What is sesame?
Sesame, its scientific name Sesamum indicum, is an ancient plant of the Pedaliaceae family. This subtropical and tropical plant grows in Africa and Asia. Each of its flowers contains up to 200 seeds, from which oil is extracted. Used in India in Ayurvedic medicine seven millennia ago, but also in traditional Chinese medicine for five millennia, sesame oil extracted from the seeds has many health and beauty virtues. In India, it even symbolizes immortality.
What are the properties and benefits of sesame?
Sesame seeds are real mines of vitamins essential to the proper functioning of our body, they contain:
- Vitamin B1 converts carbohydrates into energy in the body. This vitamin cannot be synthesized by the human body, so it is essential to provide it through food.
- Vitamin B2 also known as riboflavin, is involved in the biological process of metabolizing proteins and fats.
- Vitamin B3 is known for its ability to reduce the concentration of cholesterol in the blood.
- Vitamin B6 is reputed to improve memory abilities. Because of its hormonal action, it would have a positive action on disorders such as anxiety, premenstrual disorders, depression, etc.
- Vitamin B9 or folic acid is directly involved in the formation of red blood cells and its role is essential during growth, in children and adolescents, but also in the fetus.
- Vitamin E protects the membranes of the cells of the human body, also contributes to maintain in health the immune system.
What minerals are in sesame seeds?
Whole (unshelled) sesame seeds contain:
- Calciumwhich is essential for the development and strengthening of bones and teeth.
- Copper, Who is necessary for the formation of hemoglobin and collagen (protein used in the structure and repair of tissues) in the body.
- Ironwhich promotes blood oxygenation of cells and muscles.
- Magnesium, which helps to counterbalance the activity of the nervous system. It also supports the production of serotonin, a feel-good hormone.
- Phosphoruswhich works in tandem with calcium.
- Zinc, which helps maintain cellular youth. It also has other organic functions on the nervous system, the prostate, the immune system and the healing process.
Sesame seeds also contain essential fatty acids such as phytosterols, which help to reduce the level of bad cholesterol (LDL) by reducing the absorption of the latter by the intestine. Their content in amino acids and particularly in methionine, contributes to the detoxification of the liver. Finally, their high fiber content makes them allies against intestinal transit problems (constipation, bloating) and type 2 diabetes.
The components of sesame give it antioxidant properties which contribute to the fight against cellular aging and degenerative diseases.
How to consume sesame seeds?
Sesame can be used externally or internally, in the form of sesame oil extracted from the seeds or in the form of seeds.
- Sesame oil is used on the skin to fight against cell aging, especially after prolonged exposure to the sun, but also to soften, moisturize and nourish the skin in case of skin disorders (psoriasis or eczema).
- The oil also exerts a healing action. In massage on the scalp, it allows to strengthen the hair and to fight against their fall as well as against lice.
- To combat constipation and intestinal transit problemsa teaspoon of sesame oil in the evening or 9 to 15 g of unshelled sesame seeds per day are recommended.
- To relieve edema, varicose veins, stretch marks or muscle pain (contractures, cramps), it is advisable to massage with sesame oil.
- Sesame oil is also known to act on a very large number of systemic diseases such as type 2 diabetes or asthma. However, it cannot be considered a treatment, as there is no scientific evidence to suggest the effectiveness of sesame in treating these diseases.
How to cook sesame seeds?
White sesame seeds can be used as is, raw or roasted, but it is the fact of toasting them that gives them their characteristic nutty taste. You can brown them in a frying pan, dry, or bake them for ten minutes in the oven at 180°C, watching the cooking carefully and stirring several times. Sesame seeds enhance the taste of salads, poke bowls, grilled vegetables, a salmon steak or a roasted tuna steak. Sesame also gives savior and crunch to your cakes and breads.
Crushed, sesame can be transformed into a creamy paste: tahini, also called tahini or tahini, the main ingredient of hummus.
Good to know : be careful, tahini is very caloric, it contains 595 kcal per 100 g.
What is the difference between black and white sesame?
White sesame is generally hulled sesame and blond sesame is whole sesame. Black sesame is a special variety, its taste is more intense and its crunchiness more pronounced. It is very popular in the kitchen for its original black color. Black sesame seeds are even richer in nutrients than white or golden sesame seeds.
What are the contraindications of sesame?
It is important to seek advice from your pharmacist or doctor when using sesame oil, in order to respect the correct dosage and ensure that there is no harmful interaction.
Sesame is not recommended for pregnant and breastfeeding women, as well as children under the age of 7. In addition, sesame contains a potential allergen, lignans, which is why you must be very attentive to the appearance of pruritus, angioedema or respiratory difficulties suggestive of an allergy.
