Over the years as a Holistic Health Practitioner, I have suggested sesame seeds to women and men as an essential supplement for vibrant health. Sesame are an important sources of phyto-nutrients, including omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins, and dietary fiber with potential anti-cancer as well as health promoting properties.
Many of my clients have experienced a positive change in their health and well-being by making this simple addition to their diet!
The sesame plant is a tall annual herb in the Pedaliaceae family, which grows extensively in Asia, particularly in Burma, China, and India. Sesame seeds have been used in culinary and traditional medicines for their nutritive, preventative and curative properties.
Sesame seeds contain several notable health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
- Rich in mono-unsaturated fatty acid, oleic acid, which comprises up to 50% fatty acids in them. Oleic acid helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood.
- Provides dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).
- Contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants.
- Abundant sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.
- Rich sources of many essential minerals, such as calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.
Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein! I enjoy black or white raw sesame seeds in my cereal or protein drink for breakfast, or add to my saute veggies for dinner. For storage place them in a cool dark place or refrigerator sealed in a container. Enjoy!