Small seeds, large nutrients: know the compounds that make the sesame a superfood
Originally from the East, the sesame – also called Sesamo – is a seed that stands out for its nutritional properties. In addition to being versatile in the kitchen, it is rich in compounds that promote well -being and help prevent various diseases. It can be consumed in many ways: in the pasta (such as Tahin), cakes, biscuits, bread, sauces and even as oil.
Sesame has healthy lipids at 52%, composed of polyunsaturated fatty acids that contribute to the reduction of bad cholesterol. It is also an excellent source of proteins, fibers, vitamins B (highlighting B6) and minerals such as calcium, iron, magnesium, phosphorus, zinc and copper.
Health benefits
Among the main positive effects of health sesame there is the control of blood pressure, thanks to the presence of magnesium, which acts as a vasodilator. In addition, its minerals help to maintain the health of bones and prevent diseases such as osteoporosis. The high copper content acts to reduce inflammation and joint pain, being beneficial for people with arthritis.
Sesamo contains tape and sesamol, composed with antioxidant action capable of fighting free radicals – and which are connected to the prevention of cancer. Rich in zinc, it is also essential in the production of collagen for the strengthening of skin, hair and nails, as well as helping in the metabolism and guaranteeing more energy.
Finally, in the face of its combination of fibers, good fats and proteins, the seed can increase satiety and contribute to weight loss, especially if inserted in a balanced diet.
How to consume and when to avoid
With so many benefits focused on small seeds, sesame is a powerful ally for those looking for more health in everyday life. You can find it in white, brown (peel) and black versions. Although the nutritional value is similar, many prefer seeds roasted for their most surprising flavor. To reduce compounds that make it difficult for minerals to absorb (such as bones and ribbons), it is recommended to toast or germination of the seeds.
On the other hand, sesame for people with colitis is not indicated due to its high fiber content, which can aggravate the inflammatory framework of the intestine.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
