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
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, 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
Mediterranean diet which is rich in mono-unsaturated fats help
prevent coronary artery disease and stroke by favoring healthy
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
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 µg 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.
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
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