How to eat sesame to absorb calcium? Sesame: beneficial properties and contraindications.

09:52

Sesame seed is a unique product that is obtained by husking the pods of the sesame plant. In Russia, it became widespread thanks to Ayurveda - the ancient science of creating a harmonious life.

All knowledge about the use of sesame came to us from the East. However, sesame and products made from it can be successfully used in Russian conditions for organizing healthy diet food and medicinal purposes. So what benefits can we get from eating sesame?

Key Features

Sesame seeds have a very pleasant taste, which becomes even more pronounced after short-term calcination in a frying pan.

During this process, phytic acid decomposes, which prevents the human body from absorbing the beneficial substances in sesame.

They contain a large amount of fat (about 60%), consisting of saturated fatty acids enriched with the following antioxidants:

• sesamin and sesamolin, which belong to the class of lignans (polyphenols) with anti-inflammatory properties;
• sesamol and sesaminol, belonging to the class of phenolic antioxidants that neutralize the destructive effects of free radicals.

20% of the composition comes from vegetable protein, 15% from carbohydrates, highly soluble in water, and 5% from fiber.

Natural sesame seeds are extremely rich in . There are 975 mg of this microelement per 100 g of product.

Unfortunately, the product is available for free sale, peeled from the shell. For this reason, you can season salads with unrefined sesame oil, and fry with refined sesame oil.

On the pages of our website you will also find out! Let's talk about the calorie content and composition of this product.

Do you know what medicinal properties flax seeds have? You will find recipes for traditional medicine.

Beneficial properties for the body of men and women

The most unique property sesame seed is ability to activate liver enzymes, responsible for breaking down saturated fatty acids and transforming them into energy.

Also, with regular use:

• the craving for sweets is reduced due to the saturation of the body with the microelement calcium;
• polyphenols (lignans) reduce concentration. At the same time, the liver also reduces its production. That is, sesame acts as a natural statin drug without creating side effects.
• Reduces the likelihood of cardiovascular disease by optimizing the ratio of high and low density lipoproteins in the body.
• Women soften PMS symptoms , and during menopause it normalizes emotional condition due to the synthesis of phytoestrogen enterolactone from sesamin in the intestine.
• From lignans, under the influence of intestinal bacteria, the compound enterodiol, which has a high anticancer activity.

REFERENCE! Enterodiol and enterolactone are especially effective for the prevention of malignant tumors of the breast and colon.

Benefits for pregnant and lactating women

From the point of view of Ayurveda, you should not eat sesame seeds during pregnancy., so it is a “hot” product and can cause a miscarriage. Official medicine does not agree with this opinion and has included it in the list of seven products necessary for a pregnant woman. This is explained:

• High calcium content, which is necessary for the formation of the skeletal system of the fetus and replenishment of the supply of this microelement in the body of the expectant mother.
• Prevention of anemia due to the presence of almost all B vitamins, as well as trace elements.
• The presence of niacin and tryptophan, which relieves a woman expecting a baby from anxiety.
• High in fatty acids that relieve constipation.

During lactation, sesame seeds are especially useful, as it enhances milk production, improves its taste and fat content, facilitates pumping, helping to prevent mastopathy.

During breastfeeding, a woman is contraindicated in taking calcium-containing medications., since they can provoke premature closure of the fontanel. Sesame seed in in this case is an excellent supplier of this microelement without side effects.

Should children eat seeds?

Sesame milk can be given to babies starting at one year of age. You should not offer it to your child before because of the risk of developing allergies.

Milk can be prepared very simply:

• 20 g seeds pour 150 ml hot water and leave overnight;
• In the morning, grind the swollen mass in a blender and strain.

If your baby likes the taste of this milk, then it will be possible to prepare porridge based on it. You can also leave the milk in a warm place for 10 hours. In this case, it will make kefir that is healthy for the child.

At an older age, children can be given whole raw grains in the amount of one teaspoon per day. Also, tahini halva, paste and other sesame-based sweets will be very useful for them.

Regular consumption of sesame seeds will help prevent the development of caries and rickets in children. It will also contribute to the formation of strong nervous system due to high content the product contains amino acids tryptophan, histidine, methionine, etc.

Is it harmful in old age?

Sesame is beneficial for older people due to its high calcium content in the most digestible form.

Daily consumption of sesame milk, kefir or simply raw seeds will serve as a prevention of osteoporosis, as well as:

• cardiovascular diseases;
• Alzheimer's disease;
• age-related depression;
• oncology.

If you tend to be overweight, it is better to avoid tahini halva and other sweets with sesame seeds due to their high calorie content.

Contraindications

It is quite common to have an allergic reaction to unhulled sesame seeds. This is due to the presence of organic acid oxalates in the husk.

Allergies to purified products are much less common.. Also, the use of seeds is contraindicated for:

• increased blood clotting;
• tendency to form blood clots;
• varicose veins;
• Wilson's disease associated with liver content large quantity trace element copper.

In the absence of individual intolerance and contraindications, healthy adult men and women can eat the product in any reasonable quantity.

If you tend to be overweight, you should limit the consumption of seeds to 20 g per day, since their calorie content is about 600 kcal per 100 g. Also, you should not eat them on an empty stomach. They can cause nausea and heartburn.

Before eating, it is advisable to subject the seeds to short-term heat treatment:

At high temperatures, phytic acid breaks down, which interferes with the absorption of amino acids and trace elements, including calcium.

After calcination from seeds you can make delicious and healthy pasta. To do this they need:

• Grind in a blender. Ayurveda advises grinding by hand - with a pestle and mortar.
• Add salt and a little olive oil to taste.
• Mix.

This paste can be eaten alone or spread on bread.. It is especially recommended for older people and pregnant women in the amount of one teaspoon at night, since calcium is best absorbed during sleep.

Women expecting a baby and breastfeeding should limit their consumption of whole raw seeds to 10 g per day to avoid the development of allergies. A similar amount is recommended for small children.

INTERESTING! Sesame seeds come in white, golden, beige, yellow, brown and black. This does not affect its properties at all. It has been noted that the same plant can produce seeds in one harvest different colors.

But the consumer prefers to buy a product of one color. Therefore, after harvesting, sesame seeds are sorted using a special machine that distinguishes them by color. This operation significantly increases the price of the product without affecting the quality.

These crunchy, oval seeds offer a wide range of health benefits. The primary benefits include preventing diabetes, heart disease and promoting bone health, but sesame seeds can provide many more benefits. This is what we will talk about next: sesame seeds beneficial features.

What are the benefits of sesame seeds?

Good source of protein

These tiny seeds are famous good level squirrel. 100 grams of sesame seeds contain 18 grams of protein, which is 32% of daily norm. This is one of the reasons why they mandatory should be in the diet of children.

Prevents diabetes

These seeds are sources of magnesium as well as various other nutrients. All of these together allow sesame to reduce blood glucose, thereby preventing the risk of diabetes. People suffering from diabetes must choose to cook.

Natural Treatment for Anemia

Black seeds are a source of iron. This is why they have become one of the most recommended home remedies for treating anemia as well as other iron deficiency problems. Roast some black sesame seeds and sesame powder along with jaggery. Make small balls out of them and chew. Along with the seeds, jaggery will also help in increasing iron levels.

Prevents heart disease

Sesame seeds can help in preventing atherosclerotic lesions and hence it is very beneficial for heart health. Sesamol is an antioxidant present in sesame seeds that has anti-inflammatory properties that help improve heart health. Sesame seeds are rich in oleic acid, a monounsaturated fatty acid that can lower bad cholesterol levels and increase good cholesterol levels in the body, thereby preventing coronary artery disease and cardiac stroke.

Anti-cancer properties

Digestive health

Sesame seeds are good for your digestive system and colon as they are a good source of fiber. Fiber helps in normalizing the functioning of our intestines by facilitating the elimination of waste and thus providing relief from constipation.

Relieves symptoms of rheumatoid arthritis

Sesame seeds contain copper, a mineral that has an abundance of anti-inflammatory and antioxidant enzyme systems. These systems have the ability to reduce swelling and pain associated with rheumatoid arthritis. This mineral also strengthens the bones, blood vessels and joints of the body.

Prevents respiratory diseases

The presence of magnesium in sesame seeds may reduce the risk of asthma and other contraction-related respiratory diseases respiratory tract.

Protects DNA from free radicals

Sesamol is an antioxidant present in sesame seeds and oil that helps combat harmful effects free radicals, thereby protecting DNA from damage caused by them. It may also reduce the risk of spleen damage.

Promotes Bone Health

Supports Oral Health

Sesame oil and sesame seeds can help maintain oral health by removing plaque and whitening teeth. Regular gargling with sesame oil can reduce streptococci present in the mouth and teeth.

Hangover cure

Consume a handful of white seeds if you suffer from a hangover in the morning. Sesamin helps in overcoming the effects of alcohol by increasing the efficiency of the liver, clearing it of alcohol.

Natural antidepressant

Consumption of these seeds is more effective compared to many drugs. Magnesium and calcium antispasmodics regulate muscle function by increasing the transmission of nerve impulses. Thiamine is a natural sedative that improves nerve function. The seeds also contain tryptophan, an amino acid that helps in the secretion of serotonin. Serotonin significantly reduces pain and regulates sleep patterns. In short, regular consumption of sesame seeds can really help you lead a stress-free life.

Reduces cholesterol levels

Black sesame seeds contain an abundance of sesamin and sesamolin, a group of fibers and lignans. Lignans are well known for their cholesterol-lowering properties. Hence, including these seeds in your diet can certainly help in getting rid of high blood cholesterol levels and at the same time keep you away from the risk of cancer.

Beneficial for pregnant women and baby

Rich folic acid, these seeds are an excellent supplement for pregnant women. Folic acid helps in regulating DNA synthesis in the fetus and is beneficial for the health of the pregnant mother. Black seeds help in preventing anemia during pregnancy, while calcium-rich white seeds are good for maintaining calcium levels during this period. However, at the beginning of pregnancy you should avoid them, as sesame seeds are known for their contraceptive properties.

Useful properties and contraindications

People who are allergic to peanuts walnuts and so on, should avoid consuming sesame.

The second warning is addressed to those who suffer varicose veins veins, thrombosis and other diseases associated with increased blood clotting. With such diseases, you do not need to completely exclude sesame from the diet, but you just need to stick to a dose that is beneficial for the body - a maximum of 2 teaspoons. All this is due to the fact that the substances contained in sesame increase blood clotting.

How to use

In order for the seeds to be brought maximum benefit, they must be consumed in ground form. And there are absolutely no problems here, because there are several very delicious treats, which contain ground sesame seeds.

The first of them is Urbech. Urbech is a dish of Caucasian cuisine, which is prepared by grinding it between stone millstones. Honey or sour cream is added to the ground seeds or simply eaten with tea. Very tasty thing. Sold in many organic food stores.

The second is natural halva. Its composition is almost the same as that of the previous product. Sesame halva is prepared from ground sesame seeds (not in a millstone, but in a mill or coffee grinder) with the addition of other seeds and honey.

Third, tahini is sesame paste.. Tahini is also made from ground sesame seeds, but is added to dishes with vegetables and legumes (for example, falafel) or simply spread on bread. When cooking, sesame seeds (ground) are combined with olive and sesame oil.

And last fourth option - sesame milk. Very easy to prepare. How - shown in detail in the video:

All this is enough high-calorie foods. And they will bring maximum benefit if they are prepared without the addition of preservatives and other chemicals.

The well-known sesame (sesame), which is used in cooking and baking, has not only taste qualities, but also useful 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.

Are common medicinal properties sesame seed:

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 cancer cells, 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 improve stamina immune system before 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 the reproductive organs of a woman;
• 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 genitourinary system, disorders of the digestive tract. Diversity 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. Grind vigorously with a warm substance chest the patient and wrap him 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 the sesame ginger tea to strengthen the 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 chest for quick treatment 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 oral cavity sesame for the treatment of 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 in equal quantities, flax-seed and sesame seeds (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 the combination drug is used regularly, it improves general state genitourinary system, normalizes the functioning of the heart and blood vessels, mental activity and 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. Use useful substance need 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. Massage movements rub a small amount of the prepared ointment 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 irritate 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 it correctly and in dosage healing product for the purpose of treatment and prevention of diseases.

Contraindications for sesame seeds

Along with its beneficial properties, sesame has contraindications for people who suffer from:

• increased blood clotting and tendency to form blood clots;
• blockage of blood vessels;
• urolithiasis;
• oncological pathologies of the kidneys;
• allergy to sesame.

Avoid eating sesame seeds if you have urolithiasis

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. IN freezer sesame can be stored without loss of 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”

Black and white sesame differ in their composition and scope of application

Black sesame is most often used to produce quality oil, and white variety used in folk medicine and cooking as a tasty addition to a dish and a source of easily digestible vitamins and minerals.

16.04.2018

Sesame seeds, despite their tiny size, have incredible health benefits, which is one of the reasons why they are so popular in cooking. Today you will learn everything about what sesame is, why it is so good for health, and how black sesame differs from white sesame. You will also receive information not only about the benefits of sesame, but also that it can cause harm if you do not take into account a number of contraindications.

What is sesame?

Sesame is a small, flat, oval seed that comes in a variety of colors depending on the type, including white, yellow, black and red, and is used as a seasoning with a nutty flavor and a subtle, almost imperceptible crunch.

It adds texture to baked goods, a nutty flavor to sushi and rolls, French fries and salads, and is used to make delicious and nutritious spice mixtures such as tahini and hummus.

What sesame looks like - photo

general description

Sesame is a tall annual herbaceous plant of the Pedaliaceae family that is widely grown in Asia, especially in Burma, China and India. It is also one of the main crops for commercial cultivation in Nigeria, Sudan and Ethiopia. Scientific name: Sesamum indicum.

Sesame and sesame are the same name for this spice.

It can reach a height of 2 m. It has pink or white flowers and long leaves.

How sesame grows - photo

This is what a sesame plant looks like.

After flowering, pods will appear containing small white, brown or black seeds depending on the variety.

The pod (2-5 cm long) is a long rectangular capsule-like box with deep grooves on the sides. Each contains up to 100 or more seeds.

What is the difference between black sesame and white sesame

Sesame seeds have outer covering, which can be deleted. It is also called the shell or husk.

White sesame is a seed that has been hulled. They are relatively easy to find on sale and are more popular.

The difference between black and white sesame is relatively small and they can be used interchangeably.

The most obvious difference will be the color. The difference is due to the fact that black sesame seeds are not peeled, while white sesame seeds have the shell removed, and these are the internal parts of the seeds.

One example of another difference is that black sesame seeds are richer in calcium than their white counterparts. They are also slightly bitter as a result of the presence of the shell. Another difference is the texture.

How to choose and where to buy sesame seeds

You can buy sesame seeds in all major grocery stores and specialty stores. healthy eating. They are mostly available everywhere as they are one of the most popular condiments in the world.

Sesame paste is usually sold in glass jars— there are several good Chinese brands on the market. Don't be surprised if the vegetable oil used in the paste separates and forms a layer on top, this is normal. Just stir well before use.

How and how long to store sesame seeds

Sesame seeds are high in unsaturated fat and therefore should be stored in airtight containers to prevent them from going rancid. Place them in a cool, dark place.

If stored properly, the shelf life of dry sesame seeds is several months. Store raw white seeds in the refrigerator.

Once opened, sesame paste can be stored in the refrigerator for several months.

What is the smell and taste of sesame?

Sesame seeds have almost no odor, but when dried in a hot frying pan, they develop a nutty aroma and taste.

White sesame seeds have a caramel-like scent with nutty and sweet notes.

Black sesame has a richer flavor that can be compared to dark chocolate.

Chemical composition

The health benefits of sesame seeds come from their chemical composition, which is rich in vitamins, minerals, natural oils and organic compounds.

Nutritional value per 100 g of whole dried sesame seeds (Sesamum indicum)

Health Benefits of Sesame Seeds

Sesame is rich in phytonutrients - omega-6 fatty acids, flavonoid phenolic antioxidants, vitamins and dietary fiber - which have beneficial properties and promote health.

• Delicious, crunchy sesame seeds are widely regarded as healthy foods. Calorie content of sesame: 100 grams of seeds contain 573 calories. Although most of Its calories come from fat and it contains several vital nutrients, minerals, antioxidants and vitamins.
• The seeds are especially rich in oleic acid, which helps lower LDL or "bad cholesterol" levels and increases HDL or "good cholesterol" levels in the blood. Research shows that a diet rich in monounsaturated fats helps prevent coronary artery disease and stroke.
• Sesame is a valuable source of dietary protein with excellent quality amino acids, which are especially necessary for a growing body. Just 100g of seeds provides about 18g of protein (32% of the recommended daily value).
• Sesame seeds contain many health-promoting compounds such as sesamol, sesamin, furylmethanethiol, guaiacol, phenylethanethiol and furanol, vinylguacol and decadienal. Sesamol and sesamin are enzymatic antioxidants - a means of intracellular protection. Together, these compounds help remove harmful free radicals from the human body.
• Sesame is one of the seeds rich in quality vitamins and minerals. It is high in B vitamins such as niacin, folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6) and riboflavin.
• 100 g of sesame contains 97 mcg of folic acid, this is about 25% of the recommended daily consumption. Folic acid is necessary for DNA synthesis. When prescribed to pregnant mothers, it prevents neural tube defects in newborns.
• Niacin is another B-complex vitamin found abundantly in sesame seeds. About 4.5 mg or 28% of the required amount is obtained from just 100 g of seeds. Niacin helps reduce levels of “bad” cholesterol in the blood. In addition, it helps reduce anxiety and neurosis.

The seeds are incredibly rich in many important minerals. Calcium, iron, manganese, zinc, magnesium, selenium and copper are concentrated in sesame seeds. Many of these minerals play vital roles in bone mineralization, red blood cell production, enzyme synthesis, hormone production, and the normal functioning of the heart muscle.

For example, the calcium content in 100 g of sesame is 975 mg - 98% of the required daily requirement. This excellent remedy for the prevention of osteoporosis. One quarter cup of natural sesame seeds provides more calcium than a whole glass of milk. A tablespoon of seeds contains approximately 88 mg of calcium. The body needs it because it is essential building material, participates in the processes of restoring the structure of bones, hair, teeth.

Just one handful of sesame seeds per day provides enough recommended amounts of antioxidants, minerals, vitamins and protein.

How and with what to eat sesame to absorb calcium

Cooking and prolonged heating changes the nutritional value of sesame. For example, calcium levels decrease by about 60% when the membrane is removed. However, the form of calcium in it is calcium oxalate, and it is poorly absorbed by the body.

When the seeds are ground, as in tahini or sesame oil, the nutrients are more easily absorbed. When left whole, the seeds are almost indigestible

Research shows that calcium levels are slightly higher when the seeds are slightly toasted.

Sesame should not be considered as the main source of calcium due to the fact that it is in the form of oxalates. To help it be better absorbed, consider taking vitamin D and Omega-3.

The benefits of sesame for the body

Sesame seeds are extremely beneficial for the health of men and women and help prevent and treat diseases.

• Sesame prevents diabetes. These seeds are a source of magnesium and are also rich in various other nutrients. Together they lower blood glucose levels, thereby reducing the risk of developing diabetes. People suffering from diabetes can use sesame oil for cooking.
• Sesame is a natural cure for anemia. Black seeds are one of the most recommended home remedies for anemia as well as other iron deficiency problems.
• Prevents cardiovascular diseases. Sesame seed oil helps prevent atherosclerotic lesions and is therefore very beneficial for heart health. Sesamol, an antioxidant present in sesame seeds, improves cardiovascular health.
• Has anti-cancer properties. Sesame seeds contain magnesium, which has an anti-cancer reputation. They also contain an anti-cancer compound known as phytate. Thanks to the actions of these ingredients, sesame reduces the risk of colorectal tumors and even prevents their onset.
• Improves digestion. Sesame seeds contain fiber, which helps with normal functioning digestive system and colon.
• Sesame eases symptoms of rheumatoid arthritis. The seeds contain copper, which has anti-inflammatory and antioxidant properties that reduce swelling and pain associated with rheumatoid arthritis. This mineral also strengthens the bones, blood vessels and joints of the body.
• Prevents respiratory disorders. The presence of magnesium in sesame seeds reduces the risk of developing asthma and other respiratory diseases by reducing airway spasms.
• Protects DNA from radiation. Sesamol protects DNA from damage caused by radiation.
• Sesame promotes bone health. It contains zinc, a mineral that stimulates bone density. Zinc deficiency is associated with the onset of osteoporosis. The seeds also contain calcium, which is essential for healthy bones.
• Reduces stress and improves sleep quality. Antispasmodic agents magnesium and calcium regulate muscle function, improving the transmission of nerve impulses. Thiamine, a natural sedative, helps nerve function. Sesame seeds also contain tryptophan, an amino acid that helps in the secretion of serotonin. Serotonin is essential for reducing pain and regulating sleep.
• Reduces cholesterol levels. Black sesame seeds are rich in lignans, which... well known for their cholesterol-lowering properties. Black sesame seeds also contain plant compounds called phytosterols, which have cholesterol-like structures. Hence, including these seeds in your diet can definitely help you get rid of high level cholesterol in the blood.
• Sesame is good for pregnant women and the fetus. The seeds, rich in folic acid, promote proper DNA synthesis in the fetus and improve the health of the pregnant mother. The iron in black sesame prevents pregnancy-induced anemia. However, this nutrient source is not recommended for initial stages pregnancy.

Contraindications (harm) of sesame seeds

Sesame products should be avoided by people with an allergy to sesame seeds, as hives, dermatitis, itching, etc. may occur. This is a kind of individual hypersensitivity reaction in some people, which is not so common.

Sesame is contraindicated during the first trimester of pregnancy.

Use of sesame seeds in cooking

Black and white sesame seeds are used in different ways in cooking:

• Black - for desserts, soups or fillings.
• White - turned into sesame paste or used to coat desserts, fried dishes, and also to decorate food.

White sesame seeds are almost always toasted before consumption.

Here's how sesame is used in cooking:

• The toasted seeds are crushed and mixed with olive or any other vegetable oil to obtain a semi-solid, aromatic paste, which is then added to various dishes. It's called tahini. It is one of the main ingredients of the famous Middle Eastern dish hummus.
• Toasted sesame seeds are sprinkled on sandwiches, cookies, bread, cakes, salads and deep-fried dishes.
• In Europe it is mainly used in the production of margarine.
• Roasted and crushed sesame seeds are often sprinkled on salads, desserts and other confectionery products.
• Sesame is used in the Japanese spice Gomashio.
• They sprinkle it asian dishes and rolls.
• Sesame oil, obtained from seeds, is one of the most sought after vegetable oils in Malaysia, Indonesia and southern parts India.

How to make sesame tahini - a simple recipe

Tahini is a paste made from sesame seeds that can be used as an ingredient in sauces or on its own on crackers and toast, or for dipping fruits and vegetables.

Total cooking time: 15 minutes.

Yield: 4 cups.

Ingredients:

• 5 cups white sesame seeds;
• 1½ cups olive oil.

Preparation:

1. Preheat the oven to 180 C.
2. Place the sesame seeds on a parchment-lined baking sheet and bake for 5-10 minutes, stirring the seeds frequently with a spatula. Avoid browning.
3. Let cool for 20 minutes.
4. Transfer sesame seeds to food processor and add oil. Grind for 2 minutes.
5. Check the consistency. The goal is a thick but flowy texture. Add oil or sesame until desired result.

Tahini can be stored in the refrigerator in a tightly closed container for up to 3 months.

How to replace sesame in recipes

If a recipe calls for sesame and you don't have any on hand, try substituting the alternatives from the list below.

• Poppy seeds. They also have little flavor until they are baked or fried. This produces nutty and spicy notes similar to sesame seeds. Both are used in breads, cakes and candies. You will need the same amount of poppy seeds as a substitute and this will work for most recipes.
• Flax seeds . They provide the same nutty notes that you get from sesame seeds. Please note that flax seeds need to be well ground as they are difficult to digest. They will vary in texture and may not be suitable for all dishes that call for sesame seeds. For replacement, use a 1:1 ratio.
• Hulled sunflower seeds. They're slightly larger than sesame seeds, but they have a similar mild, nutty flavor and also add crunch to dishes. Add them to desserts, baked goods, or sprinkle on salads. Sunflower seed kernels work well in most dishes that call for sesame seeds.

Good afternoon friends. We only recently learned about the benefits of sesame. First of all, it is a record holder in terms of content. This is understandable, sesame grows in southern countries and for its unique beneficial properties, it has become widely promoted in our cooking, and is generally recommended for a healthy diet. What kind of wonderful culture is this, what are its health benefits, and is there any harm?

Indian sesame (ordinary, oriental), otherwise sesame, is a type of annual herbaceous plants, genus Sesame (Sesamum). It turns out that this is one of the most ancient oilseed crops in the world, cultivated in China and South-East Asia preferably in high places, in Japan, Burma, India, Africa and Latin America.

The Arabic name for sesame is “sim-sim” which means “plant made of oil”. In China, it is considered a product that represents a healthy mind and prolongs life.

The ancient Hindus called sesame the food of the gods.

The seeds taste like a nutty, slightly sweetish aroma and are widely used in Food Industry and cooking as additives to products, toppings for buns and cookies, kozinaki and halva are produced from grains, and is widely used in the nutrition of raw foodists.

Composition of sesame

The composition of sesame is unique due to its beneficial substances:

• Fats and fatty acids - up to 60%, unsaturated fatty acids Omega-3, Omega-6 and Omega-9 acids
• Protein - up to 20%
• Soluble carbohydrates - up to 15%
• groups B (B1, B2, B6, B9), have a beneficial effect on the skin and intestinal function, are responsible for, affect the psyche, and increase the body’s resistance to viruses and infections. Thiamine(B1) - important component to normalize metabolic processes in the body and the proper functioning of the nervous system.
• Micro and macroelements. Sesame can safely be considered a champion in macro-microelements. So, 100 grams of sesame contains 2/3 of the daily norm, half of the zinc norm, the daily norm of phosphorus, iodine, magnesium, iron and a lot of silicon, which takes part in hematopoiesis and immunobiological processes.
• Antioxidants in the form of gamma-tocopherols (vitamin E).
• : A, (retinol is responsible for the regulation of protein synthesis, the formation of new cells, and work).
• Amino acids: tryptophan, valine, isoleucine, arginine and glycine.
• Unique, rare phytoextragens are lignans (sesamin, sesamolin), plant analogs of female sex hormones that prevent breast cancer and have the ability to normalize lipid metabolism.
• Phytosterol, beta-phytosterol, is a useful analogue of animal cholesterol that prevents the formation of plaques in blood vessels.
• Fiber, pectin and starch.

Sesame seeds, beneficial properties

Due to its composition, sesame carries great benefit to the body:

• Has a beneficial effect on the functioning of the endocrine and nervous systems;
• The amino acid tryptophan in sesame, involved in the production of serotonin, improves mood and eliminates anxiety, promotes deep sweet sleep.
• It softens the course of a disease such as asthma, it is recommended for dry coughs, as an emollient and moisturizer.
• A useful technique for strengthening hair and nails;
• Improves the composition, its coagulability, increasing the number of platelets, normalizes blood pH.
• Restores strength well after surgery in case of physical exhaustion;
• Improves the functioning of the gastrointestinal tract (cleanses the intestines, improves liver function),
• Thanks to calcium, it strengthens bone tissue, gums, and improves the condition of tooth enamel.
• Slows down hair loss and, according to Indian scientists, fights (which is very controversial, but who knows...)
• As a prevention of osteochondrosis and to improve joint mobility.

Sesame for women's health

1. The seeds normalize the functioning of the female reproductive system and support the endocrine and nervous systems.
2. As already mentioned, due to the high dose of calcium, it is recommended as a product for the prevention of osteoporosis for women over 50 years of age.
3. During menopause, sesame seeds containing phytoestrogens are good substitute own estrogens, which cease to be produced in female body during menopause.
4. And it is important for pregnant women to consume sesame; it is better than anyone else at this time for preserving the structure of bones, hair, and teeth. The norm for pregnant women is 3 teaspoons.
5. At breastfeeding sesame is recommended to prevent the development of mastopathy.
6. The product is indispensable for women, thanks to the content of the same beauty vitamins A and E, antioxidants. Valued for its light whitening properties, evens out and saturates the complexion, removes pigmentation.

Sesame in men's health

• Vitamin E in the product is the basis of youth and male strength.
• Sesame seeds contain quite a lot of zinc, which stimulates the synthesis of sex hormones, has a beneficial effect on the prostate, and reduces the risk of cancer.
• Sesame contains enough arginine, an amino acid responsible for the secretion of testosterone.
• In general, it supports the male reproductive system and is recommended as an aphrodisiac to maintain tone.

How to eat sesame

How many sesame seeds can an adult eat? Up to 3 tablespoons per day, the optimal dose is 2-3 teaspoons. If not soaked in water, it is important to chew thoroughly, otherwise the seed is poorly absorbed in the body. Can be ground in a coffee grinder. You can fry it, but this method is not the healthiest.

All grains, including sesame seeds, like nuts, are not stored for long and begin to become bitter when exposed to light. So keep it cool dark place preferably in a glass container or in a bag made of natural material.

Add to all dishes, porridges, use in cooking, baking - the benefits are incredible!

Black and white sesame: what's the difference?

As already mentioned, there are several types of sesame: not only white and black, but also brown. They differ not only in color, but also in taste and properties.

Black sesame is a natural grain, unpeeled, and we know that it is in the shell that the most healthy vitamins and substances. And therefore, black sesame is much healthier than its white friend.

But white sesame also contains a lot of usefulness; oils are also made from it and are widely used in cooking.

Sesame seeds: contraindications

Despite all the incredible benefits of sesame, it still has contraindications for a small category of people:

• For people with deposits of salts and sand in the kidneys, as it contains oxalates.
• For thrombosis and varicose veins because it increases blood clotting.
• Sesame is a slightly allergenic product, so from the first dose it is important to be careful how the body reacts.

High-calorie product, calorie content reaches – 597 kcal/100 grams, if you are overweight and have obesity problems, you should limit your consumption.

Sesame oil health benefits

Truly a royal gift from nature - cold-pressed sesame oil. We have listed how useful sesame seeds are, but the oil is many times more useful as a concentrate of that same power.

To the above beneficial properties, let’s add the use of oil in the following cases:

1. For the treatment of skin diseases: dermatoses, eczema, itching, rashes, irritations, boils; heals wounds, cracks, burns, reduces inflammation.
2. For inhalation, for runny nose, dry nasal mucosa. Drops with sesame oil can protect against viruses and bacteria during and.
3. For throat diseases or loss of voice, you can gargle with the addition of drops of oil. For tonsillitis and pharyngitis, it is recommended to take it warm orally, a teaspoon per day.
4. The oil not only strengthens teeth and gums, protecting against caries, but also kills germs in the mouth, making your breath fresh.
5. Absorbs toxins well, removes poisons and harmful substances. Can be used as a laxative.
6. The oil is a UV filter, which is why it is often used in sunscreen cosmetology. Perfectly nourishes and moisturizes the skin after beach treatments, soothing burnt and irritated skin after.

Recipes for treatment with grains and sesame oil

For a cold. and cough sesame oil, slightly heated in a water bath to 37-39, rub the back and chest, and then wrap the patient. It is better to do the procedure at night.