Sesame - calories and properties. The benefits and harms of sesame

Properties of sesame

Nutritional value and composition | Vitamins | Minerals

How much does sesame cost (average price for 1 liter)?

Moscow and Moscow region.

180 rub.

Sesame is one of the oldest types of seasonings, sometimes you can hear it called “sesame”. Sesame is a small seed that has a specific but delicate taste. Sesame is an annual plant, the fruits of which are oblong in shape, and inside them there are seeds, which are used as food. The color of sesame seeds varies; they can be yellow, white, brown or black. Sesame is often used not only in cooking in different countries, but also for medicinal purposes; in addition, sesame oil is made from it.

In ancient times, sesame was considered one of the ingredients of a certain potion that brought longevity to the inhabitants, and the inhabitants of ancient Babylon believed that sesame was the food of their gods. In the Middle Ages, the following phenomenon was common among women: they had to chew a spoonful of sesame seeds a day; it was believed that this had a beneficial effect on them. In eastern countries, sesame is probably the most common product, because it is used in the preparation of almost all dishes. Today, sesame is grown in different parts of the planet, including such places as Transcaucasia, India, and the Far East.

Harm and contraindications of sesame

• Obesity. Sesame promotes weight loss, but should be consumed in moderation. It is necessary to remember that seeds have a high calorie content, so overeating them will contribute to gaining kilograms.
• Bowel cancer. If you consume the seeds a lot and often, you may experience health problems. Scientists have found that excessive intake of sesame seeds into the body can cause a burn on the intestinal mucosa. Such damage threatens malignant degeneration. This is a dangerous disease that often ends in death.
• Diverticulosis. Sesame seeds can cause the formation of diverticula in the intestines. These are peculiar sacs that form in the inner wall of the organ. They lead to abdominal pain, constipation and other side effects.
• Allergy. If a person has an intolerance to almonds, chia seeds, or flax seeds, then he should use sesame seeds with caution. There is a high probability that he will have an allergic reaction to this product.
• Diarrhea. Sesame has a laxative effect on the body, so overeating it can lead to persistent loosening of the stool.
• Anaphylactic shock. This reaction is characterized by a rapid increase in allergy symptoms, which are manifested by wheezing, swelling of the respiratory tract, convulsions, etc. Anaphylactic shock can be fatal if the necessary measures are not taken in time.
• Skin rash. If you eat sesame frequently and in large quantities, you can cause a skin rash. Its elements are red and very itchy.
• Baldness. Sesame is good for hair, but its excess intake into the body can give radically opposite results. The scalp will become too oily, and the hair follicles, on the contrary, will dry out. This will cause hair loss, and in severe cases can even lead to baldness.
• Wilson's disease. This pathology leads to excessive accumulation of copper in the liver, so people with this disease should stop eating sesame.
• Danger for pregnant women. If you consume sesame seeds in the early stages of pregnancy, the likelihood of miscarriage increases.

It is forbidden to include sesame seeds in the diet of those people who take cardiac glycosides, oxalic or acetylsalicylic acid.

Benefits of sesame

The benefit of sesame is that oil is made from it. The beneficial properties of sesame are due to the content of essential oils - antioxidants called semazol and semazinol. Other products cannot boast of the presence of such strong substances in their composition, and if such products are found, the amount of semazole and semazinol is extremely small. It is thanks to these two antioxidants that sesame oil can be stored for quite a long time. The benefit of sesame is also that it contains a large amount of protein, as well as many polyunsaturated fatty acids (PUFAs), which determine the beneficial properties of sesame. It is with the help of these two components that sesame has the ability to influence the reduction of cholesterol levels in the blood.

Sesame contains many different vitamins, amino acids, minerals and nutrients, which together give a person vigor and health. Sesame contains fiber, which helps the intestines with its difficult work. Properly processed sesame seeds can provide significant help in case of constipation, and boiled sesame seeds, on the contrary, will help stop diarrhea. Ancient healers used sesame in medicine to relieve a person from a cold or infection. Sesame seeds and oil are often used by cosmetologists in various procedures or in the manufacture of cosmetics. The calorie content of sesame seeds is quite high, so with moderate consumption you will maintain your figure while gaining a lot of energy.

How much calcium is in sesame?

Sesame should be eaten by people suffering from calcium deficiency in the body. 100 g of unpeeled seeds contains from 783 to 1474 mg. This amount is enough to maintain the functioning of all organs throughout the day without removing calcium from bone tissue.

If the sesame seed has been subjected to heat treatment and heated to 65 °C, then the calcium in it undergoes a transformation. The body will absorb it 10 times worse. Therefore, to replenish the reserves of this microelement, you need to eat the seeds raw.

Good source of fiber

Three tablespoons (30 g) of unhulled sesame seeds provide 3.5 g of fiber, which is 12% of the recommended daily intake (RDI) (2, 3).

Since the average fiber intake in many developed countries is only half the RDA, regularly consuming sesame seeds can help increase your fiber intake (4).

Fiber is well known for its beneficial properties regarding gastrointestinal health. Additionally, growing evidence suggests that fiber may play a role in reducing the risk of heart disease, some types of cancer, obesity, and type 2 diabetes (4).

Summary:

A 30-gram serving of sesame seeds provides 12% of the RDA for fiber, which is vital for the health of your digestive tract.

How to select and store

Black sesame has a stronger flavor but is more common in China and southeast Asia. In our markets, white or beige seeds are more available.

Sesame seeds are sold in 2 types: by weight and in sealed packages. But in any case, it is important to make sure the product is fresh. The smell should be pleasant, without notes of mold or dampness. Unhulled seeds can be stored in a cool, dry place away from light. It is better to put peeled sesame in the refrigerator or even freezer (if you plan to store it for a long time) [5].

Calorie content White sesame. Chemical composition and nutritional value.

Nutritional value and chemical composition of “White sesame”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of white sesame is 610 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Use in cooking

Sesame as a spice is especially popular in Arabic, Indian, Chinese and Korean cuisines

Sesame seeds are added to vegetable salads, baked goods, meat and fish dishes.

As an independent dish, it is used in the form of “Tahini” - sesame paste. It's easy to prepare. For this:

1. Take a small amount (100 grams) of seeds and fry in a frying pan until lightly golden brown.
2. Grind in a blender with olive oil (2 - 3 tablespoons), lemon juice and spices (salt, garlic, ground cumin, parsley, red pepper) until smooth.

This dish is very popular in Eastern countries and is delicious to eat with fresh vegetables.

If, for some reason, you cannot consume cow’s milk or are “keeping a fast,” then you can safely replace it with sesame milk . How it's done? For this:

1. Soak sesame seeds overnight.
2. In the morning, grind in a blender along with water until a thick milk mass is obtained. You adjust the amount of water to your taste. To soften the taste, you can add honey, dates or raisins.
3. We turn all this together into a homogeneous mass.
4. Strain and drink with pleasure. This milk will charge you with energy, vigor and provide many benefits to your body.

This milk can be stored for three to four days in the refrigerator.

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