family psychology 

Sesame its properties. Sesame - useful properties and contraindications. How to Consume Sesame Seed to Boost Calcium

Sesame has gained high popularity and is actively used in cosmetology, cooking, and medicine. Sesame seed has gained demand due to its unique composition. The benefits and harms of the product depend on how the raw materials are taken. Reasonable use can significantly improve health. But first things first.

The benefits of sesame seeds for the body

1. The main positive quality of the product is its ability to resist anti-aging changes. The abundance of polyunsaturated fatty acids in the seeds prevents the development of oncological diseases.

2. Systematic intake of the product will help fight the activity of free radicals in the human body. The seeds also remove bad cholesterol from the body. Due to this effect, the risk of developing atherosclerosis is reduced.

3. Special trace elements in the composition contribute to the production of blood cells. Also, the blood is quickly cleared of impurities of heavy metals. Sesame saves from the development of anemia and increases blood clotting.

4. Sesame is recommended to be taken regularly by the fair sex. The benefit of raw materials lies in the fact that after some time the condition of the skin, nail plate, hair and vision improves significantly. Harm for women can only be done if there are contraindications.

5. Due to the high content of calcium in the composition, the seeds have a beneficial effect on the condition of the bone tissue. The product is considered an excellent prophylactic against osteoporosis. The seeds are also recommended for athletes to build muscle mass.

6. Active enzymes in sesame have a positive effect on the activity of the gastrointestinal tract. Valuable substances help the stomach to absorb the necessary elements. The systematic intake of raw materials opposes the development of obesity. Sesame restores mineral balance in the body.

7. Sesame seed contains phytoestrogens. The benefit of enzymes is that they act as a substitute for the female hormone. The product simply cannot bring harm. Before you take it, you need to set the daily rate.

8. The natural substance, which was mentioned earlier, resists the development of inflammatory processes of a different nature. Sesame fights cancer. In addition, the raw material effectively relieves pain during the menstrual cycle.

Sesame - benefits and harms for women

1. In some cases, during lactation, women develop mastitis. To cope with an unpleasant problem, it is recommended to resort to the help of compresses. For this, oil is used, which is prepared from the powder of seeds.

2. Simple procedures will help bypass the development of breast cancer. Also, the systematic intake of sesame seeds increases blood flow to the pelvis.

3. If you combine the seeds of the presented plant with poppy or linseed, you can make a strong aphrodisiac. The main benefit of the product for the fairer sex is phytoestrogen, which replaces the female hormone. Therefore, the seeds are especially useful for women 45+.

Rules for taking sesame seeds. Treatment of diseases with sesame seeds

1. Before including the product in your daily diet, you should make sure of its quality. Sesame seed should be clean and not bitter.

2. The benefit will be only from good and fresh raw materials. If the composition is spoiled, significant harm is done to the body. Before taking the composition, you need to consider the degree of the disease.

3. To fully improve health and prevent the development of pathologies, it is enough to take 20 gr. sesame powder three times a day before meals. Dilute the composition with water.

4. If you regularly suffer from digestive upset, 25 grams will help to cope with the problem. crushed seeds. Enter the raw material in 40 ml. water and 15 gr. honey. Mix ingredients and use. Repeat the process if necessary.

5. If you regularly suffer from neuralgic pains in the lower back, arms and legs, you should roast the seeds a little. Take once a day a mixture of 30 gr. seeds and an equal amount of honey. Drink the product with non-hot water.

6. To cope with hemorrhoids and overcome pain, it is worth preparing a simple remedy. For this you need 50 gr. plant seeds and 500 ml. steep boil. Connect the components and boil for a few minutes. After cooling, the product should be drunk throughout the day.

The harm of sesame to human health

1. After numerous studies, it was found that sesame seed has no serious contraindications for the body. The benefits and harms largely depend on how to take raw materials and in what quantity.

2. It is forbidden to use the product in cases of individual intolerance and allergic reaction. You should also be extremely careful with problems with the gastrointestinal tract.

3. Seeds should be temporarily excluded from the daily diet of the fairer sex during pregnancy. Also, you do not need to eat the product on an empty stomach and with increased blood clotting. Seeds are contraindicated in children under 3 years of age.

Sesame seeds have a lot of useful properties with a minimum list of contraindications. To strengthen the body and prevent various pathologies, it is enough to include raw materials in the daily diet. If in doubt, visit a specialist.

The healing properties of sesame seeds have been known since ancient times. Our grandmothers also gladly added them to food to give the dish a special piquant flavor. Sesame seeds, the benefits of which have long been proven, were added to pastries, sprinkled on bread and holiday cakes. This spice was also used in the framework of alternative medicine. Decoctions from the seeds of this plant served as a source of useful micro and macro elements and were used for a number of diseases.

Benefits of sesame seeds

Sesame seeds, whose properties have long been heard by everyone, have a number of useful and even healing qualities. One has only to pay attention to the composition of the substances present in it. For example, calcium contained in sesame seeds in large quantities can prevent the development of atherosclerosis, osteoporosis and chondrosis of the spine. Calcium is an indispensable trace element necessary for the proper functioning of the cardiovascular system, strengthening of bone and cartilage tissues, gaining muscle mass, etc.

Among the useful properties of sesame:

  • normalization of the functions of the nervous and digestive systems;
  • acceleration of metabolic processes;
  • purification and enrichment of the blood composition with essential substances;
  • strengthening nails and hair, etc.

Sesame in medicine

And the contraindications of which have not been fully studied, are also used in traditional medicine. Its seed extract is used in many weight loss products. He has a unique ability - to remove harmful cholesterol from the blood. It is known that sesame seeds are especially useful for women whose age exceeds forty years. This is explained very simply. The composition of the seed of the plant contains natural phytoestrogens, necessary for the female body in a given period of time.

Sesame oil

Often used in the pharmaceutical industry. Based on it, emulsions and ointments are produced that normalize metabolic processes in tissues, have a certain effect on the process of blood cell coagulation, etc.

With the help of oil-based formulations, hemorrhoids are successfully cured. It is recommended to take orally for constipation and disorders of the digestive system.

Sesame in cosmetology

An extract from the seeds of a plant is often used in the cosmetic industry. It is found in hair masks, shampoos and even some creams. And this is not surprising, because the healing properties of spices are simply priceless.

With the use of sesame extract, it is possible to:

  • get rid of a number of skin problems: inflammation, dryness and flaking, sagging, etc.;
  • eliminate irritation of the skin of the face and body, soften and moisturize the epidermis;
  • achieve a powerful regenerating effect;
  • improve the general condition of the epidermis;
  • oil can also be used as massage agents and compositions, used to remove makeup, etc.

Calorie content of sesame and its addition to food

Probably, many asked the question: "How to use sesame seeds?" To date, there are many recipes for dishes with the addition of this spice. Among them: salads, confectionery and pastries, etc. Sesame oil can be used in food almost everywhere. It holds a special place in vegetarian cuisine. Naturally, to preserve the maximum benefit from the product, you should add it to food that does not require heat treatment.

The seeds of many plants are high in calories. It is mostly associated with an increased content of semi-saturated fatty acids in its composition. which are sufficiently known and scientifically proven, belong to this group of plants. The fat content in the seed is so high that oil is easily produced from them. A mature plant can contain 45 to 60 percent oil in its seed composition. This explains the high calorie content of the product, sometimes reaching up to 550-580 kcal. However, the final conclusion about the calorie content of sesame can only be made taking into account a number of factors: the size of the sesame, shape, degree of maturity, etc.

Seed composition

The seed of the plant contains many useful substances and elements. For example, laboratory tests can detect the presence of acids:

  • linoleic;
  • oleic;
  • palmitic;
  • myristic;
  • arachidic;
  • stearic;
  • lignoceric.

These acids can be called vital for the human body. None of the most important metabolic processes can do without them. External transformation is also impossible without sufficient nutrition of the skin, nails and hair follicles from the inside.

The rich vitamin and mineral composition of the seed is also striking. Found to have:

  • Vitamins of groups "A", "C", "E", "B".
  • Minerals: magnesium, zinc, phosphorus, iron, and calcium in large quantities. So, in 100 g of sesame seeds there is over 783 mg of calcium. This is the average daily dosage required for the body of an adult. The product also contains organic acids: beta-sitosterol, phytin and lecithin.

Contraindications to the use of sesame-based products

Like most products, sesame seeds, the benefits and harms of which have been scientifically studied, are not recommended for everyone. Therefore, before including seeds in the usual diet, you should understand the "side effects" of the healing agent. Even such a useful and indispensable product as sesame seed has a number of its contraindications.

Contraindications apply primarily to people with a high risk of thrombosis. For the simple reason that some of the ingredients that make up the composition help to increase blood clotting. So, if sesame is vital for patients with hemophilia, then people suffering from varicose veins, thrombosis and other diseases of this category, it is better to refrain from eating sesame in large quantities. And this is quite justified.

Sesame, the beneficial properties and contraindications of which we are now discussing, is one of the rather strong allergens. Moreover, if earlier only a few people were allergic to this product, then in recent years the number of people with intolerance to this spice has increased significantly. In this case, the reaction can be either simple redness on the skin, or anaphylactic shock.

Carefully following the figure and trying to lose weight, you need to consume sesame seeds with caution. After all, it is high in calories, which means it contributes to weight gain.

In addition, sesame, the beneficial properties and contraindications of this product, also apply to patients with hypercalcemia. Due to the high content of calcium, the product is simply an indispensable find for people with a deficiency of this element. However, if calcium is present in the body in excess, it is better to refuse sesame seeds.

It is strictly forbidden to use sesame oil simultaneously with drugs such as aspirin, any estrogen derivatives, and all this in combination can lead to the deposition of insoluble crystalline compounds in the kidneys.

Purchase and storage

You can buy sesame seeds, the beneficial properties and contraindications of which are known and scientifically confirmed, at any store, in the spices and seasonings department. It is important to pay attention to the date of packaging of the product. Expired spices should not be eaten. This can not only spoil the taste, but also be harmful to health. Plant grains should not stick together. Choose dry, crumbly seeds. In order to preserve the maximum of useful properties, you can give preference to sesame seeds that have not been subjected to heat treatment.

You can store sesame seeds at room temperature for no more than 1-2 months. Further, the seeds begin to deteriorate and rancid.


Such an oil culture as sesame has a long history. Its former names are known to us from fairy tales - remember "simsim" and "sesame"? Sesame seeds are incredibly useful, although not everyone knows about it. Today they are used both in cooking and in cosmetology or medicine. Let's figure out how useful sesame seed is, and how you can take it.

A plant such as sesame was first seen in South Africa. Somewhat later, its cultivation began in the Far East, Central Asia and India. By the way, abroad the scope of sesame is much wider than here. In Russia, it is mostly used for the preparation of desserts: kozinaki, halva, grillage, and so on, sprinkling muffins. But not everyone knows how great the benefits of these nondescript seeds are, and if they knew, they would probably use it much more widely.

The benefits of sesame seeds are largely due to its rich composition. Half of it is valuable sesame oil. It also contains sesamin, which can prevent numerous diseases, including significantly reducing the risk of cancer. This component reduces blood cholesterol, as well as beta-sitosterol, which is also abundant in sesame.

Present in the composition of vitamins (A, E, C, group B), minerals (calcium, potassium, iron, magnesium, phosphorus). They are contribute to the overall health of the body, increase immunity. Other valuable substances in the composition of sesame seeds are lecithin and phytin, normalizing mineral balance. Phytosterol is also useful, which increases immunity and significantly reduces susceptibility to colds. Thanks to him many times reduced risk of atherosclerosis, a with excess weight this component helps to deal with it more effectively.

Substance thiamine in the composition normalizes metabolism, improves the functioning of the central nervous system. Vitamin PP normalizes digestion and has a beneficial effect on the functioning of each organ of the gastrointestinal tract. 100 grams of sesame seeds contains 560-570 kcal.

Types and features of choice


You need to know that sesame is black and white. The latter also includes yellow, beige, golden, brown seeds. They differ from each other in the following characteristics:

  • Taste. Black sesame is more bitter, and it is better to use it for cooking rice, salads, vegetables. White seeds are more combined with muffins and sweets.
  • Aroma. In dark varieties, it is more pronounced, in light varieties it is softer.
  • Compound. Black seeds contain more lignans and fetosteropols, antioxidants, vitamins A and B. In turn, white seeds contain more vitamins C, E and E, protein and fat.

Chinese experts consider black sesame more useful due to the nutrients in the composition. They help fight the deficiency of certain substances in the body, provoked by stress or age-related changes. Also, black sesame seeds are more valued by the Indian science of Ayurveda.

Generally speaking, white and black sesame seeds are approximately equal in useful properties. Therefore, when choosing, consider for which dish you plan to use the seeds or the deficiency of which components in the body you want to fill.

When choosing seeds, pay attention that they are dry and freely scattered over the package. It is better to buy them by weight or at least in transparent bags. If sesame has a bitter taste, it indicates its poor quality or spoilage, and it is better to buy sesame seeds elsewhere.

Useful properties of sesame seeds

When eaten The benefits of sesame seeds are as follows:

  • Restoration of the necessary content of minerals thanks to phytin.
  • Cleansing the body of toxins and toxins due to the laxative effect.
  • Normalization of metabolism and a decrease in the likelihood of obesity due to betasitosterol.
  • Replenishment of calcium deficiency in the body (100 grams of the product contains about 1475 mg of this substance).
  • Normalization of the digestive system (thanks to vitamin PP and other substances).
  • Normalization of blood pressure.
  • Scattering of fatty plaques on the walls of veins and capillaries through the substance of phytosterol. These plaques can lead to the formation of blood clots and blockage of blood vessels, the development of atherosclerosis.
  • Reducing the likelihood of osteoporosis and reducing the risk of joint diseases due to the large amount of calcium.
  • Improving the functioning of the nervous system due to thiamine.
  • The substance riboflavin has a beneficial effect on the functioning of the nervous system.


Useful properties of raw sesame seeds allow them to be used for the treatment and prevention of pneumonia, hypertension, diseases of the kidneys, liver, pancreas and thyroid gland. They also reduce the likelihood of cancer, accelerate the flow of blood to the pelvic organs.

In traditional medicine, oil squeezed from sesame seeds is popular. It is used to treat various skin diseases. It is added to ointments and emulsions, used for patches.

If you mix sesame seeds with linseed or poppy seeds, you will get a strong aphrodisiac that will affect both men and women.

Sesamin in the composition of seeds refers to lingans - antioxidants that help fight toxins and various carcinogens. This is a unique component found only in sesame seeds. This antioxidant slows down the aging process, helps to resist cancer cells, so it is often included in pharmacological preparations.

Sesame is also popular among athletes. This is explained by the high protein content (20%), which is perfectly digestible and allows you to build muscle mass. This protein belongs to the vegetable, respectively, it does not wash out calcium and other important minerals from the blood.

Benefits of Sesame Seeds for Women

The benefits of sesame for women are especially great. It helps to reduce the risk of mastopathy, regulates and balances hormonal levels.

In addition, sesame can be safely used for cosmetic purposes. Sesame oil is perfect for this. It helps to make the skin fresher and more elastic, relieves irritation, eliminates fine wrinkles, and prevents the negative effects of ultraviolet rays. This product is perfect for moisturizing hair.


The benefits of sesame for weight loss

Despite the high calorie content, Sesame seed is actively used for weight loss. Lignans in its composition help increase the activity of certain liver enzymes responsible for the breakdown of fatty acids. Therefore, sesame seed powder is quite often added to dietary supplements for weight loss and supplements for bodybuilders. But it is not at all necessary to use them - you can get the maximum benefit simply by eating the seeds.

Another weight-loss benefit of sesame seeds is to control appetite and prevent overeating. It also reduces cravings for sweets and other harmful substances, remarkably saturates, speeds up metabolic processes and normalizes blood sugar levels. All this has a very beneficial effect on the figure.

As we can see, the benefits and harms of sesame seeds are incomparable - there are much more useful properties. However, there are some contraindications to consider.

Contraindications to the use of sesame seeds

Despite all the benefits, sesame seeds can be harmful. This is possible in the following cases:

  • For allergies, which is accompanied by bouts of coughing and other negative manifestations (rash, redness on the skin).
  • It is not recommended to give sesame seeds to children aged 1-5 years., since their body is not yet able to fully absorb and break down fats.
  • Sesame oil tends to lower blood pressure, which is good for hypertensive patients, but bad for hypotensive patients.
  • Not recommended consume seeds pregnant in the third trimester, since a high concentration of calcium and other substances can provoke premature birth.

Also, contraindications for treatment with the use of sesame seeds usually include high blood clotting (exceeding the norm), thrombosis in the vessels, and urolithiasis.

How to take sesame seeds


Sesame seeds are, rather, not a medicine, but a healthy food product, so there are no clear rules regarding its use. You can include it in your diet however you want. They can be used to prepare various dishes: desserts, smoothies, cocktails, muffins, salads, vegetables, cereals and so on.

To get the maximum of useful properties from sesame, you need to prepare it for further use. You can use one of the following methods:

  • Soak for a couple of hours, and then cook in accordance with the selected recipe.
  • Reheat by roasting, but do not fry, otherwise all the useful substances will be lost. How to do it correctly is described below.
  • Crush or grind if you need to add it to the serving dish.

Raw sesame seeds are sometimes indicated., for example, if you need to sprinkle it on a salad or put it on pastries. To preserve all the valuable properties, try to add yourself closer to the end of the cooking process.

If the seeds are bought raw, then often they are fried in a pan (dry). Roasting should not last more than a few minutes, and the seeds should be stirred regularly during this time. As a result, they should acquire a pleasant aroma and become darker. However, keep in mind that if the seeds become completely dark and have an unpleasant odor, then you burned them. You can’t use them, because they turned from a useful product into an extremely harmful one.

A convenient way to consume seeds is to prepare a paste called tahini. It is considered a healthier alternative to the popular peanut butter and many other nut-based spreads. And on the basis of the same tahini, many other interesting dishes are prepared. Also, this paste can be bought ready-made - it can replace the seeds directly.

Sesame seed is a product with a huge number of useful properties. It has found wide application in cooking and medicine. Seeds are included in a lot of interesting recipes, and using it for cooking certain dishes, you will get not only an interesting taste, but also considerable benefits for your own health.

About the benefits of sesame seeds on video


Sesame is a herbaceous plant, known and revered in India, Egypt, Central Asia and other countries. Valuable oil is extracted from its seeds, which is used in cooking, cosmetology and medicine. Sesame fruits are small oblong boxes where the seeds are located. Depending on the plant variety, the seeds can have a different color: from whitish-cream, yellow, brown, to burning black. The darker seeds are considered the most aromatic.

The healing properties of sesame seeds have been known to people for a very long time. This is a real storehouse of trace elements and dietary fiber. Therefore, it is very important to include foods with sesame seeds in your diet, use its oil for medicinal purposes, or simply eat 1-2 tsp daily. seeds. Regular use of this product will help to cope with many diseases, improve digestion, and have a healing effect on the body.

What are the benefits of sesame? Why do we value sesame?

The main valuable element is a magnificent, healing oil. It consists of organic acids, saturated and polyunsaturated fatty acids, as well as triglycerides and glycerol esters.

Another valuable element - sesamin, which is a powerful antioxidant, is also found in the fruits of this plant. Therefore, sesame is an effective means of preventing cancer. It will also reduce the content of bad cholesterol, due to the high content of beta-sitosterol. It also contains phytin. This substance helps to restore the mineral balance in the body.

In addition, it contains a large number of other useful substances: carbohydrates, amino acids, proteins. There is lecithin, vitamins A, B, E and C, as well as minerals: calcium, phosphorus, iron, as well as potassium, magnesium and many others.

Healing properties of sesame

Due to the high content of calcium, plant seeds help strengthen bones and cartilage. Therefore, they are recommended for use by children, pregnant women, the elderly and debilitated people.

They are useful for lung diseases, asthma, bronchitis, accompanied by a dry cough, as well as shortness of breath. Doctors recommend their use in order to prevent osteoporosis. Seeds will be useful in the treatment of the pancreas, thyroid gland, heart, blood vessels, as well as the liver and gallbladder.

They are recommended to be taken with anemia, exhaustion of the body, they are necessary to activate metabolic processes. Regular consumption of a small amount of seeds normalizes the acidity of gastric juice. In addition, this product reduces the risk of atherosclerosis and helps to get rid of extra pounds.

Due to the high content of phytoestrogen, sesame seeds are very useful for women over 45 years of age. This substance is an effective substitute for female sex hormones.

Features of the use of sesame

To get the most benefit from eating the seeds, it is best to eat them raw, pre-soaked, or slightly warmed. And if they are fried, subjected to intensive heat treatment, they will lose almost all of their useful properties.
Chew them longer and thoroughly. So they are easier and better absorbed by the body.

Healthy sesame salad recipe:

For cooking you need: 200 g of boiled chicken fillet, 3 tbsp. l. ground seeds, 3 small fresh cucumbers, 2-3 tbsp. l. aromatic soy sauce, 1 tbsp. l. balsamic vinegar, 1 tsp. sugar, salt to taste. 1 st. l. finely chopped green dill.

Cut cucumbers and boiled, chilled chicken meat into thin strips. Scald the cucumbers with boiling water, drain the water. Put the ingredients in a salad bowl. Drizzle with vinegar and soy sauce mixture. Add sugar, salt and sesame seeds. Mix everything, put on the shelf of the refrigerator for an hour. Sprinkle with herbs, serve.

Can seeds harm the human body?

Since the use of sesame seeds increases blood clotting, it can not be eaten with varicose veins, thrombosis and thrombophlebitis. It is also contraindicated in urolithiasis.

It should not be included in the diet of people diagnosed with hypercalcemia. Seeds are already very rich in this mineral. Too much of it can be harmful to health.

be careful! Do not take seed oil along with aspirin, drugs containing estrogens or oxalic acid. If you ignore this condition, there is a high probability of developing insoluble deposits in the kidneys.

Never eat sesame seeds on an empty stomach, so as not to provoke nausea and thirst. Observe the measure, do not abuse it. Remember that the daily intake of this product is no more than 2-3 tsp for an adult. per day. Be healthy!

"Sim-sim, open up!" - such a simple spell is pronounced by the hero of the Arabic fairy tale "Ali Baba and the Forty Thieves" in order to open the entrance to the cave with untold riches. In Western translations, this phrase is better known as "Open Sesame". But did you know that sesame - Sesamun indicum - is the scientific name for sesame seeds? It is believed that the use of the name of these particular seeds is not accidental: their peculiarity lies in the fact that during ripening, sesame seeds burst, making a crack, very similar to the sound of opening a door to a cave.

In general, sesame has been used by humans as a dietary supplement for thousands of years. And this is not surprising! Sesame seeds are champions: the calcium content in sesame is higher than in cheese. But it is an important trace element, without which the functioning of the human body is impossible. Let's find out what the benefits and harms of sesame seeds are, how to take it in order to get the most out of it.

Let's start by defining what, in fact, this unique plant is.

What is sesame?

It is an annual or perennial tropical plant whose seeds have been known for medicinal properties for over 3,500 years. By cultivating sesame and studying its properties, our distant ancestors managed to obtain not only a source of healthy oil, but also a remedy for a number of diseases.

Despite the fact that sesame is a herbaceous plant, outwardly it looks like a small bush with pod fruits. These fruits, ripening, burst, making a characteristic crack and throwing out flat seeds. The seeds themselves, despite their small size (100 g contains at least 500 pieces), are valued due to their high nutritional properties.

Depending on the variety, there are sesame seeds of different colors: black, white, yellow and even red. It is worth noting that each species has its own unique taste and contains a different amount of useful trace elements. For this reason, it is very difficult to give an unambiguous answer to the question of which of the varieties is most useful. We only note that black seeds that have not undergone the process of peeling are considered the most valuable.

home of the sesame seed

Sesame seeds have been cultivated in tropical regions around the world since prehistoric times, but myths still persist in some cultures, according to which the origin of the plant has even deeper roots. According to one of the Assyrian legends, when the ancient gods met and decided to create our world, they drank wine from sesame seeds.

The first mentions of the use of sesame seeds by humans are found in early Hindu legends, so traditionally India is considered the birthplace of this miraculous plant. From India, sesame gradually spread throughout the countries of the Middle East, Africa and Asia. Today it has become an indispensable component for the manufacture of butter and all kinds of seasonings. Metaphorically, he is called "the emperor of the grains of the East and the king of oils of the West."

The largest sesame producers today are India, China and Mexico.

What are the benefits of sesame seeds?

Sesame seeds are half fat. In the remaining part, about 30% is accounted for by vegetable protein. Despite the fact that this combination has obvious benefits, it is very high in calories - 100 g of sesame contains 560 kcal. Therefore, you should not abuse it - it is enough to eat 1.5 tbsp per day. l. to get the maximum health benefits. In this case, the reception of seeds should be carried out in the morning or afternoon. Those who have problems with being overweight should pay special attention to this fact.

Sesame is a real storehouse of vitamins. It contains 10 nutrients that must be present in the diet for healthy functioning of the body and excellent well-being. The table shows how many percent of these substances from the average daily norm are contained in a serving (35 g) of sesame seeds. The effect of some of them on the body is also described below.

In addition to these substances, sesame contains sesamin and sesamolin. These two absolutely unique antioxidants are the best known lignans and serve a wide range of functions in the body. They have anti-inflammatory and fat-burning properties, trigger metabolic processes and are involved in the absorption of vitamin E.

Copper

This vital trace element, which is involved in the formation of hemoglobin and red blood cells, ensures the metabolism of iron in the body, increases the absorption of proteins and carbohydrates, and also has anti-inflammatory properties. Thus, copper can significantly improve the condition of a person suffering from an autoimmune disease (in particular, rheumatoid arthritis).

Magnesium

Magnesium is essential for the proper functioning of the heart and the transmission of nerve impulses. It provides the exchange of protein and nucleic acids, is involved in the process of extracting energy from food. In addition, it helps to normalize sleep and restore the nervous system.

Zinc

Zinc is necessary for the organization of normal processes of bone tissue development, cell regeneration and reproduction. It supports the reproductive function of the body, participates in the growth of hair and nails, and also reduces the harmful effects of toxic substances.

Calcium. How much calcium is in sesame?

Numerous studies have confirmed the positive properties that calcium has on the human body. Since ancient times, people have known about them and used sesame seeds as a source of calcium. What properties are we talking about?

  • Protecting the colon walls from harmful chemicals that cause cancer.
  • Normalization of the acidity level of the blood due to the alkaline-forming effect.
  • Strengthening bones and preventing brittle bones that can result from menopause and arthritis.
  • Prevention of the development of diseases caused by a lack of calcium in the body, such as osteoporosis.
  • Prevention of headaches and relief of migraine in people who are prone to it.
  • Reducing the symptoms of PMS during the menstrual cycle, especially the luteal phase.

Sesame contains a sufficient amount of calcium. Unfortunately, this fact itself does not at all guarantee that all of it will be fully received by the body during use. The question arises, in what form would it be more correct to eat sesame seeds so that the calcium contained in it is absorbed?

As a rule, various grocery chains offer to purchase peeled white sesame seeds. But it is known that, in comparison with whole seeds, such sesame seeds contain 10-12 times less calcium. This position causes some controversy among nutritionists. Nevertheless, when answering the question, which sesame contains more calcium, it is worth giving preference to dry crumbly seeds, in which this useful mineral is contained in the maximum volume.

You can also highlight a number of simple rules for the proper storage and use of seeds. Try to follow them to keep the calcium in sesame:

  • shelf life of sesame - no more than 6 months;
  • the product should be kept in a closed container, protected from direct sunlight;
  • during cooking, do not subject the seeds to prolonged heat treatment;
  • if the seeds are planned to be used for cooking, it is very important to follow all the necessary recommendations and withstand the soaking time.

Keep in mind that absorption of calcium requires the body to get enough vitamin D. This cannot be achieved through diet alone, so it is worth leaving the house more often in clear weather and taking walks.

What are the disadvantages of using sesame seeds?

Even the most healthy foods must be consumed in strict accordance with the characteristics of your body. Sesame is not recommended for asthmatics and people with individual intolerance to sesame. Like many nuts, the seeds can cause allergy-like symptoms, from a runny nose and mild redness of the eyes to angioedema and anaphylactic shock.

If the product is regularly abused, such dangerous diseases as colitis, chronic diarrhea, and intestinal cancer can develop. A single excess of the norm of consumption leads to disorders of the stool and can cause appendicitis.

Sesame black and white: what's the difference?

The choice of one or another variety of sesame depends on the purpose for which it will be used. For the preparation of various bakery products, white sesame seeds are usually used. After removing the husk, they acquire a softer texture and a sweetish taste. Black sesame, on the other hand, crunches on the teeth and has a bright nutty flavor. The nutritional value of both varieties is about the same, but black seeds contain more calcium, zinc, vitamin B and other minerals.

Thus, you have found out the benefits, harms and how to take sesame seeds and now you know how to use it correctly so as not to harm your health.