content of sesame seeds

Most of the composition of sesame belongs to oils - 45-50%, the rest is:

• proteins;
• sesamin, phytosterol;
• lecithin, phytin;
• iron, phosphorus, magnesium, calcium, potassium, sodium, zinc;
• vitamins - tocopherol, retinol, ascorbic acid, B12, B1, B2, B3.

The ratio of useful elements contained in sesame and the daily requirement

The product is very nutritious: 100 g of sesame contains up to 570 kcal.

Beneficial properties of sesame seeds

Thanks to its unique healing composition, sesame seeds have a beneficial effect on the entire human body, giving strength and health, especially in cases of calcium deficiency and potassium deficiency.

General medicinal properties of sesame seeds:

1. Reduces blood cholesterol levels and helps thin atherosclerotic plaques.
2. Strengthens the heart muscle, stimulates brain function.
3. Restores mineral balance in the body, normalizes metabolic processes.
4. Prevents the appearance of cancer cells and slows down the growth of existing ones.
5. Has a beneficial effect on the functioning of the nervous system.
6. It has a laxative effect, removes toxins and toxic substances from the body.

Regular consumption of sesame seeds helps increase the resistance of the immune system to colds and viral infections. And the calcium content in the product makes it possible to strengthen bones and avoid the development of osteoporosis.

How is it beneficial for women's bodies?

Sesame seeds also have medicinal properties in gynecology. The product has a positive effect on the genitourinary system:

• increases local immunity and prevents inflammatory processes in a woman’s reproductive organs;
• improves blood circulation in the pelvis;
• promotes normal metabolism in tissues;
• increases libido.

Eating sesame seeds improves blood circulation in the pelvic organs in women

During breastfeeding, consuming sesame seeds helps increase milk supply and maintain the health of the mammary glands, preventing the formation of clots and further mastopathy.

The product is also useful for women during the decline of reproductive function. During menopause, hormonal imbalance occurs, and the use of sesame allows you to replenish hormone deficiency and smooth out the course of menopause, reducing unpleasant symptoms.

Women use sesame oil in cosmetology. It helps smooth out wrinkles, strengthen hair and nails, cleanse the skin and restore its elasticity.

Benefits for men

• improves blood circulation in the pelvis;
• increases potency and prolongs erection;
• stimulates sperm production, improves the quality and quantity of seminal fluid;
• maintains the health of the prostate gland, prevents the development of cancer cells in the reproductive system.

Sesame helps prevent prostate disease in men

Systematic consumption of sesame seeds saturates a man's body with argenine, which increases testosterone - improves mood, normalizes blood pressure, reduces the risk of erectile dysfunction and depressive conditions.

How to take sesame

Proper consumption of sesame can eliminate and prevent many diseases - arrhythmia, tachycardia, atherosclerosis, inflammation of the genitourinary system, disorders of the digestive tract. A variety of folk recipes using sesame seeds makes it possible to choose the most optimal method for a specific pathology or its prevention.

Honey with sesame

Consume sesame seeds with honey to normalize the digestive system.

Grind 50 g of sesame seeds in a mortar and pour in 20 ml of liquid honey. Take 1 tsp. every morning on an empty stomach for 10 days. The healing properties of the drug include antioxidant and anti-inflammatory effects - the functioning of the stomach and intestines is normalized, flatulence and dysbacteriosis are eliminated, and ulcerative processes in organs are reduced.

Sesame oil for gastritis, ulcers

For 10–12 days, consume sesame oil 3 times a day in the amount of 1–2 tbsp. l. To achieve the maximum therapeutic effect, it is better to drink the medicine 30 minutes before meals. The product has a regenerating effect, helps damaged tissues of the mucous membrane recover faster, and neutralizes the increased acidity of gastric juice.

Sesame cleansing

You can cleanse your body of toxins by eating ground sesame seeds.

Using a coffee grinder, grind 1 cup sesame seeds. You need to eat 2 tbsp per day. l. ground drug. The daily dose can be divided into 4 doses. It is recommended to consume the powdered mass before meals, washing down each time with 100 ml of warm water. Compliance with the proportions of the recipe allows you to remove toxins and waste from the body and cope with extra pounds.

Sesame against diarrhea

Boil 2 tbsp. l. seeds and grind them in a mortar until mushy, add 1 tbsp. l. honey, mix. Divide the prepared drug into 2 doses and eat with an interval of 2 hours.

The medicinal mass helps stop severe diarrhea and has a mild enveloping effect on the mucous membrane of the stomach and intestines.

Sesame oil for constipation

Sesame oil effectively helps relieve constipation

The herbal product from sesame seeds should be taken 1 tbsp during the day. every 2 hours. After emptying, reduce the dose to 1 hour. l. three times a day for 3 days.

Treatment allows you not only to get rid of constipation, but also to restore the natural contractility of the intestines.

Recipe for a lingering cold

Heat sesame oil (2 tbsp) in a water bath to 36–37 degrees. Rub the patient’s chest intensively with a warm substance and wrap it in a scarf. The procedure should be done before bedtime.

The folk method helps to separate mucus from the respiratory tract, lower the temperature and alleviate the patient’s general condition.

Sesame seed to boost immunity

Wash down sesame with ginger tea to strengthen your immune system

Grind dried sesame seeds (1 cup) to a powder. The mass should be eaten 2-3 times during the day, 1 tsp each. and wash it down with tea with ginger (1/3 cup). The duration of treatment is 14 days.

In addition to the immune-strengthening effect, the prepared product reduces pain in joints and muscles, gives strength and energy.

Sesame infusion for hemorrhoids

Brew 2 tsp in 100 ml of boiling water. seeds, close the lid tightly and leave for 30 minutes. Rinse the anus with warm liquid or apply lotions 3-4 times a day. The course of treatment is 1–2 weeks.

The product stimulates blood circulation in injured tissues, eliminates inflammation, reduces itching and burning in the anus, and promotes the resorption of hemorrhoids.

An effective recipe for mastitis

Apply sesame compresses to your breasts to quickly treat mastitis.

Dry for 3-5 minutes 3 tbsp. l. sesame seeds in an oven preheated to 40 degrees, grind in a coffee grinder. Mix ground sesame with 1 tbsp. l. vegetable oil. Moisten small pieces of cloth in the prepared liquid and apply to the inflamed areas of the chest for 5-10 minutes. Apply compresses 3-4 times a day. Treat until redness and swelling disappear completely.

Sesame oil against otitis

Heat sesame oil to 35–37 degrees and drop 1–2 drops into the ear canals at intervals of 2 hours. Therapy lasts 3–5 days. This recipe can be used not only to treat otitis media, but also to combat insomnia - rub the oil on your heels, temples, or drip into your ears.

Sesame oil with milk for sore throat

Milk with sesame effectively relieves irritation of the throat mucosa

Dilute 5 drops of plant extract in a glass of warm milk. Drink the medicinal drink 4 times a day for 3 days.

The medicine increases local immunity, disinfects a sore throat, and gently soothes irritated mucous membranes.

Anthelmintic

Sesame oil for dental pathologies

Rinse your mouth with sesame seeds to treat dental diseases

Place the oil in your mouth and rinse the cavity for 3-5 minutes. Inflamed gums can be lubricated with oil. Carry out these actions up to 5 times a day.

Sesame oil for external use

Soak a cotton swab in the plant extract and treat non-healing wounds, rashes due to eczema, dermatitis, anal fissures due to hemorrhoids. The number of procedures per day is 3–5 times. The duration of treatment is until the affected areas are completely healed.

Using sesame oil can eliminate pain, burning, itching, and speed up regeneration processes.

Recipe for men and women

A mixture of sesame, flaxseed and poppy seeds is a powerful aphrodisiac.

Combine poppy seeds, flaxseed and sesame seeds in equal quantities (2 tbsp each). Take the mixture 2-3 times a day, 1 tsp, with 0.5 glasses of water.

The folk remedy is a powerful aphrodesiac; it increases erectile dysfunction in women, and increases erection in men and improves potency. If you regularly use the combined drug, it improves the general condition of the genitourinary system, normalizes the functioning of the heart and blood vessels, mental activity and the functioning of the nervous system.

Sesame for osteoporosis

Grind the dried grains (3 tbsp) into powder and take 1 tsp. in the morning on an empty stomach and 2-3 times during the day. Ground sesame seeds can be combined with milk - 2 tbsp. l. seeds per 20 ml of milk. The regimen is similar.

Recipe for weight loss

Drink sesame infusion every morning to lose weight and cleanse the body.

For a month, every morning you need to drink 1 tbsp. l. sesame oil. You need to consume the beneficial substance on an empty stomach 10–15 minutes before meals. The plant extract can be replaced with sesame grains. Soak 0.5 cups of seed in a glass of water and leave overnight. Drink the infusion in the morning and eat the seed during the day.

Sesame not only cleanses the intestines, but also burns fat deposits.

For oncology

In the evening, soak a glass of sesame seeds and leave overnight. In the morning, eat 1 tbsp on an empty stomach. l., consume the rest of the mass during the day. The duration of treatment is at least 2 months.

The resulting remedy helps with malignant neoplasms in the digestive tract. Sesame slows down blood circulation in tumor cells, which inhibits their growth.

You should not use sesame (oil and seeds) if you have kidney cancer. Inflammation in the organ increases even more due to the nutrition of tissues with calcium, which is abundant in sesame.

Sesame oil for face

Add a few drops of sesame oil to your favorite cream for a rejuvenating effect.

Add 3-5 drops of sesame oil to day and night cream. Rub a small amount of the prepared ointment with massage movements 2 times a day regularly.

The folk method of using sesame helps smooth out wrinkles, increase skin elasticity and restore its healthy tone.

Hair strengthener

Combine sesame oil and aloe juice in equal quantities (3 tablespoons each). Rub the prepared substance into the scalp and leave for 10–20 minutes. Wash your hair and lubricate the ends of your hair with the remaining product (prevents breakage).

The beneficial substances in sesame oil and grains are preserved when slightly dried or heated. Do not fry the seed or boil the plant extract, otherwise the healing properties of the product will disappear.

In addition to treatment, sesame is widely used in cooking. It is added to sauces, salads, sprinkled on baked goods, halva, and is an integral part of urbech (oriental sweet).

Sesame is widely used not only for medicinal purposes, but also in cooking.

Harm of sesame

Sesame can bring not only benefits, but also harm if the product is abused. In large quantities, sesame oil and seed produce an irritating effect on the gastric mucosa, adversely affect the functioning of the kidneys and bile ducts, and increase blood clotting. During pregnancy, frequent use can cause miscarriage or premature birth.

The key to successful treatment with sesame is to use the healing product correctly and in dosage for the purpose of treating and preventing diseases.

Do not consume more than 2 tsp. sesame per day during pregnancy and children under 12 years of age.

Sesame can be given to children for health purposes from an early age, but not earlier than one year. Up to 12 months there is a risk of allergic reactions.

Proper storage and shelf life of seeds

Unpeeled sesame should be kept in a tightly sealed container. The storage area should be cool, dark and dry. The shelf life of unrefined grains is 3 months.

The best container for storing sesame seeds is a tightly closed jar.

Peeled seeds deteriorate faster - after 2–4 weeks a bitter taste appears and the product loses all its healing properties. To extend the shelf life, it is better to store sesame in the refrigerator - up to 6 months. Sesame can be stored in the freezer without losing its taste and medicinal qualities for 1 year.

The difference between black sesame and white

Black sesame is not peeled, unlike white sesame, and therefore has more useful substances.

Table “Difference between black and white sesame”

One of the most ancient plant products on the table of modern man is sesame seeds, the benefits and harms of which were described long before the new era. Knowledge of how to take sesame seed obtained from Sesamum indicum, most widely distributed in the East and Africa. In Europe, this food product is mandatory.

Compound

Sesame seeds contain more oils than any other seeds - from 50 to 60 percent of the total mass.

Another 20% comes from proteins rich in lysine, tryptophan and methionine.

One tablespoon of sesame seeds contains:

• 4 grams of fat;
• 1 gram of carbohydrates;
• 2 grams of proteins;
• 4 mg copper (18% DV);
• 2 mg manganese (11%);
• 87 mg calcium (9%);
• 31 mg magnesium (8%);
• 1 mg thiamine (5%).

Calorie content 1 tbsp. spoons are 52 calories.

Calcium is present in the seeds in the form of oxalates, which reduce its bioavailability and benefits. Also, sesame, like all other seeds, contains a lot of antinutrients - substances that interfere with the absorption of nutritional compounds in the product.

Most of the oxalates and antinutrients are concentrated in the husk, which is usually removed. However, most of the calcium, iron, potassium and plant fiber are also thrown away along with the husk.

So, the main benefit of sesame seeds lies not in proteins and microelements, but in fat-soluble lignans - sesamin and sesamolin, and phytosterols.

Beneficial features

Help with weight loss

Acceleration of fat burning

Sesame seed lignans increase the activity of certain liver enzymes responsible for the breakdown of fatty acids.

For this reason, sesame seed powder is now increasingly included in dietary supplements for weight loss and bodybuilding supplements.

It is better to eat natural foods rather than pills made from them. Unfortunately, this is not always possible, since the concentration of active components in the product may be so small that to obtain benefits, it must be isolated and concentrated.

However, this is not required for sesame seeds. You can simply eat the seeds and still lose weight.

Fighting overeating

Sesame has another quality that helps reduce weight. It must be said that almost all seeds used for weight loss have a similar property: chia, flax seeds, sunflower seeds.

All of these foods help reduce cravings for sweets and unhealthy snacks. Therefore, it is correct to include them in the composition. Moreover, they contain quite a lot of protein: sesame contains more proteins than many other popular nuts and seeds.

Thus, sesame snacks help reduce appetite, reduce the number of calories consumed per day, and make it easier to give up sweets.

Protection against heart and vascular diseases

Nuts, seeds, grains and legumes contain compounds called phytosterols. Sesame seed is one of the leaders in the amount of these compounds.

Phytosterols have a structure similar to cholesterol and replace this compound within the gastrointestinal tract.

Eating 50 grams of sesame seeds daily for five weeks has been shown to significantly improve the ratio of high-density lipoprotein to low-density lipoprotein. This is extremely important, since this indicator quite accurately reflects the risk of cardiovascular diseases.

Useful properties for women

Sesame seeds are healing for postmenopausal women.

As a result of the work of intestinal microflora, sesame lignan sesamin is converted into the phytoestrogen enterolactone. In addition, sesamin itself exhibits enterometabolic activity similar to that of lignans.

As a result, post-menopausal women who eat 50 grams of seeds daily have a significant improvement in the hormonal profile of their blood serum.

Cancer Prevention

In addition to enterolactone, bacteria in the intestinal microflora convert sesame lignans into another beneficial compound - enterodiol.

Both entererolactone and enterodiol have anticarcinogenic activity. They are especially effective in preventing the development of colon and breast tumors.

How to take sesame seeds?

For some reason, many people are interested in how to take sesame seeds.

There is no need to “accept” them in any special way. This is not a medicine. Simply a healthy food product. Include sesame seeds in your diet the way you want, when you want.

The seeds come in different colors: white, yellow, gold, beige, brown and black.

Black seeds have a more pronounced taste and aroma. But they are distributed mainly in China and Southeast Asia. In our country, in Europe and America, white and beige seeds are usually sold. They are just as useful as their darker counterparts. Therefore, there is no need to chase the rarer and more expensive black ones.

curious

Sesame seed producers have noticed an interesting psychological phenomenon. The sesame harvest usually consists of seeds of different colors. They can be white, yellow, beige.

But buyers are willing to pay more for those packages in which all the seeds are strictly the same color, mistakenly believing that they are of higher quality. In fact, there is no difference.

Manufacturers now pack seeds using machines that clearly monitor the color of the seeds. This makes it possible to raise the price of products.

In most countries of the world (except Japan), sesame seeds are sold in already peeled form.

If the seeds are purchased raw, they are usually fried themselves in a dry frying pan. The roasting procedure should take no more than a few minutes, during which the seeds must be constantly stirred. As a result, they should emit a pleasant aroma and become slightly darker.

If during the roasting process the seeds become completely dark and have an unpleasant odor, you have burned them. Now you can throw them away - they have gone rancid and turned from healthy food into extremely harmful food.

A convenient way to eat sesame seeds daily is to prepare a paste based on them, known as tahini.

Tahini is a healthier alternative, even one made at home. And also many other nut butters.

Homemade tahini recipe

Ingredients:

• a glass of sesame seeds;
• 2 tablespoons olive oil;
• salt to taste.

Under no circumstances should tahini be prepared using “regular” vegetable oils, such as sunflower. This sesame paste will no longer be useful. You can't add sesame oil either. Since sesame seeds already contain a lot of omega-6 fatty acids. And the oil obtained from them contains even more of this pro-inflammatory compound. And this is the main reason why.

Pour the seed into a dry frying pan with a thick bottom and place it on low heat. Fry the seeds for 4-5 minutes, constantly stirring them with a wooden spatula.

When you realize that the seeds have roasted to the desired state, transfer them to a plate. If left in a hot pan they may burn. Let them cool completely before cooking the pasta.

Then grind in a blender until it becomes fine crumbs.

Add 2 tablespoons of oil. And start the blender again. After 1-2 minutes you should have a paste.

If you want a thinner tahini, add more oil. Just a must.

Once you are happy with the consistency of the paste, add salt to taste (optional), stir again and transfer to a glass jar.

Store in the refrigerator.

How to use tahini?

Whatever you prefer. You can eat it plain, just like peanut butter.

You can also use it to make hummus and other dishes. Here are some of the healthy recipes using tahini.

Pumpkin hummus

A wonderful recipe with medicinal spices - asafaecida, turmeric, as well as. Cauliflower with tahini

A very simple recipe. Suitable for those who want to give cauliflower an unexpected taste.

You can see how to cook.

Contraindications

• As with any other food product, allergies can occur to sesame seeds. Moreover, these days, allergies to sesame seeds are quite common. People who demonstrate allergic reactions to almonds and flax are especially susceptible to it.
• Seed husks, which contain a lot of oxalates, are contraindicated for people following a diet high in these compounds. Therefore, they need to be careful when purchasing tahini. This product may be made from whole seeds and may not indicate this on the packaging. You can distinguish tahini from unhulled seeds by its darker color and bitter taste.
• Sesame seeds are contraindicated for those suffering from Wilson's disease, which is associated with the accumulation of excess amounts of copper in the liver.

Sesame seed: benefits and possible harm. conclusions

Sesame seeds are a very healthy food product that does not need to be “taken” in any special way. Sesame can and should simply be added to a variety of dishes. You can use both whole seeds and a paste prepared from them - tahini.

There are not many contraindications for eating sesame. These are mainly allergies and some rare genetic abnormalities.

Dear readers, do you know everything about sesame, the beneficial properties and contraindications of this seed? My story of getting to know sesame began with the fact that already in the 6th month of pregnancy the following symptoms arose: all the gums of the dental cavity were inflamed and bleeding, all the fillings of the treated teeth fell out. I went to the local clinic, and they looked at me and said that things were bad, and in the end they refused to treat me and sent me to a city paid clinic.

I had to go to the city several times to get dentures installed at the same dental clinic where I had previously been treated. But what’s interesting is that by the evening the fillings came off again instantly.

The doctor did not use more serious, expensive dental treatment, which required painkilling injections, due to pregnancy. And even with this seemingly easy treatment on the chair that he performed, I lost consciousness several times.

The dentist said that it makes no sense to carry out treatment at all now, since the problem with the teeth lies in the lack of missing substances in the body. It is necessary to improve nutrition, and pay special attention to the consumption of calcium and magnesium in food, and this is to eat as much as possible sesame seeds.

Did you know that half a cup of sesame seeds contains 3 times more calcium than a whole cup of milk? In addition, sesame is also a source of manganese, magnesium, iron, phosphorus, vitamins B1 and E, zinc, proteins and fiber.

Sesame, or sesame, is a plant from the Sesame genus, growing in Africa, Asia and America. Its seeds are small, flat and oval in shape and have a spicy taste. They come in different colors (depending on the species): white, yellow, black or red.

Sesame seeds contain a lot of sesame oil, which is used in confectionery, canning and other industries, as well as in medicine and cosmetology. Sesame is one of the most popular ingredients in Arabic and Asian cuisines.

1. 1/2 cup of the seeds of this plant contains 74% of the daily requirement of copper. Copper is known to help reduce pain and swelling in rheumatoid arthritis.
2. 31.6% of the daily dose of magnesium is a quarter cup of sesame seeds. Magnesium is involved in preventing respiratory spasms in asthma patients, lowering high blood pressure, reducing migraines, and easing unpleasant symptoms in women caused by menopause.
3. Sesame seeds are rich in zinc, insufficient consumption of which can lead to osteoporosis.
4. The phytosterols contained in sesame help reduce blood cholesterol levels and the risk of certain types of cancer.
5. Sesamin and sesamolin prevent the development of hypertension and protect the liver.
6. Sesame is a source of vitamin E, which in turn helps strengthen the heart and nervous system.
7. Sesame oil is widely used in cosmetology to reduce wrinkles and treat various skin diseases.
8. The high calorie content of the product can help those who need to gain weight.
9. High calcium content. Calcium helps protect colon cells from carcinogenic chemicals, prevents the onset and development of osteoporosis, reduces PMS symptoms, and is important in the treatment of migraines.

100 grams of white sesame contains from 783 mg of calcium, and brown sesame (unpeeled) - up to 1100 mg. Look at the following table; sesame can even be ranked second in calcium content among other products.

• Poppy (1460 mg);
• Sesame (from 783 to 1100 mg);
• Swiss cheese (850 mg);
• Hard cheese - Cheddar, Edam, etc. (750 mg);
• Nettle (713 mg);
• Halva (670 mg);
• Soft cheese (260 mg);
• Almonds (252 mg);
• Hazelnut (226 mg);
• Plain yogurt (200 mg);
• Fruit yogurt (136 mg);
• Milk, fermented milk products (120 mg).

As you can see, milk even ranks last in terms of calcium content. But it should also be taken into account that calcium is washed out of the body by eating sodium (salt and soda), caffeine, excessive amounts of protein, etc.

Milk and fermented milk products, according to experts, cannot be considered a good source of calcium, since only 30% of calcium is absorbed by the body, while only 52% is absorbed from products of plant origin.

In addition, the disadvantage is that the loss of calcium in milk is accelerated due to the content of sodium and phosphorus in it, which acidify the body. Therefore, alkalizing elements begin to be removed through the blood, primarily calcium, from the reserves of bones and teeth.

Do you want something sweet? Eat sesame.

Do you know why sometimes we are irresistibly drawn to sweets? It turns out the answer is simple!

If you really want something sweet, it means it’s time to replenish your calcium reserves. In nature, calcium has a sweet taste and increased cravings for sweets are a sign of its deficiency in the body.

The role of calcium in the body is enormous. It is the main building material of our bones, nails, hair and teeth. Of all the macronutrients, calcium is the most abundant. The body of an adult contains from 1 to 1.5 kg.

Children require an average of 1.2-1.5 g to build bone tissue, middle-aged people - 1 g, after 50 years - from 1 to 1.5 g of calcium per day. In addition, calcium is necessary for the normal functioning of all body systems.

It takes an active part in the growth and activity of cells, in the production of enzymes for the absorption of nutrients, immunity, hormones, blood clotting processes, regulates insulin and glucose levels, and normalizes the acid-base balance.

The body's calcium capital is formed before the age of 20. This is why children and young people are advised to eat as many calcium-rich foods as possible. The older a person is, the worse calcium is absorbed. But maintaining its level for the benefit of your health is necessary throughout your life.

How is calcium deficiency dangerous for the body? Here's a disappointing list:

• fragility of the skeleton, teeth, nails;
• hair loss and fragility;
• heart rhythm disturbance;
• increased blood pressure;
• increased “bad” cholesterol in the blood;
• muscle cramps;
• joint pain;
• drowsiness;
• toxicosis during pregnancy in women;
• growth retardation in children;
• allergies.

Sesame is considered the “King” in this problem of calcium deficiency. Just 100-150 grams of sesame seeds are enough to get your daily requirement of calcium. In addition, “sesame” calcium is perfectly absorbed by the body due to its phosphorus and zinc content.

In addition to being healthy, sesame is also a delicious seasoning. It can be added to salads, confectionery, and used in preparing fish and meat.

In order for calcium to be absorbed by the body as completely as possible, the diet must contain magnesium, phosphorus, vitamins C and D. All these vitamins are found in fish. From time immemorial, fish oil has been used as a source of phosphorus and vitamin D. Our grandmothers fed their children fish oil all winter so that the kids would grow up strong and healthy.

The lack of calcium in the body can be judged by one more sign - wrinkles between the eyebrows. On the forehead there are reflex points associated with the gallbladder. When you frown, a spasm of the gallbladder occurs and the outflow of bile, which is necessary for better transfer of calcium into the blood, is disrupted. Thus, only ½ of the calcium received from food is absorbed. Therefore, frowning is not only unsightly, but also harmful to health.

Include foods rich in calcium in your diet, smile more often and you will feel great, shiny hair, strong teeth and nails. And I am sure that eating it will help sesame seeds. Judging by my personal experience of using sesame seeds for a month, my gum condition has significantly improved, but of course I don’t intend to stop using sesame seeds at this point.

When can sesame be harmful?

Do not forget also about the contraindications of sesame:

• Due to the high calorie and fat content of the product, those who are struggling with excess weight should not consume it much.
• Use with caution for people with kidney problems (salts, sand).

If you watch the program “Live Healthy”, with the participation of Elena Malysheva, you will probably be interested in watching this video about the properties of sesame seeds: