Since ancient times, Sesame seeds were being used by humanity as a rich source of vitamin B complex like thiamine, niacin, and folic acid.
It is excellent for healthy hair, skin, and eye.
It is a great source of calcium and zinc which is required for healthy bone.
Its regular use decreases bad cholesterol and triglycerides level and decreases the risk factors for heart disease.
Sesame plant (Sesamum indicum) is an herb with foxglove-like flowers in which pods contain seed well known as Sesame seeds.
Sesame has two verities i.e White and Black varieties based on the seed color. The black seeds have a richer flavor and stronger aroma and are better than the white one.
Sesame seeds hold up to 55% oil and 20% protein along with several important minerals and micronutrients.
Its proteins are rich in amino acid tryptophan and methionine.
Sesame seeds are rich in minerals such as copper, calcium, iron, magnesium, manganese, and phosphorus.
Sesame oils are rich in linoleic (35%), oleic (43%), Palmitic (11%), stearic acid (7%), and arachidonic acids and altogether this comprises 96% of the total fatty acids contents.
Sesame oil is dominated by gamma-tocopherol (a vitamin E isomer).
Sesame seeds are loaded with large amounts of fat-soluble lignans such as sesamin and sesamolin.
It has antioxidant compounds such as sesamin, sesamolin, and sesamol. Because of these antioxidants, it detoxifies the hydroxyl radicals, and inhibition lipid peroxidation.
Name of Sesame seeds in different languages
Sesame seeds in Hindi: In Hindi Sesame seeds are known as Til (तिल).
Sesame seeds in Kannada: In Kannada Sesame seeds are known as Sesame (ಎಳ್ಳು)
Sesame seeds Malayalam: In Malayalam, Sesame seeds are known as Sesame (സെസമി സീഡ്)
Sesame seeds in Telugu: In Telugu Sesame seeds are known as Nuvvu gin̄jalu (నువ్వు గింజలు)
Sesame seeds in Marathi: In Marathi Sesame seeds are known as Tila (तीळ)
Health Benefits of Sesame seeds
Sesame has significantly huge nutritional value because of its dietary fiber, protein, natural antioxidants, unsaturated fatty acids, vitamins, and mineral constituents.
Sesame seed components also exert multiple properties on cholesterol metabolism and have lipid-lowering activities.
Sesamol found in the sesame has several pharmacological properties such as acts as a metabolic regulator, antioxidant, anti-mutagenic, anti-inflammatory, anti-aging, and chemopreventive properties. It also has wound healing property.
Eating of sesame seeds regularly helps in the maintenance of healthy bones and the prevention of osteoporosis.
Sesame oil is known since Vedic times and is the most esteemed oil in Ayurveda and known for its healing properties.
Application of sesame oil with turmeric powder in milk can be applied on the face to remove the pimple and making the skin smooth and soft.
Sesame seeds are rich in polyunsaturated fatty acids-PUFA, sesamin and vitamin E greatly reduces hypertension when compared to the blood pressure-lowering drugs.
Sesame oil is a very good health supplement possessing anti-inflammatory and antioxidant properties. It is also effective in reducing atherosclerosis and lowering the risk of cardiovascular disease.
In the pharmaceutical industry, sesame oil is used as a solvent for intramuscular injections and has nutritive, demulcent, and emollient properties.
How to include Sesame seeds in the diet
Sesame can be included in the diet in several ways;
- It can be sprinkling onto salads.
- It can be included in vegetables, buns, cookies, and noodles.
- It can be mixed with jaggery or sugar to make sesame ladoo and Chikki which taste good and highly nutritious.
- It can be added in smoothies, salads fries, and crackers.
- Seeds can be directly eaten by chewing.
Take home message
Sesame seeds and oil have several health benefits. It is good for skin, hair, bones, and total body care. Black sesame seeds have better dietary and health benefits than white sesame seeds.
- Gouveia Lde A, Cardoso CA, de Oliveira GM, Rosa G, Moreira AS. Effects of the Intake of Sesame Seeds (Sesamum indicum L.) and Derivatives on Oxidative Stress: A Systematic Review. J Med Food. 2016 Apr;19(4):337-45. doi: 10.1089/jmf.2015.0075.
- Pathak N, Rai AK, Kumari R, Bhat KV. Value addition in sesame: A perspective on bioactive components for enhancing utility and profitability. Pharmacogn Rev. 2014;8(16):147-155. doi:10.4103/0973-7847.134249
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