Sesame
Sesame is known scientifically as ( Sesamum indicum ), Belongs to the family of Pedaliaceae, the oldest known human season. Its use dates back to about 1600 BC and is cultivated in warm tropical and subtropical regions around the world. It is grown in the tropical regions of Asia and Africa Its native country is believed to be Ethiopia. India, Burma, China and Sudan are the most productive countries in the world, producing about 68% of its total production in the world.
Sesame seeds are made up of 50-60% of the oil and are extracted from it. It is characterized by its high nutritional value and resistance to damage. It is distinguished from vegetable oils because of its high nutritional value and therapeutic uses. India, Burma, China and Sudan are the major producers of its oil.
Sesame is used in many uses, as it is used in the preparation of many dishes, baked goods and desserts, and the manufacture of tahini, and this article will talk about the benefits of eating sesame.
Food composition of whole dried sesame
The following table shows the nutritional composition of each 100 g of dried sesame:
| Food ingredient | the value |
|---|---|
| water | 4.69 g |
| energy | 573 calories |
| Protein | 17.73 g |
| Fats | 49.67 g |
| Carbohydrates | 23.45 g |
| Dietary fiber | 11.8 g |
| Calcium | 975 mg |
| Iron | 14.55 mg |
| magnesium | 351 mg |
| Phosphorus | 629 mg |
| Potassium | 468 mg |
| Sodium | 11 mg |
| Zinc | 7.75 mg |
| Vitamin C | 0.0 mg |
| Thiamine | 0.791 mg |
| Riboflavin | 0.247 mg |
| Vitamin B6 | 0.790 mg |
| Folate | 97 micrograms |
| Vitamin B12 | 0.00 μg |
| Vitamin A | 9 universal units, or 0 micrograms |
| Vitamin E | 0.25 mg |
| Vitamin D | 0 micrograms, or 0 global units |
| Vitamin K | 0.0 μg |
| Cholesterol | 0 mg |
| Caffeine | 0 mg |
Benefits of sesame
The benefits of sesame include the following:
- Contributing to lowering blood cholesterol and other lipids in it. Lignan is the main ingredient in sesame, which affects many of the metabolic biochemical reactions of fat in the body. Seesamine and Episesamin increase the rate of gene expression of many enzymes related to lipid oxidation, as well as the role of other lignan compounds in it as antioxidants that also reduce cholesterol, and cisamine increases the expression Malic enzyme, which contributes to fat building. Vitamin E works to promote the action of cisamine in lowering blood cholesterol, although it does not work alone to reduce it.
- The sesame material found in sesame has a role in the fight against Alzheimer’s disease, which is characterized by damage and atrophy of neurons in the brain, by stimulating the differentiation of neurons.
- Sesame seeds are given vitamin E which has a role in reducing cognitive retardation that accompanies aging.
- Sesame oil reduces high blood pressure significantly compared to the pressure medication, because it is rich in polyunsaturated fatty acids, cisamasin and vitamin H.
- Sesame contains many antioxidant lignan compounds, which play an important role in protecting fat molecules, which include bad cholesterol (LDL) from oxidation and damage, which is a cause of atherosclerosis, and it maintains tissue The body works to protect it.
- Anti-oxidants in sesame fight free radicals that are formed when exposed to ultraviolet rays, which cause many skin damage, such as sunburn, wrinkles and skin cancer. Studies have found that the external use of vitamin E or its protection protects the skin from changes that cause cancer , And found that the external use of sesame oil with turmeric and milk on the face gives skin smooth and smooth and works to remove pimples.
- Sesame seeds contain high amounts of dietary fiber that give the body many health benefits, such as lowering the level of cholesterol and lowering the risk of high cholesterol, and stimulate the sense of satiety, which can contribute to control of weight, and maintain the health of the digestive system, and reduce the risk of disease Heart, obesity and other chronic diseases.
- Sesame is a rich source of calcium, and is therefore a suitable source for people who do not eat milk and milk products. Calcium plays an important role in bone health and has a role in reducing the risk of high blood pressure, maintaining a healthy weight and many other roles in the body.
- Some preliminary studies suggest that eating calcium-high foods, such as ground sesame seeds, may help treat rickets in children.
- Some studies suggest a role for sesame in the prevention of heart disease.
- Sesame can play a role in fighting cancer.
- Sesame gives many B vitamins that play many roles in the body, such as the manufacture of red blood cells, energy production in the body, and other important functions.
- Sesame is a good source of protein.
- Sesame is used in folk medicine to treat constipation.
- Sesame is popularly used to increase the production of lactating milk, but although its use during the period of lactation in quantities normally present in the diet is safe, there is insufficient information about the safety of its use in large quantities at this stage. .
Benefits of sesame oil
Sesame oil is characterized by its high nutritional value, its stability and its multiple health benefits. Its benefits include anti-oxidant, anticancer, anti-hypertensive and anti-immune reactions, which means that it can resist autoimmune diseases such as MS, Inflammatory conditions in the body, and may have anti-blood glucose properties in diabetes as well, in addition to it gives many of the benefits of sesame mentioned above.