Sesame seeds have a rich composition that makes them not just a pleasant addition to dishes, but also a valuable source of nutrients.
Sesame owes its origin to warm countries, where the sun and warm climate contribute to the ripening of these delicate seeds, hidden in the pods of the Sesamum plants.
For a long time, sesame was used not only in cooking but also in medicine, thanks to its beneficial properties.
Sesame is a bastion of healthy fats, containing high levels of beneficial polyunsaturated and monounsaturated fats.
These fats help maintain heart health and keep cholesterol levels in check.
Research shows that sesame can lower bad cholesterol levels and increase good cholesterol levels in the blood.
Additionally, the healthy fats and antioxidants from sesame may support liver health and improve its function, as well as enhance skin condition and prevent aging.
Antioxidants from sesame, such as sesamin and sesamolin, help combat oxidative stress.
A rich source of magnesium and calcium, sesame plays an important role in maintaining bone health.
Nutritional Value
The glycemic index of sesame is low, making it suitable for a keto diet in moderate amounts.
One tablespoon (about 9 grams) of sesame seeds contains approximately 52 calories, 4.5 grams of fat, 2.5 grams of protein, and 2 grams of carbohydrates, of which 1 gram is fiber. This means that the net amount of carbohydrates is only 1 gram.
Interesting Facts About Sesame
Sesame is one of the oldest crops. This crop has been cultivated for over 5000 years, and its seeds were consumed in Ancient Egypt.
It is believed that sesame originated in India and East Africa, from where it spread around the world.
Sesame seeds can be black and white. Black seeds have a more intense flavor, while white seeds are more commonly used in cooking.
Sesame is used in traditional medicine. In some cultures, sesame seeds are used to improve digestion and strengthen the immune system.
Sesame has symbolic significance. In some cultures, sesame symbolizes immortality and prosperity, and it is often used in celebrations and rituals.
Sesame seeds can be stored for a long time. When stored properly, they can remain fresh for up to 2 years, making them an ideal pantry staple.
In the world of sesame. The largest producers of sesame are India, Myanmar, and China, where it is used in various national cuisines.
Lipid Profile
Sesame contains various types of fats that play an important role in nutrition. The main types of fats in sesame include:
- Saturated fats: approximately 14-16% of the total fat content.
- Monounsaturated fats: about 39-41% of the total fat content, primarily represented by oleic acid.
- Polyunsaturated fats: around 43-45% of the total fat content, among which are:
- Polyunsaturated Omega-3 (ALA): less than 1%.
- Polyunsaturated Omega-6 (LA): about 38-40%.
- Polyunsaturated Omega-6 (AA): in minimal amounts, less than 1%.
Thus, sesame is a source of healthy fats, predominantly monounsaturated and polyunsaturated, which contribute to overall health improvement.
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