Sesame Seeds
(Botanical Name: Sesamum indicum)
Introduction
Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. These tiny seeds are full of nutrition and are typical in Middle Eastern and Asian cuisine. Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk. The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted.
Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.
Nutritional Content:
One tablespoon (9 g) of plain, dried sesame seeds contain:
- Calories: 52 kcal
- Protein: 1.6 g
- Fat: 4.5 g
- Carbs: 2.1 g
- Fiber: 1.06 g
- Calcium: 87.8 mg
- Iron: 1.31 mg
- Magnesium: 31.6 mg
- Phosphorus: 56.6 mg
- Potassium: 42.1 mg
- Selenium: 3.1 mcg
Benefits:
- Improve heart health
- Support Bone health
- Rich in fiber
- May reduce swelling
- Boost immunity
- Good for oral health
- Good for hair and skin
- May help with thyroid
- May help with diabetes
- May boost metabolism
- May reduce the risk of cancer
Risks:
Sesame Seeds may be avoided if someone:
- Allergic to sesame seeds
- Crohn’s Disease as these are rich in fiber
- Diverticulitis (This is an infection or inflammation in one or more pouches in the digestive tract)
How to Eat?
- 1-2 tablespoon once a day
To enhance the flavor and nutrient availability of sesame seeds, roast them at 350℉ (180℃) for a few minutes, stirring periodically, until they reach a light, golden brown.
Try adding sesame seeds to:
- Stir-fries
- Steamed broccoli
- Hot or cold cereal
- Granola and granola bars
- Bread and muffins
- Crackers
- Yogurt
- Smoothies
- Salads & Salad Dressings
- Additionally, you can use sesame seed butter — also known as tahini — in place of peanut butter or hummus.
- Ground sesame seeds — called sesame flour or sesame seed meal — can be used in baking, smoothies, fish batter, and more.
Precautions:
Sesame allergies have become more prevalent, so you may need to take caution when cooking for groups.
The allergy is more common than many people think. In fact, after the “Big 8” (milk, eggs, tree nuts, peanuts, shellfish, wheat, soy, and fish), sesame clocks in at number nine on the list of top food allergens.
More than 300,000 Americans may have a sesame seed allergy, and those who do are more likely to end up in the ER because of a reaction than people with any other major food allergy. Sesame can cause a litany of scary symptoms including headache, hives, swelling, trouble breathing, gastrointestinal upset, loss of consciousness, and even anxiety and a panicked sense of impending doom.
Frequently Asked Questions!
Q1: How to eat sesame seeds?
Ans. Raw sesame seeds are a delicious snack (hulled or unhulled). You can toast and bake them as well.
Q2: How many sesame seeds should I eat daily?
Ans. Take one tablespoon of raw or roasted sesame seeds every day, or season salads with sesame seeds to taste.
Q3: Does sesame seeds affect pregnancy?
Ans. Sesame seeds cause the fertilized ovum to be ejected by stimulating the uterine muscles. Sesame seeds should be avoided by all pregnant women throughout the first three to four months of pregnancy, according to experts.
Q4: How to use sesame seeds?
Ans. Sesame seeds can be sprinkled in salads, stir-fries, and soups. Sesame seeds can be toasted to make them crunchier and to enhance their flavor. Sesame seeds can be toasted by spreading them out on a baking dish and roasting them at 350°F for 5-10 minutes.
Q5: How to store sesame seeds?
Ans. Keep sesame seeds in an airtight container in a cool, dry location.
Q6: Sesame seeds, are they gluten-free?
Ans. Yes, Sesame seeds, both black and white, are gluten-free.
Q7: Is sesame seed oil good for hair?
Ans. Yes, sesame seeds and oil can help in hair growth. Sesamin, a bioactive substance found in sesame seeds and oil, helps to prevent hair loss and greying. It can also be used to hydrate a dry scalp and prevent hair from the harmful effects of the sun and pollutants. Furthermore, it aids in the strengthening of hair shafts and roots. Lice infestations in children’s hair can also be treated with sesame oil. However, these effects need further scientific evidence.
Q8: Can sesame seeds cause acne?
Ans. No, Sesame oil, on the other hand, aids in the regulation of excess oils and has a healing impact on the skin.
Q9: What are the health benefits of sesame seeds?
Ans. Sesame seeds have anthelmintic, antihypertensive, antibacterial, cytotoxic, and hepatoprotective activities. You must consult a doctor for any advice for these conditions, do not self-medicate.
Q10: Can sesame seeds give you diarrhea?
Ans. If you have a weak Agni, sesame oil might produce nausea, vomiting, stomach pain, and even diarrhoea (digestive fire).
Q11: How to extract oil from sesame seeds at home?
Ans. Warm the sesame seeds and cooking oil together on a medium heat setting after mixing them together. The presence of sesame seeds in the oil aids in the extraction of more oil from the seeds
Q12: Can you freeze sesame seeds?
Ans. Yes, sesame seeds can be frozen. Sesame seeds have a storage life of 6-8 months at room temperature and up to a year if refrigerated.
References:
- Alipoor B, et al. (2012). Effect of sesame seed on lipid profile and redox status in hyperlipidemic patients.pubmed.ncbi.nlm.nih.gov/22263599/
- Andargie M, et al. (2021). Lignans of sesame (Sesamum indicum L.): A comprehensive review.
mdpi.com/1420-3049/26/4/883/htm - Gupta R, et al. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4325021/
- Kennedy D, et al. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
- Mathur P, et al. (2015). Tocopherols in the prevention and treatment of atherosclerosis and related cardiovascular disease.
ncbi.nlm.nih.gov/pmc/articles/PMC6490786/ - Paddon-Jones D, et al. (2008). Protein, weight management, and satiety.
pubmed.ncbi.nlm.nih.gov/18469287/ - Sesame now the ninth most common food allergy in the United States. (2019).
aaaai.org/About/News/News/sesame
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