Sesame seeds are no strangers to us though there is abundant scope for this superfood to become our staple. Rich in protein, they are a great addition to vegetarian and vegan diets. Packed with fibres, vitamins and micronutrients like copper, which boosts red blood cells, and antioxidants, they support our cardiovascular health as well as regulate our blood sugar levels and could become a part of a preventive diet regime against chronic illnesses.
The origins of the active cultivation of sesame seeds can be traced as far back as 3,000 years ago. Sesamum indicum — the plant from which the seeds are extracted — is found in the tropical and sub-tropical regions of the world. This covers the lush, vast expanses of the continents of Asia, Africa and South America. Over the years, experts have religiously studied and experimented on the possible benefits of consuming sesame seeds, and it is safe to say that they boast a long list of merits.
SOURCE OF PLANT-BASED PROTEIN
Proteins are highly essential for the upkeep of the human body. They ensure the smooth functioning and regulation of tissues and organs. Sesame seeds contain two key amino acids — methionine and cysteine — in definitively higher amounts as compared to other plant-based protein options such as legumes. This makes them the perfect addition to a vegetarian or vegan diet.
MANAGING CHOLESTEROL LEVELS
Sesame seeds contain two plant-based compounds called lignans and phytosterols. These compounds have been known to reduce cholesterol levels and furthermore, studies have shown that phytosterols boost the immune system. Sesame seeds also contain significantly higher percentages of polyunsaturated and monounsaturated fats in relation to saturated fats which make them apt for a diet hinged on cholesterol management.
REGULATING BLOOD PRESSURE
As is widely known, high blood pressure levels or hypertension can have serious health repercussions, including heart disease and stroke. Sesame seeds are rich in magnesium, which contributes greatly towards maintaining low blood pressure levels. As part of a study, people suffering from high blood pressure were asked to consume 2.5 grams of powder, black sesame seeds in a capsule form every day. The observed changes after a duration of one month were significant. Researchers noticed a six per cent decrease in the systolic blood pressure of the group, thus reiterating the pros of having sesame seeds in one’s diet.
BENEFICIAL TO HEART HEALTH
Sesame oil is a rich source of polyunsaturated fatty acids, which may help reduce inflammation and lower “bad†LDL cholesterol levels. This can help improve your heart health by reducing the risk of stroke, high blood pressure and coronary artery disease. Sesame oil contains antioxidants that can reduce the risk of heart disease.
Sesamin, a major lignin isolated from sesame seeds and sesame oil, is known to possess antioxidant and anti-inflammatory properties. Several studies have revealed that oxidative stress and inflammation play a major role in a variety of cardiovascular diseases.
Researchers at the University of Central FLorida have found that sesame oil can prevent or reduce the development of the build-up of plaque in the artery walls, known as atherosclerosis. They found that mice treated for 30 days with sesame oil extracts, and later exposed to a high fat diet, developed significantly less plaque buildup compared to a control group that received no treatment.
SMART DIABETES MANAGEMENT
Sesame seeds are high in fibre, which slows down the absorption of food, prevents sugar spikes by delaying its assimilation, has a high satiety value and controls hunger pangs. The low starch in sesame seeds adds to their advantages for glucose control. The pinoresinol, a compound in sesame seeds, can help control glucose by repressing the activity of the chemical maltase that aids sugar release. They improve insulin sensitivity.
And a simple look at the nutritional profile of sesame seeds shows why they are diabetes-friendly. A quarter-cup serving of dried sesame seeds contains 206 calories. Six grams of protein, 18 grams of fat, eight grams of carbohydrates, four milligrams of sodium and zero sugar.
RICH IN VITAMINS AND FIBRE
Vitamin B aids in optimum cell functioning and metabolism and sesame seeds are storehouses of certain B vitamins. Additionally, a form of Vitamin E, gamma-tocopherol, is a component of sesame seeds that works as an antioxidant.
A SLEEP AID
Sesame seeds contain the stress-relieving minerals, magnesium and calcium. They contain the calming vitamins thiamin and tryptophan that help produce serotonin, which helps you sleep deeply.
SKINCARE TOOL
Sesame seed oil contains anti-bacterial agents that aptly complement a good skincare routine. It also helps tremendously in curing cracked skin around the heels. It is often used for the detoxification of the skin and for treating skin conditions such as sunburn. Last but not the least, its detoxifying nature means that it lends the skin a glowing touch.
The innumerable benefits of sesame seeds cannot be emphasised enough and they can surely be integrated into one’s eating habits after due consultation with a nutritionist.
