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Healthy & Nutritious  Foods

 

Home
Sprouted Pulses

Health Benefits of Jack Fruit
Mango Fruits
Benefits of Almonds

Health Benefits of Lime
Health Benefits of Bananas
Health Benefits of Dates
Health Benefits of Papaya
Health Benefits of Avocado
Health  Benefits of Apple

Health  Benefits of Pears
Health benefits of oranges
Health benefits of carrots
Health benefits of Lychee 
Health benefits of Grapes
Health benefits of Cucumbers
Health benefits of Amla/Gooseberry
Health benefits of Mangosteen
Health benefits of moringa
Health Benefits of Chickpeas
Health benefits of figs
Health benefits of pomegranate
Health benefits of Pistachios
Health benefits of Watermelon
Health benefits of Bitter gourd
Health benefits of Green beans
Health benefits of sesame seeds
Health benefits of Soursop Fruit
Health benefits of Pumpkin 

Sesame seeds

Sesame seeds

One of the first oil seeds known to humankind, sesame seeds are used in culinary as well as in traditional medicines for their nutritive, preventive, and curative properties. Its oil seeds are sources for some phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-cancer as well as health promoting properties.

Health benefits of sesame seeds

  • Delicious, crunchy sesame seeds are widely considered healthful foods. 100 g of seeds provide 573 calories. Although, much of its calorie comes from fats, sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.

  • The seeds are especially rich in mono-unsaturated fatty acid oleic acid, which comprise up to 50% fatty acids in them. Oleic acid helps to lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help to prevent coronary artery disease and stroke by favoring healthy lipid profile.

  • The seeds are an also very valuable source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).

  • In addition, sesame seeds contain health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.

  • Sesame is among the seeds rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.

  • 100 g of sesame contains 97 g of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during the peri-conception period, it may prevent neural tube defects in the baby.

  • Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

  • The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

Source of this artilce
http://www.nutrition-and-you.com/sesame-seeds.html