"Sim-sim, open up!" - such a simple spell is cast by the hero of the Arabian tale "Ali Baba and the Forty Thieves" in order to open the entrance to the cave with innumerable riches. In Western translations, this phrase is better known as "Sesame, open." But did you know that sesame - Sesamun indicum - the scientific name for sesame seeds? It is believed that the use of the name of these seeds is not accidental: their peculiarity is that during ripening, sesame seeds burst, making a crackling sound, very similar to the sound of opening a door into a cave.
In general, sesame has been used by humans as a food supplement for many thousands of years. And this is not surprising! Sesame seeds are record holders: the calcium content in sesame is higher than in cheese. But this is an important trace element, without which the functioning of the human body is impossible. We will find out what the benefits and harms of sesame seeds are, how to take them in order to get the maximum benefit from the use.
To begin with, we determine what, in fact, is this unique plant.
What is sesame seeds?
It is an annual or perennial tropical plant, the healing properties of the seeds of which people have known for over 3500 years. By cultivating sesame and studying its properties, our distant ancestors managed to get not only a source of healthy oil, but also a curative remedy for a number of diseases.
Despite the fact that sesame is a herbaceous plant, outwardly it looks like a small bush with leguminous fruits. These fruits, ripening, burst, emitting a characteristic crackle and throwing out flat seeds. The seeds themselves, despite their small size (at least 500 pieces are contained in 100 g), are appreciated due to their high nutritional properties.
Depending on the variety, sesame seeds of different colors are found: black, white, yellow and even red. It should be noted that each species has its own unique taste and contains a different number of useful trace elements. For this reason, it is very difficult to give an unambiguous answer to the question of which of the varieties is most useful. We only note that black seeds that have not undergone the process of peeling are considered the most valuable.
Homeland of sesame seed
Sesame seeds were grown in tropical regions around the world in the prehistoric period, however, myths are still alive in the cultures of some peoples, according to which the origin of the plant has even deeper roots. According to one of the Assyrian legends, when the ancient gods met and decided to create our world, they drank wine from sesame seeds.
The first mention of the use of sesame seeds by man is found in early Hindu legends, so India is traditionally considered the birthplace of this miraculous plant. From India, sesame seeds gradually spread throughout the countries of the Middle East, Africa and Asia. Today it has become an indispensable component for the manufacture of butter and all kinds of seasonings. Metaphorically, he is called the "emperor of the grains of the East and the king of the oils of the West."
The largest producers of sesame today are India, China and Mexico.
What is useful sesame seed?
Sesame seeds are half full of fats. In the remainder, about 30% is plant protein. Despite the fact that this combination has obvious benefits, it is very high-calorie - 100 g of sesame contains 560 kcal. Therefore, they should not be abused - it is enough to eat 1.5 tbsp per day. l. to get maximum health benefits. In this case, seed intake should be carried out in the morning or afternoon. Those who have problems with being overweight should pay special attention to this fact.
Sesame is a real storehouse of vitamins. It contains 10 nutrients that must be present in the diet for healthy functioning of the body and excellent health. The table shows how many percent of these substances from the daily average are contained in a portion (35 g) of sesame seeds. The effect of some of them on the body is also described below.
Nutrients | Content Percentage |
Copper | 163% |
Manganese | 39% |
Calcium | 35% |
Phosphorus | 32% |
Magnesium | thirty % |
Iron | 29% |
Zinc | 25% |
Molybdenum | 24% |
Selenium | 23% |
Vitamin B1 | 23% |
In addition to these substances, sesame contains sesamine and sesamoline. These two absolutely unique antioxidants are the most famous lignans and perform a number of functions in the body. They have anti-inflammatory and fat-burning properties, trigger metabolic processes and are involved in the process of assimilation of vitamin E.
Copper
This vital trace element, which is involved in the formation of hemoglobin and red blood cells, provides iron metabolism in the body, increases the absorption of proteins and carbohydrates, and also has anti-inflammatory properties. Thus, copper can significantly improve the condition of a person suffering from an autoimmune disease (in particular, rheumatoid arthritis).
Magnesium
Magnesium is necessary for the proper functioning of the heart and the transmission of nerve impulses. It provides the exchange of protein and nucleic acids, is involved in the process of extracting energy from food. In addition, it helps to normalize sleep and restore the nervous system.
Zinc
Zinc is necessary for the organization of normal processes of bone tissue development, cell regeneration and reproduction. It supports the reproductive function of the body, participates in the process of hair and nail growth, and also reduces the harmful effects of toxic substances.
Calcium. How much calcium is in sesame?
Numerous studies have confirmed the positive properties that calcium has on the human body. Since ancient times, people knew about them and used sesame as a source of calcium. What properties are we talking about?
- Protecting the walls of the colon from harmful chemicals that cause cancer.
- Normalization of blood acidity due to alkali-forming effect.
- Strengthening bone tissue and preventing brittle bones that can result from menopause and arthritis.
- Prevention of the development of diseases caused by a lack of calcium in the body such as osteoporosis.
- Preventing headaches and relieving migraines in people who are prone to it.
- Reducing the symptoms of PMS during the menstrual cycle, especially the luteal phase.
Sesame contains calcium in sufficient quantities. Unfortunately, this fact itself does not at all guarantee that all of it will be fully received by the body during use. The question arises, in what form will it be more correct to eat sesame so that the calcium contained in it is absorbed?
As a rule, in various food chains they offer to purchase peeled white sesame seeds. But it is known that, in comparison with whole seeds, such sesame seeds contain 10-12 times less. This situation causes some controversy among nutritionists. Nevertheless, when answering the question, in which sesame contains more calcium, it is worth giving preference to dry friable seeds in which this useful mineral is contained in the maximum amount.
You can also highlight a number of simple rules for the proper storage and use of seeds. Try to comply with them to keep calcium in sesame:
- storage period of sesame seeds - no more than 6 months;
- the product should be kept in a closed container, protected from direct sunlight;
- during cooking, do not expose the seeds to prolonged heat treatment;
- if the seeds are planned to be used for the preparation of sesame milk, it is very important to follow all the necessary recommendations and withstand the period of soaking.
Remember that for the absorption of calcium, it is necessary that the body receive a sufficient amount of vitamin D. It is impossible to ensure this only through nutrition, therefore it is more often necessary to leave the house in clear weather and take walks.
What is the use of sesame seed harmful?
Even the most healthy foods must be consumed in strict accordance with the characteristics of your body. Sesame is not recommended for asthmatics and people with individual sesame intolerance. Like many other nuts, seeds can cause allergy-like symptoms: from a runny nose and slight reddening of the eyes to Quincke's edema and anaphylactic shock.
If you regularly abuse the product, dangerous diseases such as colitis, chronic diarrhea, and colon cancer can develop. A single excess of the norm leads to disorders of the stool and can cause appendicitis.
Sesame black and white: what is the difference?
The choice of a particular sesame variety depends on the purpose for which it will be used. For the preparation of various bakery products, white sesame seeds are usually used. After removing the husks, they acquire a softer structure and a sweetish taste. Black sesame, on the contrary, crunches on the teeth and has a bright nutty flavor. The nutritional value of both varieties is approximately the same, but black seeds contain more calcium, zinc, vitamin B and other minerals.
Thus, you have figured out the benefits, harms and how to take sesame seeds and now you know how to use it correctly so as not to harm your health.