Sesame Seeds

Scientific name: Sesamum indicum

Common name: Sesame seeds

Arabic name: سمسم

Family: Pedaliaceae

Sesame seeds are considered to be the oldest oilseed crop known to humanity. There are numerous methods of use with this tiny seed. It can be used for oil extraction, for paste (Tahini), or whole. It is used wholly in cooking to add rich, nutty, buttery flavors. Sesame seeds are a common ingredient in various cuisines around the world. It is occasionally added to breads, including bagels and tops of hamburger buns. Sesame seeds may be baked into crackers, often in the form of sticks for the locals. There is an endless number of ways to use this seed whole. Sesame seeds are famously used for making the delectable Tahini Paste.  This brings us to the importance of our wild sesame variety (Simsim baladi) found only in the Holy Land. The native strain may not be distinguished by most consumers; however, locals (especially the older generations) can easily distinguish the difference of the very rich fatty, nutty flavor and the deep brown color of their Sesame when compared with other imported strains like the Turkish or Chinese. Not only are the taste and appearance different, but also the aroma of the Palestinian strain is much stronger when toasted or grinded due to the higher levels of oil. Such factors are why the Palestinian wild strain is favored for making Tahini paste. Palestinian Tahini is darker, thicker, and contains higher levels of oil which gives the Palestinian Tahini premium quality due to the richer flavor and aroma when compared with other Mediterranean Tahini’s. 

Benefits of sesame seeds

Skin Care

Sesame seeds contain zinc, a vital component in the formation of collagen, which strengthens the muscle tissue, hair, and skin. Also, sesame oil, rich in vitamin E, has been shown to reduce the appearance of burns and marks on the skin, as well as signs of premature aging.

Hair Health

These seeds are rich in plant polyphenols, which help promote hair health. Sesame seed oil is often massaged into the scalp to reduce premature greying and boost hair growth because of the presence of vitamins and minerals. The amino acids and antioxidants in this oil help return the shine back in dull hair.

Boosts Heart Health

Natural oil-soluble plant lignans present in these seeds help in the reduction of hypertension, as claimed in a number of research studies. This, in turn, helps reduce the strain on your cardiovascular system and prevents various cardiac conditions. A research study published in the journal Nutrition Review states that these bioactive phenolic plant compounds are in the highest concentration in flax seeds and sesame seeds. Furthermore, magnesium has long been known as a vasodilator (an agent that reduces blood pressure) and these seeds are packed with this essential mineral. Sesame seeds contain up to 25% of your daily requirement of magnesium in a single serving.

High in Fiber

Sesame seeds are packed with a significant amount of fiber, an important element in healthy digestion. It can reduce conditions like constipation and diarrhea, while simultaneously protecting the health of your colon and reducing the risk of gastrointestinal diseases.Fiber also works beneficially for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels, thereby acting as a protecting agent against atherosclerosis, heart attacks, and strokes.

Manage Diabetes

Magnesium in sesame seeds has been connected to reducing the chances of diabetes and managing its symptoms in patients having already developed the condition. Furthermore, it has been shown that sesame seed oil can positively affect the impact of various medications like glibenclamide in patients suffering from type 2 diabetes. It improves this medication’s functionality and regulates the insulin and glucose levels in the body. This process helps to manage the symptoms of diabetes, as per a research published in the journal Clinical Nutrition. 

Anticancer Properties

Sesame seeds are rich in oil-soluble lignans like sesamin and sesamolin, which are known for their antioxidative properties. A research study published in the journal Nutrition and Cancer found that dietary lignans play a potential role in cancer prevention. Furthermore, sesame seeds have a high level of vitamin E, vitamin K, and magnesium, which have an anti-carcinogenic effect on the body.

The seeds also contain phytate, a rare cancer-preventing compound that functions as an antioxidant and reduces the effects of free radicals. Free radicals are the dangerous byproducts of cellular metabolism that have been connected to many forms of cancer. Sesame seeds have also been positively linked to reducing the risk of leukemia, breast, lung, pancreatic, colon, and prostate cancers. 

Boost Bone Health

Sesame is the richest source of most of the inorganic nutrients, says a report published in the Journal of the American Oil Chemists Society. The impressive levels of essential minerals like zinc, calcium, and phosphorus can be a major boost for your bone health. These minerals are integral parts in creating new bone matter and strengthening and repairing bones weakened by injury or the onset of debilitating bone conditions like osteoporosis.

Improve Oral Health

Perhaps the most notable effects of sesame seeds are its powerful effects on oral health. Oil pulling with sesame seed oil can have a strong antibacterial and astringent effect on all aspects of oral health. It is also closely associated with reducing the presence of the Streptococcus bacteria, common bacteria that can wreak havoc on your oral cavities and other parts of your body.

Prevents Infertility in Men

Sesame seeds, when added to the diet of men, improve sperm quality and increases male fertility. A 2013 study published in the Journal of Research in Medical Sciences showed that 25 infertile men, aged between 27 and 40 years, were given sesame seeds for three months. They showed a significant improvement in their sperm count and motility.

Reduce Inflammation

The high content of copper in sesame seeds helps in reducing inflammation in joints, bones, and muscles, thereby contributing to preventing the associated pain of arthritis. Furthermore, copper is an essential mineral for strengthening blood vessels, bones, and joints. Finally, copper is necessary for the proper uptake of iron, a key component of hemoglobin. Therefore, proper copper content in the body maximizes circulation and ensures that the organ systems of the entire body receive enough oxygen to function properly. 

Protect Against Radiation

One of the organic compounds in sesame seeds, called sesamol, has been associated with protecting DNA from the harmful effects of radiation, as per a study cited in Cancer Biotherapy & Radiopharmaceuticals. This radiation could come from accidental sources or from the treatment of cancer by chemotherapy and radiotherapy. By protecting the DNA from mutation caused by radiation, these seeds can reduce the chances of contracting other forms of cancer due to cellular mutation.

Boost Metabolic Function

Sesame seeds contain a high amount of protein, which gets broken down and reassembled from its component parts into usable proteins for the human body. This adds to overall strength, healthy cellular growth, mobility, energy levels, and a boosted metabolic function. This is confirmed in a study published in the Journal of Agricultural and Food Chemistry.

Benefits of Tahini Paste

Blood Pressure

There is a moderate amount of potassium in tahini, as well as other antioxidants that can help to lower inflammation and blood pressure. With hypertension symptoms eliminated, you will be able to lower your risk of atherosclerosis, heart attacks, and strokes. 

Hormone Balance

The phytoestrogens found in sesame seeds can have important effects on women, particularly those who are going through menopause. When you consume estrogenic foods during this time, your body is less prone to hormonal fluctuations.

Skin Health

Omega-3 fatty acids are known to have certain antioxidant properties, as do some of the other vitamins and minerals in this condiment. [6] This can help to reduce inflammation throughout the body, relieving symptoms of psoriasis, eczema, and acne, as well as wrinkles and age spots!

Nutrient Absorption

Studies have found that the high levels of amino acids and vitamins found in this popular spread are able to boost nutrient absorption in the gut, meaning that the food you eat goes further towards keeping you healthy.

Arthritis

Omega-3 fatty acids are known to help reduce inflammation throughout the body, including the joints, which makes this condiment important for those who are suffering from arthritis. 

Bone Mineral Density

With a diverse mineral profile, including copper, phosphorus, calcium, and iron, this condiment can help to boost bone density and prevent osteoporosis.

Weight Loss

While tahini is high in calories, it is also densely packed with important nutrients that can kick start the metabolism and aid in weight loss efforts.

Cholesterol

Although tahini is somewhat high in fat, the majority are good fats, including monounsaturated fats, which can improve your cholesterol profile. For every 1 gram of saturated fat, there are 6.5 grams of mono- and polyunsaturated fats

Muscle Tone

There is a decent amount of protein in this sesame seed dip, which can speed the process of muscle development and growth.

Brain Health

Studies have linked omega-3 fatty acids to reduced inflammation in the brain and a lower risk of neurodegenerative disease.

Source of Iron

People who need to increase their iron levels can include tahini in their diet as 1 tablespoon of this paste has almost 2.5 mg of iron. [9] This is especially beneficial for people who have anemia, which is a disorder characterized by low iron levels, low red blood cells, and fatigue.

Improved Immunity

Tahini is a mineral powerhouse which boosts and strengthens the immune system. The high zinc, selenium, iron, and copper content in tahini help fight viral and bacterial infections. Zinc, iron, and copper facilitate the production of germ-fighting white blood cells. Selenium has the ability to support enzymes in the body so that they can release antibodies.