NUTS AND SEEDS - 1 - SESAME SEEDS

 NUTS AND SEEDS -1

    Nuts and seeds are rich in protein, essential fat, fibre, vitamins and minerals. Nuts are actually the seeds of plants. some are the seeds of trees, and some are the seeds of a legume. Seeds are come from vegetables, flowers or crops grown for a variety of uses. 

    There are many nuts and seeds are available which should be included in the balanced diet for a person. Consuming nuts and seeds daily will help to keep the health better and helps to avoid many chronic conditions.

    In this series of Nuts and seeds we going to see the varieties of nuts and seeds and their health benefits. This week we going to read about sesame seeds.

SESAME SEEDS

    Sesame is a flowering plant in the genus Sesamum, also called benne. It is cultivated in India and Africa mostly and in tropical regions around the world for its edible seeds which grow in pods. Sesame Seed is one of the oldest oil seed crops known, domesticated over 3000 years. Sesame seed oil is names as " Gingelly oil".

    Sesame seeds are available in white and black color. Black sesame seeds are used mostly in regular cooking whereas white sesame seeds are used in baking, seasoning etc., 

    Here are the health benefits of sesame seeds

1. Sesame seeds on good source of fiber. 30 grams of sesame seeds provides 3.5 grams of fiber. It supports digestive health and reduces the risk of heart diseases, cancers and type 2 diabetes.

2. Regular consumption of sesame seeds may help decrease high cholesterol and triglycerides which are risk factors for heart disease. Sesame seeds contain two types of plant compounds lignans and phytosterols that may also have cholesterol lowering effects.

3. Sesame seeds supply 5 grams of protein for 30 grams. To increase protein availability, use roasted sesame seeds. The roasting process reduce oxalates and phytates compounds that increase the digestion and absorption of protein.

4. Sesame seeds are high in magnesium, which may help to lower blood pressure. It also contains Vitamin - E helps to prevent plaque formation in the arteries, maintains healthy blood pressure.

5. Sesame seeds contains Calcium, Magnesium, Zinc and Manganese which boost the bone health.

6. Sesame seeds may fight inflammation

7. Sesame seeds are good source of B vitamins especially in B1, B3 and B6. 

8. Sesame seeds contains iron, copper and Vitamin B6 which Aids the blood cell formation

9. Sesame seeds are low in carbohydrates while high in protein and healthy fats all of which may support blood sugar control

10. Sesame seeds rich in antioxidants which help fight oxidative stress.

11. sesame seeds are a good source of Zinc, selenium, copper, iron, vitamin B6 and Vitamin E which supports the immune system.

12. Sesamin, a compound in sesame seeds has anti-inflammatory and antioxidant effects that may protect the cartilage thus reduces arthritis knee pain.

13. Sesame seeds are a good source of selenium, which plays a vital role in making thyroid hormones. 

14. Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen. Therefore sesame seeds might be beneficial for women, when estrogen levels drop during menopause.

15. Sesame seeds can give a nutty flavor and subtle crunch to many dishes. use roasted sesame seeds to enhance the flavor and nutrient availability.