Rich in calcium, fiber, proteins and antioxidants, Seside helps in the health of bones, hearts and intestines; Find out how to include the seed in food
Sesame, also called sesame (Sesamum Indicum), is one of the oldest seeds cultivated by man and a true nutritional treasure. Rich in calcium, magnesium, phosphorus, fiber and proteins, it offers benefits ranging from bone health to protection from chronic diseases.
In addition to being highly nourishing, it is versatile: it can be consumed in salads, bread, biscuits, sauces, flour and even preparations such as tahine, sesame milk and sweet and savory recipes.
The main advantages of sesame
1. Reduce bad cholesterol and protects the heart
Thanks to fibers, sesamine and phytoestrogens, it helps to reduce LDL and triglycerides by increasing the HDL, reducing the risk of atherosclerosis, stroke and heart attack.
2. Check blood pressure
Magnesium and antioxidants promote relaxation of blood vessels, helping in the control of hypertension.
3. It improves the intestinal function
The soluble fibers present in the seeds increase the volume of the stool and facilitate intestinal transit by fighting constipation.
4. Accelerate healing
The consumption or use of sesame oil helps in the recovery of tissues after injuries, thanks to the antioxidant action.
5. Strengthen bones and teeth
The source of calcium, phosphorus and magnesium prevents osteopenia and osteoporosis.
6. Protect neurological health
Lignani offer neuroprotective effect, reducing the risk of Parkinson’s, Alzheimer’s and dementia.
7. It improves the skin and hair
Sesamo oil hydrates, strengthens and protects from environmental damage.
Types of sesame
Sesame’s seed has different types: black (with more intense and richer flavor in antioxidant Lignans); White (softer flavor, with more protein and suitable for bread and cakes); and brown (high oil content, used for extraction and completion of the dishes).
It can also be consumed in many ways:
- Seeds: Raw, toast, hydrated or germinated, added to yogurt, salads, rice, sauces, vitamins and omus;
- Oil: Ideal for spices, dishes finish and skin care;
- Flour: Excellent for bread, cakes, biscuits and pasta.
Care and contraindications
Excessive consumption can cause intestinal discomfort and, in sensitive people, cause serious allergies. Those who have an allergy to oil use diabetes or high blood pressure drugs should consult a doctor before including sesame in the diet.
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.
