Sesame seeds are rich in vitamins and minerals. Let’s learn everything about their benefits, side effects and how to eat them.
Sesame seeds (Sesamum indicum) are the most precious ones among oilseeds, because they are rich in beneficial properties due to their high content of proteins, minerals and vitamins.
There are three different types of seeds: white, black and red. Black and white are the most popular ones in the West, but there are no substantial differences between the three types,other than their color. Let’s see in detail the benefits of these seeds and how to use them in your recipes.
Sesame seeds: calories
As for all oilseeds, sesame seeds havea very high calorie and fat content: about 573 calories for 100 grams. This means that, especially if you follow a nutritional regime low calorie, it is better not to eat too many of them.
Sesame seeds: nutritional values
Despite their calories, sesame seeds are rich in essential nutrients for the well-being of the whole organism. Therefore, you should include them in your diet. The nutritional values for 100 grams of these seeds are:
– Fats 50g
– Saturated fatty acids 7g
– Polyunsaturated fatty acids 22g
– Monounsaturated fats 19g
– Cholesterol 0mg
– Carbohydrates 23g
– Protein 18g
– Sugar 0.3g
– Dietary fiber 12g
– Sodium 11mg
– Potassium 468mg
– Calcium 975mg
– Iron 14,6mg
– Magnesium 351mg
– Vitamin A 9mg
– Vitamin B6 0.8mg
Sesame seeds: properties and benefits
As you can see from the nutritional values, sesame seeds are an important source of minerals and proteins. Thanks to their high content of calcium, they strengthen your bones and help preventing osteoporosis. Sesame seed are also a great alternative to milk and dairy products, for allergic or vegan people.
They also contain oleic and linoleic acids, which help lowering LDL cholesterol levels (the “bad” one), and raise those of HDL cholesterol (the “good” one). Rich in fibers, sesame seeds improve digestion and counteract constipation.
Thanks to their zinc and vitamin B6 content, they provide energy and strengthen the immune system. For this reason, they are a very good natural supplement, especially for children, the elderly and people recovering from illnesses. Finally, sesame seeds reduce hair fall and improve blood circulation, thus bringing benefits to the heart.
Sesame seeds: side effects
As for every food, sesame seeds also have side effects. First of all, as they contain many fats and calories, if eaten in large quantities they can make you gain weight. You should never eat more than a handful of these seeds per day.
In addition, in some individuals they can cause allergies and intolerances. Remember not to cook them for long, because they may release carcinogenic substances.
Sesame seeds: how to eat them
Sesame seeds, natural or toasted, are very versatile. You can add them to your muesli, soups, purees, but also to the bread and pizza dough. The roasted seeds are used to produce gomashio, a Japanese alternative to salt.
PHOTO SOURCE: https://pixabay.com/it/sesamo-seme-white-close-up-isolato-316590/