Sesame benefits for health, skin, and beauty. Consuming sesame seeds in your daily diet has a whole range of health benefits. Sesame oil is well known for its healing properties.
Sesame oil is a good prevention of blood clots and long-term constipation. Successfully reduces the pain of rheumatoid arthritis and heals injuries, acne, wounds, burns…
Origin of sesame
Sesame is a favorite food of Oriental and North African countries, sesame (Sesamum indicum) has long been home to the whole world and is used in many ways.
In many traditional dishes, cakes, pastries, bread, and pastries, sesame is one of the most important ingredients.
The ancient Egyptians, Assyrians, Babylonians, Indians, and the Chinese knew about its healing properties against baldness, dandruff, toothache, tinnitus, sciatica, and breastfeeding disorders.
Today, sesame is mostly grown in China, India, and Sudan, as its seeds contain between 45 and 60 percent of the high-quality oil used in cooking, salad dressing, and margarine.
Sesame seeds are small seeds rich in fat. It grows on a plant called Sesamum indicium. It is an annual herb with a legume fruit, the seeds of which are first picked ripe and then dried.
Nutritional value of sesame
Sesame is very rich in iron, so it is enough to consume 50 grams of this seed to meet the daily needs of man for this mineral.
In addition to iron, calcium, manganese, copper, magnesium, and selenium are present in large quantities.
Of the vitamins, vitamin E has a special place, which is a powerful antioxidant, which protects cells from aging, tumors, and heart disease.
At the same time, it is an excellent source of thiamine and B1, B6, pyridoxine, niacin, folic acid, and riboflavin. Sesame is another important ingredient in protecting the liver from oxidative damage.
Together with sesamolin and lignans it lowers cholesterol and blood pressure and increases vitamin D levels. Protein and omega-6 fatty acids are also important ingredients for health.
Studies have shown that sesame is effective against pain and inflammation in rheumatoid arthritis and asthma attacks.
Black sesame, white sesame, or red/brown sesame are different types of sesame that differ in the color of the seeds that are rich in oils and proteins.
While brown and black sesame on the market come unpeeled, white can be obtained peeled or peeled, but also in a form that many know as tahini (sesame paste).
In our kitchen, it is used as a spice, but also in various other ways such as making sesame or tahini paste.
Tannins, on the other hand, are then used in a variety of recipes. Sesame has many potential beneficial effects on the body.
It has been used in traditional medicine for centuries.
There are scientific studies that indicate a number of beneficial effects of sesame, but for most of them, it should be consumed on a regular basis.
In today’s article, you will find out what are its health benefits.
15 Sesame benefits for health
1) A good source of fiber
30g of sesame contains about 3.5g of fiber or 12% of the daily recommended intake. The importance of fiber for the health of the intestinal microflora, and thus for the overall health of a man is great.
Among the most important positive effects of fiber are:
- maintaining the health and peristalsis of the small intestine as well as the colon,
- feeding the beneficial microflora,
- providing a gradual release of blood glucose and lowering “bad” cholesterol in the blood.
In addition, more and more studies provide data on the role of fiber in optimizing the intestinal microflora, and through it to the overall health of the body.
They thus reduce the risk of developing cardiovascular, malignant, obesity, and type 2 diabetes.
2) Sesame can help lower cholesterol and triglyceride levels
Some studies say that eating sesame seeds regularly can lower blood cholesterol and triglyceride levels. They are the main risk factors for all cardiovascular diseases.
On most days, sesame fatty acids are mono and polyunsaturated fatty acids. Only 15% of total fatty acids are of the saturated type. This means that sesame is a good source of healthy fats.
It is well known that the replacement of saturated fats, by introducing mono and polyunsaturated unsaturated fats in the diet, lowers blood cholesterol levels.
This significantly reduces the risk of cardiovascular disease. Additionally, sesame contains two types of plant components: lignans and phytosterols. Together they can lower blood cholesterol levels.
3) A good growth source of protein
Although sesame is rich in healthy fats, it also contains a solid percentage of protein. In 30g it contains 5g of protein.
Roasted sesame seeds are a better source of protein than regular ones due to the reduction of oxalates and phytates with baking.
These components interfere with the absorption of proteins in the digestive tract. Sesame lacks the essential amino acid lysine (present in legumes or legumes).
However, sesame contains methionine and cysteine, which are not found in large quantities in other plant foods.
4) Sesame benefits for health help lower blood pressure
High blood pressure is one of the biggest risk factors for heart attack and stroke. This property of sesame is considered to be due to its composition, ie the high percentage of magnesium.
Vitamin E, lignans, and some antioxidants also help in this direction.
The mechanism by which they are thought to work is to prevent the accumulation of fat in the arteries and to improve circulation.
5) May contribute to bone health
Sesame contains a solid percentage of minerals that are important for bones and their metabolism.
Only 30g of sesame contains 22% of the daily requirement for calcium, 25% of DP for magnesium, 32% of DP for manganese, and 21% of the daily requirement for zinc.
However, it is important to say that sesame also contains a high percentage of so-called antinutrients such as phytates and oxalates.
These important antinutrients can reduce the general absorption of minerals in the body.
To get rid of these compounds we need to soak the seeds in water for a while or bake them.
6) Sesame benefits for health help the work of the thyroid gland
Sesame is a good source of selenium, more precisely it contains in 30g, 18% of the daily needs for selenium. The thyroid gland contains the highest concentration of selenium of any organ in the body.
This mineral plays a vital role in the synthesis of thyroid hormones. In addition, sesame is a good source of iron, copper, zinc, and vitamin B6.
These micronutrients also support the synthesis of thyroid hormones and have a positive effect on the general health of the thyroid gland.
7) Supports the work of the immune system
Sesame is also a good source of a range of micronutrients important for the proper functioning of the immune system: zinc, selenium, copper, iron, vitamin E, and vitamin B6.
For example, zinc is needed to activate certain types of immune cells that recognize and attack infectious microbes.
Even minor deficiencies in zinc in the diet can lead to an impaired immune response. 30g of sesame contains 20% of the daily requirement for zinc.
8) Sesame benefits for health with antioxidants
It is because of this composition that it can contribute to the reduction of chronic inflammatory processes in the body.
Several studies show that regular consumption of sesame seeds can increase the overall antioxidant activity in the blood.
Sesame seed lignans act as antioxidants and reduce oxidative stress – chemical reactions that can damage cells and cause chronic inflammation in the body in the long run.
It is known that this type of inflammation in the long run significantly increases the risk of all chronic diseases.
Vitamin E, which is also rich in sesame, has an antioxidant effect that has been shown in research to protect the heart.
9) Sesame is a good source of B vitamins
B vitamins and micronutrients affect the formation of red blood cells. B vitamins are especially important for many cellular functions, especially for metabolism.
They are also crucial for the burning of nutrients in energy.
30g of sesame seeds contains 17% of the daily requirement for vitamin B1, 11% of DP for vitamin B3, and 5% of DP for vitamin B6. Sesame (30g) also contains 24% of DP for iron and as much as 136% of DP for copper.
These two elements, along with vitamin B6, are very important for the production of red blood cells.
As mentioned, for better absorption of these and other minerals from sesame seeds, it is best to bake it or soak it in water before use.
10) Sesame benefits for health May lower blood sugar levels
Sesame is rich primarily in healthy fats, but also in protein. These components support the control of blood sugar. Additionally, sesame seeds contain pinoresinol.
It is a component that according to some scientific studies has proven to be a good regulator of blood sugar, by inhibiting the work of digestive enzymes – maltases.
However, these studies are based on animals and therefore need further research on the topic to reach final conclusions.
In a similar way, blood sugar is affected by fiber, which is also a significant part of the sesame content.
11) Sesame against hemorrhoids
To treat hemorrhoids, grind a tablespoon of sesame seeds and add a tablespoon of water to this. Mix all this together until you get a paste and add a tablespoon of butter to this.
Mix everything well and then spread it on a piece of toast and eat it.
12) Sesame is an analgesic and aphrodisiac
Topical application to the affected area shows that sesame oil is also great for relieving pain. Recommended for minor head injuries, cramps, or poor circulation.
Regular consumption of sesame reduces impotence. Sesame works to strengthen and stimulate vital functions and strengthen reproductive tissue.
Sesame benefits for health, skin, and beauty
1) Sesame against burns
Against burns – two tablespoons of sesame seeds are immersed in a glass of water, then boiled for a few minutes. Then strain the contents and leave to cool.
With a cotton ball soaked in iced tea and in the mixture, you should coat the burned areas several times a day.
2) Sesame for healthy teeth
Sesame strengthens our teeth and acts on the oral cavity, teeth, and gums. Its use reduces inflammation, infections, strengthens teeth, and tooth enamel.
It should be noted that sesame successfully works to prevent the formation of dental plaque, but also acts on the expulsion of toxins from the body.
3) Healthy skin and beauty
Sesame oil successfully helps and soothes skin irritations. The fact that sesame is known to contain vitamin E and zinc, affects the health of the skin and maintains its elasticity.
Sesame slows down the aging process, drying the skin and against the premature formation of wrinkles on the face.
Sesame is a golden grain that should not be thrown away, but on the contrary, should be consumed regularly. In folk medicine, it is used for rehabilitation of injuries, acne, ulcers, warts, burns…
Sesame is very rich in iron, so it is enough to enter 50 grams for the daily needs of man for this mineral. In addition to iron, it contains calcium, manganese, copper, magnesium, and selenium.
Of the vitamins, a special place is occupied by vitamin E, which protects cells from aging, tumors, and heart disease.
At the same time, it is an excellent source of thiamine and B1, B6, pyridoxine, niacin, folic acid, and riboflavin. The healing properties of sesame seeds are numerous and important for our health.
So feel free to consume sesame seeds and use its benefits for your health and beauty.