Sesame seeds are a great food source, known for a long time. In fact, the Egyptians used it to make flour. The Romans used the seeds to prepare a kind of butter to eat with bread. They came to think that they even had mystical powers and in fact, these small seeds, you can say, are almost “magical” thanks to its great benefits and health properties, then you will see why.
Sesame seeds are cholesterol free, they concentrate high amounts of protein. They are an excellent source of calcium, copper, manganese, magnesium, selenium, zinc and vitamin B1. Hence the recommendation to include them as a garnish for salads, as well as in confectionery.
1. Reduces cancer risk: Sesame oil
Sesame seeds contain an anti-cancer compound called phytate. This compound found in all plants and studies have been shown to stimulate the immune system against certain diseases such as breast cancer, colorectal and prostate cancer by inhibiting cell growth and increasing the differentiation of cancer cells.
2. Reduces cholesterol
Sesame seeds are rich in oleic acid and phytosterols. Studies have shown that both compounds of the seed contribute to the reduction of LDL or bad cholesterol and also increase HDL or good cholesterol in the blood. As a result, they help reduce the risk of stroke, coronary heart disease, and heart attack.
3. Prevents stress and anxiety
Sesame seeds also contain tryptophan, an important amino acid, precursor to serotonin, commonly known as the neurotransmitter of “happiness.” Serotonin helps us to regulate sleep patterns and mood. The lack of serotonin in the body has been linked to depression and nervousness.
4. Decrease blood pressure
Sesame seeds are composed of healthy fatty acids and antioxidants such as sesamin, sesamol, sesamolin and oryzanol; All plant compounds linked to the reduction of blood pressure. A study conducted in 2012 by the American Heart Association showed that cooking with a combination of sesame oil and rice bran oil is as effective as the commonly prescribed medications for high blood pressure.
5. Prevents diabetes
These seeds contain magnesium and other essential nutrients that have been shown to help prevent and fight diabetes. A study published in the Journal of Medicinal Foods showed that replacing commonly used cooking oil with sesame seed oil, lowered blood pressure and blood glucose level in diabetic hypertensive people.
6. Promotes weight loss
Incorporating sesame seed oil into a low-calorie diet plan can help you speed up your weight loss. A study by the Yale Journal of Biology and Medicine showed that participants who consumed about 2.6 tablespoons of sesame seed oil per day significantly lost weight, averaging 2.6 pounds in 45 days. However, when they stopped consuming the oil, the participants gained weight again.
7. Stimulates bone health
Sesame seeds are packed with zinc, a compound that contributes to bone mineral density and helps us prevent osteoporosis in the hip and spine area. Believe it or not, sesame seeds contain more calcium than a glass of milk and as you know, calcium helps us strengthen our bones.
It counteracts male infertility. A study published by the National Institutes of Health in the United States concludes that these seeds improve the count of sperm and motility. It can be prescribed as an effective and safe method for infertility factor in men.
This beneficial effect of sesame on sperm parameters can be attributed to its antioxidant properties. This is because the uptake of free radicals of sesame lignans that increase the levels of tocopherol that inhibit motile spermatozoa.
8. Improves oral health
Both sesame seeds and sesame seed oil improve oral health by removing plaque and whitening teeth. A 2008 study showed that rinsing your mouth with sesame oil can reduce the number of Streptococcus mutants bacteria in both the teeth and saliva. This, as a result, can reduce plaque buildup and prevent gingivitis.
It is important to know that you do not have to consume large amounts of sesame oil to take advantage of its many health benefits. With just a fistful of sesame seeds a day or more or less 100 grams, it provides enough minerals, vitamins, and protein to improve our health and lose weight.
Thanks for reading!