Sesame seeds: 15 properties and benefits

Sesame seed is one of the oldest seeds harvested by man. In fact, it is considered the oldest oilseed in cultivation. This is believed to have happened in India, despite the fact that most feral varieties are African.

Today sesame can be found practically anywhere in the world, and it is a very special seed. Sesame seeds, also known as sesame, have properties and health benefits that make them very special.

• Other users have read: "¿What is the paleo diet? Discover their main ideas"

Why should we take sesame? Its 15 properties and benefits

There are different varieties of these oilseeds, such as white sesame and black sesame. Even so, its properties are the same, and these seeds are used in the gastronomy of countries around the world.

Gomadare (Japanese sesame sauce), tahini (Arabic sesame paste)... there are many recipes that would not exist without this particular seed. In the West they are consumed more by adding them to salad, in loaves of bread, etc. Next we will see what are the main properties and benefits of sesame seeds.

• Maybe you might be interested: "10 foods you can eat every day"

1. They are an antioxidant food

Many compounds in sesame seeds have antioxidant properties. An antioxidant food like this prevents tissue degeneration, as it fights free radicals that oxidize our body. At the same time, it prevents the appearance of many diseases.

2. Improve the immune system

Sesame has components such as selenium and zinc, which improve the immune system. These minerals are very important for our body to carry out all metabolic processes and defense it needs, so we have to eat foods that contain them like the seeds of sesame.

3. They have anti-inflammatory properties

Sesame seeds contain polyunsaturated fatty acids that protect us against inflammation. Inflammation causes damage to our body that must be prevented and repaired, and eating foods with anti-inflammatory properties is very important to take care of our body.

• We recommend this article to learn more about anti-inflammatory foods: "The 11 most anti-inflammatory foods (and other of their properties)”

4. Improve symptoms of menopause

Taking sesame is good for fighting menopause. This conclusion has been reached after verifying the levels of lignans it contains, and it is that this substance helps to mitigate the symptoms associated with menopause and action has been detected estrogenic.

5. Relieves premenstrual syndrome

Thanks to its antioxidants and omega-6 fatty acids, sesame relieves premenstrual syndrome. The associated symptoms are represented by inflammation and swelling, breast pain and low spirits. Taking a handful of sesame seeds every now and then can help.

6. They help prevent osteoporosis

Sesame seeds are a rich source of calcium. There are not so many foods that have these amounts, so it represents one of the best sources of this mineral. A good intake of minerals such as calcium helps prevent osteoporosis

• To learn about other sources of calcium: "Top 10 Sources of Calcium (That Aren't Dairy Products)"

7. They have diuretic properties

Sesame seeds help fight fluid retention. Thanks to its poor sodium content and its composition in magnesium, potassium and copper, taking sesame is a good way to avoid that undesirable fluid retention.

8. Strengthen nails and hair

Zinc and copper are two minerals that help strengthen nails and hair. We find these minerals in sesame seeds, as well as certain amino acids that help fight hair loss. To have strong nails and hair, it is important to eat foods like this.

9. They help prevent cardiovascular diseases

Compounds such as lecithin or mucilage fight cardiovascular diseases. They regulate the levels of cholesterol and other lipids in the blood. In addition, the fatty acids belonging to sesame seeds make the blood flow better.

• You may want to read: "9 keys to control and lower high blood pressure”

10. They help fight insomnia

Sesame seeds have tryptophan, a precursor to melatonin. Tryptophan is an amino acid that is the raw material for making melatonin, the sleep regulating hormone par excellence. People who do not synthesize enough melatonin have sleep problems.

11. Regenerates the skin

The contribution of antioxidants and essential fatty acids prevents skin conditions. Problems such as psoriasis, eczema or any topical problem related to inflammation of the skin can see an improvement thanks to sesame. There are oils to apply topically that are very comforting.

12. Calm anxiety

Tryptophan, together with B vitamins, helps fight anxiety. Today it is difficult not to suffer from situations of anxiety or stress, but if we eat foods like this we will be having a protective factor against this type of affectation.

• Related article: "8 ways to feel full and not eat too much”

13. Fight anemia

Sesame seeds contain considerable concentrations of iron. A good supply of iron prevents and favors the recovery of anemic processes, since our body needs this mineral to synthesize the hemoglobin of the red blood cells.

14. It helps fight diabetes

Sesame seeds contain virtually no carbohydrates. In addition, if we take sesame together with another food rich in carbohydrates, the fiber in these seeds allows the sugars to be absorbed more slowly. Fiber allows the absorption of simple carbohydrates to be slower and thus regulates blood glucose.

15. Fight constipation

The fiber present in sesame seeds helps regulate intestinal transit. A diet low in fiber can cause constipation, but the insoluble fiber and mucilages present in sesame allow a correct intestinal transit with correct evacuations.

• Recommended article: "The 7 types of stool (and the health problems they indicate)"

Bibliographic references

• Gouveia, L.A., Cardoso, C.A., de Oliveira, G.M., Rosa, G. and Moreira, A.S. (2016). Effects of the Intake of Sesame Seeds (Sesamum indicum L.) and Derivatives on Oxidative Stress: A Systematic Review. Journal of Medicinal Food, 19 (4), 337–345.

• Khosravi-Boroujeni, H., Nikbakht, E., Natanelov, E., Khalesi, S. (2017). Can sesame consumption improve blood pressure? A systematic review and meta-analysis of controlled trials. Journal of the Science of Food and Agriculture, 97 (10), 3087–3094.

• Kuo, P.C., Lin, M.C., Chen, G.F., Yiu, T.J. and Tzen, J.T. (2011). Identification of methanol-soluble compounds in sesame and evaluation of antioxidant potential of its lignans. J Agric Food Chem, 59 (7), 3214–3219.