Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/09/2020
Sesame, also known as sesame, is an annual herbaceous plant and the oldest of the spices used by people as food. Moreover, not only seeds are used in cooking, but also oil and flour. Small sesame seeds have a specific nutty taste, which is used in baked goods and salads. In ancient times, sesame was added to a special potion that brought longevity to people, and today it is recommended to include it in the diet to improve the health of the body. Nutritionists are also not against seeds, since they do a good job of cleansing toxins. But those losing weight are often frightened by the calorie content of sesame, which cannot be called low. So is it worth using sesame during weight loss?
Properties of sesame
Nutritional value and composition | Vitamins | Minerals
How much does sesame cost (average price for 1 liter)?
Moscow and Moscow region.
180 rub.
Sesame is one of the oldest types of seasonings, sometimes you can hear it called “sesame”. Sesame is a small seed that has a specific but delicate taste. Sesame is an annual plant, the fruits of which are oblong in shape, and inside them there are seeds, which are used as food. The color of sesame seeds varies; they can be yellow, white, brown or black. Sesame is often used not only in cooking in different countries, but also for medicinal purposes; in addition, sesame oil is made from it.
In ancient times, sesame was considered one of the ingredients of a certain potion that brought longevity to the inhabitants, and the inhabitants of ancient Babylon believed that sesame was the food of their gods. In the Middle Ages, the following phenomenon was common among women: they had to chew a spoonful of sesame seeds a day; it was believed that this had a beneficial effect on them. In eastern countries, sesame is probably the most common product, because it is used in the preparation of almost all dishes. Today, sesame is grown in different parts of the planet, including such places as Transcaucasia, India, and the Far East.
Harm of sesame and contraindications to its use
Little is known about the dangers of sesame seeds. Which, given the length of time it has been used by humans, indicates its high nutritional value. However, sometimes sesame can still cause damage to health:
- With increased blood clotting (see reasons above)
- Small children (up to about 3 years old), due to the fact that their body is not yet able to fully break down and utilize fats, the share of which in sesame seeds sometimes reaches 50%
The rest should simply not be abused (eat through force), and then sesame will only be beneficial.
Benefits of sesame
The benefit of sesame is that oil is made from it. The beneficial properties of sesame are due to the content of essential oils - antioxidants called semazol and semazinol. Other products cannot boast of the presence of such strong substances in their composition, and if such products are found, the amount of semazole and semazinol is extremely small. It is thanks to these two antioxidants that sesame oil can be stored for quite a long time. The benefit of sesame is also that it contains a large amount of protein, as well as many polyunsaturated fatty acids (PUFAs), which determine the beneficial properties of sesame. It is with the help of these two components that sesame has the ability to influence the reduction of cholesterol levels in the blood.
Sesame contains many different vitamins, amino acids, minerals and nutrients, which together give a person vigor and health. Sesame contains fiber, which helps the intestines with its difficult work. Properly processed sesame seeds can provide significant help in case of constipation, and boiled sesame seeds, on the contrary, will help stop diarrhea. Ancient healers used sesame in medicine to relieve a person from a cold or infection. Sesame seeds and oil are often used by cosmetologists in various procedures or in the manufacture of cosmetics. The calorie content of sesame seeds is quite high, so with moderate consumption you will maintain your figure while gaining a lot of energy.
How to take sesame seeds for osteoporosis. How to take sesame seeds for osteoporosis
In order for calcium to be well absorbed from sesame seeds, you need to take the seeds raw or sprouted, but you can also combine it with dairy products or make sesame milk.
In its purest form
Due to the content of unsaturated fatty acids, the seeds may go rancid. Therefore, you need to purchase them packaged in bags and monitor the expiration date of the product. If you roast sesame seeds, this will enhance its taste, but will almost completely deprive it of its medicinal effect. Calcium will be absorbed worse, and valuable acids will be destroyed. Therefore, the best option is raw seeds.
It is important to grind them thoroughly. To do this, it is recommended to grind it in a coffee grinder or chew it for a long time. If this is not done, then most of the product will leave the body unchanged. You cannot store ground sesame seeds, so you should prepare small portions of ground sesame seeds before use.
Sprouted
Plant seeds contain a large supply of biological energy. Sprouting it releases it, increasing its benefits and making it easier to digest. Only fresh sesame is suitable for soaking; it is better to choose the black variety.
After washing, it is filled with clean water at room temperature 0.5 cm above the level and left for 8 hours. Then a layer of wet gauze is placed at the bottom of the container and the seeds are poured out. After 12 hours they need to be washed, and by the end of the day they will sprout the first shoots. This grain brings maximum benefits in the first 3 days, so it is not recommended to germinate it in large quantities, although it is well stored in the refrigerator.
Sesame sprouts can be eaten raw or added to the juice of greens, carrots and apples. This drink tones and strengthens the body, improves the condition of the skeletal system, is useful during pregnancy and for women after menopause, and increases potency in men.
Look at
With yogurt
A glass of yogurt (250 ml) contains approximately 300 mg of calcium. When adding 30 g of sesame seeds, it will almost double. This amount will be enough to prevent bone destruction. For medicinal purposes, approximately the same dose will be needed. It can be obtained from one tablet with 500 mg of calcium salt or by eating 100 g of cottage cheese and 30 g of Dutch cheese.
Adding seeds to fermented milk drinks enriches them with calcium and dietary fiber. Therefore, this combination is recommended for rejuvenation, longevity, and improvement of the condition of hair, teeth, and nails. Yogurt with sesame seeds will be useful for dysbiosis, anemia and decreased immunity.
For osteoporosis, you can take sesame with fermented milk drinks for an unlimited period of time. This combination can successfully replace or supplement nutritional supplements. It is important that yogurt or kefir, curdled milk are without added sugar; it is better to prepare them yourself from pharmacy starters.
With butter
If there are no contraindications to the use of butter (cholelithiasis, pancreatitis, atherosclerosis, obesity), then to enrich the diet with calcium, you can prepare a mixture of equal parts of it with sesame seeds. Vitamin D contained in milk cream helps the absorption of the mineral and will further strengthen bones.
The seeds are ground in a coffee grinder and thoroughly ground with softened butter. Used for spreading on sandwiches with curd mass, pate, cheese. A good addition to them would be finely chopped fresh herbs.
May help blood cell formation
To produce red blood cells, your body needs several nutrients, including those found in sesame seeds.
Three tablespoons (30 grams) of sesame seeds contain (3, 38, 39):
| Unhulled sesame seeds | Hulled sesame seeds | Functions | |
| Iron | 24% of RUS | 10% of RUS | An important component of hemoglobin, which carries oxygen in your red blood cells |
| Copper | 136% of RUS | 46% of RUS | Helps produce hemoglobin |
| Vitamin B6 | 5% of RUS | 14% of RUS | Helps produce hemoglobin |
Soaked, roasted, or sprouted sesame seeds can increase the absorption of these minerals (15).
Summary:
Sesame seeds supply the human body with iron, copper and vitamin B6, which are necessary for the formation and functioning of blood cells.
Useful tips and tricks
- Store sesame seeds in a container in a dry, cool, dark place.
- The shelf life of seeds when stored in the refrigerator is 6 months, in the freezer - about 1 year.
- When purchasing seeds, you should only choose those that do not stick together and look dry.
- You cannot fry foods in sesame oil, as this will create carcinogenic substances.
To summarize, sesame seeds will help support and strengthen the body, overcome possible existing ailments, improve immunity and mood, relieving stress instability and depressive conditions. It’s also very tasty and adds variety to a healthy diet.
Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).
Culinary recipes with sesame seeds
The color of sesame seeds may vary. There are yellow, red, black and brown seeds. Once peeled, their color will always be creamy white. It is best to purchase the seeds raw and roast them in a frying pan yourself.
In eastern countries, paste based on sesame seeds is actively used. It's called tahini. Halva is prepared from the seed cake. Sesame is added to desserts, sprinkled on baked goods, salads and meat dishes. In Asia and China, a popular product is sesame oil, which has a pronounced aroma and bright taste.
Tuna in sesame coat
This is a delicious dish that is quickly prepared and eaten just as quickly.
Ingredients:
- Tuna steak – 0.4 kg, at least 2.5 cm thick.
- Mixture of white and black sesame – 1/3 cup.
- Sesame oil – 1 tbsp. l.
- Vegetable oil – 1 tbsp. l.
- Soy sauce.
How to cook:
Mix vegetable oils in a separate container. The tuna is cut into cubes, dried with paper towels, dipped in oil and rolled in sesame seeds.
Fry the fish in a hot frying pan for 30 seconds on both sides. Cut the tuna into cubes and serve on skewers with soy sauce.
Sesame cookies
It cooks quickly. In just 20 minutes you will be able to please your loved ones with a delicious dessert.
Ingredients:
- Sesame – 250 g.
- Butter – 150 g.
- Sugar – 150 g.
- Vanilla sugar – 10 g.
- A pinch of salt.
- Baking powder – 1 tsp.
- Flour – 100 g.
- Egg – 2 pcs.
How to cook:
Grind the butter with sugar, vanilla sugar and salt, add eggs to the resulting mixture and mix. Sift the flour together with baking powder, add all the ingredients to the sesame seeds and knead the dough. Place the cookies on a baking sheet lined with parchment, leaving a distance of 3 cm between them. Bake them in the oven at 180 degrees for 10 minutes.
Salad with sesame-oyster sauce
Ingredients:
- Boiled chicken breasts – 2 pcs.
- Green salad.
- Olive oil – 3 tbsp. l.
- Unrefined sesame oil – 1 tsp.
- Orange juice – 1 tbsp. l.
- Honey – 1 tsp.
- Oyster sauce – 2 tsp.
- Soy sauce – 1 tsp.
- Fish sauce – 3 drops.
- Garlic powder – 1/3 tsp.
- Onion powder – 1/3 tsp.
- Sesame seed – 1 tsp.
- Tomatoes – 2 pcs.
- Green bell pepper – 1/4 pcs.
- Boiled quail eggs – 4 pcs.
How to cook:
Mix olive and sesame oil, honey, orange juice, fish and oyster sauce, onion and garlic powder, sesame seeds.
Chicken breasts and peppers are cut into thin strips, tomatoes into slices. Place lettuce leaves on a plate, and mixed vegetables and chicken on them. Season the dish with sauce and garnish with chopped quail eggs. The prepared sauce is perfect for dressing other salads.
Sesame milk
Video recipe for sesame milk:
For maximum benefit, use unhulled black sesame. Soak it overnight, drain the black water in the morning and rinse the seeds. Whip them in a blender, mixing with water. Afterwards, filter the resulting white liquid from the cake; the easiest way to do this is with gauze or any other cloth.
Sesame candies
Video: how to compensate for calcium deficiency! Lifehack!
The recipe is very simple, you need to grind the sesame seeds in a coffee grinder. It takes a long time to grind until they completely turn into powder. To make the future candy sweet, we also add stevia (an herb that replaces sugar) or regular sugar to taste (ground) to the coffee grinder. From the resulting mixture we make a candy shape and then envelop it in kerobe (a natural product similar to cocoa) or in regular cocoa powder. You can also use chocolate powder if you have it on hand. The sweets are ready.
Unique features of sesame oil
Sesame oil is obtained from roasted and unroasted seeds. If the original product has not been subjected to heat treatment, the oil will have a rich color and pronounced aroma.
The oil is used as a food product and is used for cosmetic and medicinal purposes.
Benefits of oil for the human body:
- Increasing the rate of tissue regeneration.
To achieve this goal, the oil is taken orally and used as an external remedy.
- Fighting skin diseases.
The oil is used to treat serious pathologies, for example, to get rid of psoriasis.
- Prevention of constipation.
Taking sesame oil can help you cope with intestinal obstruction.
- Protection from ultraviolet irradiation of the skin.
Applying sesame oil to the skin and hair helps prevent harmful rays from damaging their structure. Sesame oil has SPF 4.
- The product promotes accelerated hair growth
, if applied to the scalp. Use oil to restore damaged and weakened hair.
- Getting rid of dandruff.
To do this, rub the oil into your scalp every evening and rinse it off with water in the morning. To cope with the problem, you will need a course of 30 days.
- Relief from cracked heels and dry skin on hands.
To do this, the oil must be applied directly to problem areas.
- Improving the condition of skin, hair and nails.
Use sesame oil to perform massage. Its use allows you to relieve muscle spasms, rejuvenate the dermis, and accelerate tissue regeneration. To get the maximum benefit from the product, it must be taken orally.
How to choose and store sesame correctly
When choosing sesame seeds, pay attention to the integrity of the seeds, whether they are glued to each other. The seeds should be dry and crumbly. They should not be bitter and without any strange aftertaste.
If you purchased black seeds, it is better to pour them into a glass jar with a lid and place them in a dark, dry, cool place. How sesame can retain all its properties for a very long time.
It is better to store white seeds in the refrigerator or freezer, so it will retain its beneficial properties for six months. Otherwise, the peeled sesame will quickly deteriorate and begin to taste bitter.
Use of sesame in cooking
As mentioned above, Russian chefs use sesame mainly for making baked goods and kozinaki. However, we strongly recommend not to stop there and master at least a dozen recipes that are not related to rolls, rolls, loaves and bread.
For example, sesame milk is extremely useful, it is prepared in literally a matter of minutes and has enormous benefits. If desired, sesame milk easily turns into “kefir” (within 12 hours in a warm place) and brings even more benefits to our body!
As for the culinary delights of sesame seeds, the most aromatic and delicious are black (unprocessed) sesame. It is ideal for salads. White sesame goes well with fish, meat and poultry.
In addition, sesame is part of many spices used in the East and Asia for all types of dishes. And in Korea, sesame is completely mixed with salt, after which it is used as ordinary salt (like our iodized salt).
Helpful advice: to more fully reveal the taste and aroma of sesame seeds, you need to heat them a little separately in a frying pan, and only then mix them with the rest of the ingredients.
May support your immune system
Sesame seeds are a good source of several nutrients important to your immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E (3, 47).
For example, your body needs zinc to develop and activate certain white blood cells that recognize and attack pathogens.
Keep in mind that even mild to moderate zinc deficiency can impair immune system function (48).
Sesame seeds provide about 20% of the RDA for zinc per 3-tablespoon (30-gram) serving (3).
Summary:
Sesame seeds are a good source of several nutrients that are important for immune system function, including zinc, selenium, copper, iron, vitamin B6 and vitamin E.
general characteristics
Content:
- general characteristics
- Nutrients in sesame
- Important Components
- Why sesame is important for the body
- Possible side effects
- How to select and store
- Sesame in cooking
Sesame (Latin name Sesamun indicum) is an annual herb widespread in Asia, especially India, China, and Burma. This plant thrives in well-drained sandy soils in tropical climates. Grows up to one and a half meters in height. It blooms with white-pink flowers, from which pods with seeds then appear. Sesame seeds are tiny and flat, oval-shaped with a subtle nutty flavor. They, depending on the variety, come in different colors: white, yellow, red and black. These seeds are valued for their high oil content, which is almost never bitter. Sesame is widely used in the cuisine of Middle Eastern countries, especially in the preparation of sweets [1].
Sesame is the “hero” of many ancient fairy tales and myths. Thus, there is an Assyrian legend that says that when the gods gathered to create our world together, before that they drank wine made from sesame seeds. It is believed that the people of India were the first to know about these seeds, in whose folklore there are many references to this plant. In Hindu legends, sesame is mentioned as a symbol of immortality. Over time, sesame seeds came to the inhabitants of the Middle East, Asia, and Africa. It was the first crop to be processed into oil and also one of the earliest spices. Back in the days of the Egyptian pharaohs, sesame was added to bread [1].
In the modern world, the main exporters of these seeds are Mexico, India, China, Nigeria, Ethiopia, and Sudan [1].
What are the benefits of sesame for a woman’s body?
A powerful aphrodisiac that affects both women and men can be obtained by mixing sesame, poppy and flax seeds. Regular consumption of sesame helps prevent breast cancer.
In the middle of the last century, women, taking care of their health, took a teaspoon of sesame seeds every morning.
It is believed that sesame can replace female sex hormones, which is very important for women during menopause. It is recommended to be consumed in any form by women over 45 years of age, which will reduce hot flashes, strengthen the nervous system and improve the overall well-being of the female body.
Calories Sesame (seed). Chemical composition and nutritional value.
Nutritional value and chemical composition of “Sesame (seed)”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 573 kcal | 1684 kcal | 34% | 5.9% | 294 g |
| Squirrels | 17.73 g | 76 g | 23.3% | 4.1% | 429 g |
| Fats | 49.67 g | 56 g | 88.7% | 15.5% | 113 g |
| Carbohydrates | 11.65 g | 219 g | 5.3% | 0.9% | 1880 |
| Alimentary fiber | 11.8 g | 20 g | 59% | 10.3% | 169 g |
| Water | 4.69 g | 2273 g | 0.2% | 48465 g | |
| Vitamins | |||||
| Vitamin A, RE | 3 mcg | 900 mcg | 0.3% | 0.1% | 30000 g |
| beta carotene | 0.005 mg | 5 mg | 0.1% | 100000 g | |
| Vitamin B1, thiamine | 0.79 mg | 1.5 mg | 52.7% | 9.2% | 190 g |
| Vitamin B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 2.4% | 720 g |
| Vitamin B4, choline | 25.6 mg | 500 mg | 5.1% | 0.9% | 1953 |
| Vitamin B5, pantothenic | 0.05 mg | 5 mg | 1% | 0.2% | 10000 g |
| Vitamin B6, pyridoxine | 0.79 mg | 2 mg | 39.5% | 6.9% | 253 g |
| Vitamin B9, folates | 97 mcg | 400 mcg | 24.3% | 4.2% | 412 g |
| Vitamin E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 0.3% | 6000 g |
| Vitamin H, biotin | 1.9 mcg | 50 mcg | 3.8% | 0.7% | 2632 g |
| Vitamin K, phylloquinone | 0.3 mcg | 120 mcg | 0.3% | 0.1% | 40000 g |
| Vitamin RR, NE | 10.98 mg | 20 mg | 54.9% | 9.6% | 182 g |
| Macronutrients | |||||
| Potassium, K | 468 mg | 2500 mg | 18.7% | 3.3% | 534 g |
| Calcium, Ca | 975 mg | 1000 mg | 97.5% | 17% | 103 g |
| Silicon, Si | 199 mg | 30 mg | 663.3% | 115.8% | 15 g |
| Magnesium, Mg | 351 mg | 400 mg | 87.8% | 15.3% | 114 g |
| Sodium, Na | 11 mg | 1300 mg | 0.8% | 0.1% | 11818 g |
| Sera, S | 169.6 mg | 1000 mg | 17% | 3% | 590 g |
| Phosphorus, P | 629 mg | 800 mg | 78.6% | 13.7% | 127 g |
| Chlorine, Cl | 21 mg | 2300 mg | 0.9% | 0.2% | 10952 g |
| Microelements | |||||
| Iron, Fe | 14.55 mg | 18 mg | 80.8% | 14.1% | 124 g |
| Yod, I | 7.1 mcg | 150 mcg | 4.7% | 0.8% | 2113 g |
| Cobalt, Co | 2 mcg | 10 mcg | 20% | 3.5% | 500 g |
| Manganese, Mn | 2.46 mg | 2 mg | 123% | 21.5% | 81 g |
| Copper, Cu | 4080 mcg | 1000 mcg | 408% | 71.2% | 25 g |
| Molybdenum, Mo | 15 mcg | 70 mcg | 21.4% | 3.7% | 467 g |
| Selenium, Se | 34.4 mcg | 55 mcg | 62.5% | 10.9% | 160 g |
| Fluorine, F | 3 mcg | 4000 mcg | 0.1% | 133333 g | |
| Chromium, Cr | 5.8 mcg | 50 mcg | 11.6% | 2% | 862 g |
| Zinc, Zn | 7.75 mg | 12 mg | 64.6% | 11.3% | 155 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.3 g | max 100 g | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 6.96 g | max 18.7 g | |||
| Monounsaturated fatty acids | 18.76 g | min 16.8 g | 111.7% | 19.5% | |
| Polyunsaturated fatty acids | 21.77 g | from 11.2 to 20.6 g | 105.7% | 18.4% | |
| Omega-6 fatty acids | 21.77 g | from 4.7 to 16.8 g | 129.6% | 22.6% |
The energy value of Sesame (seed) is 573 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Rich in Antioxidants
Animal and human studies suggest that consuming sesame seeds may increase antioxidant activity in the blood (23, 42).
The lignans in sesame seeds act as antioxidants that help fight oxidative stress, a chemical reaction that can damage your cells and increase your risk of many chronic diseases (43, 44).
Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may provide particular protection against cardiovascular disease (45, 46).
Summary:
The plant compounds and vitamin E in sesame seeds act as antioxidants that fight oxidative stress in your body.
Benefits of sesame seeds for men
I think that the most significant properties of sesame for men will be the ability to improve training efficiency and increase libido.
The seeds are indispensable for the health of athletes and bodybuilders - they normalize the condition of bones and joints, promote muscle building and rapid recovery after physical activity. The easiest way to get all the benefits is to add a handful of seeds to a smoothie made from cottage cheese, honey, milk and drink it immediately after training. This makes a super cool homemade protein.
Due to zinc and phytosterols, all functions of the male genitourinary system are naturally improved. Potency is restored and libido increases. Accordingly, the quality of life becomes higher, the psychological state improves.
