what is sesame

Are you not sure what sesame is? It is a small but powerful seed, used in cooking and traditional medicine for thousands of years.. Originally from Africa and Asia, sesame has spread throughout the world, becoming a common ingredient in the cuisine of many cultures. In addition to its flavor and versatility in the kitchen, this seed is known for its numerous health benefits.

In this article we will talk about the use, nutrition and health benefits of sesame. In addition, we will explain how to consume this delicious seed. So now you know: If you want to know exactly what sesame is and what its characteristics are, I recommend that you keep reading.

What is sesame and what is it for?

Sesame, also known as sesame, It is a small, flat oilseed that is widely used in cooking all over the planet. It is native to Africa and India, but today it is cultivated in many parts of the world. This seed is rich in nutrients, such as protein, healthy fats, fiber, calcium, iron, zinc, magnesium, and B vitamins. Because of this, it is considered a healthy food that can provide many health benefits.

When using it in the kitchen, there are several ways. One of the most common ways to use it is in the production of sesame oil, which is used as an ingredient in many dishes, especially in Asian cuisine. Sesame seeds are also used to decorate breads, cookies, and other baked goods. Additionally, they can be used to make tahini, a sesame paste that is used as an ingredient in many sauces and dressings.

As for the health benefits, sesame has been linked to a number of positive effects on the human body. It has been shown to help lower cholesterol, improve cardiovascular health, reduce inflammation, strengthen bones, and improve digestion. In addition, there is evidence that the antioxidant compounds in this seed may have a protective effect against certain types of cancer.

Nutritional value

Sesame is a highly nutritious seed rich in various essential nutrients. Let’s see what are the approximate nutritional values ​​of 100 grams of raw sesame seeds:

• Calories: 573 kcal
• Proteins: 17 grams
• Fats: 50 grams (including monounsaturated and polyunsaturated fats)
• Carbohydrates: 23 grams (including fiber)
• Soccer: 975 mg (equivalent to 98% of the recommended daily allowance)
• Hierro: 14.6 mg (equivalent to 81% of the recommended daily allowance)
• Magnesium: 351 mg (equivalent to 88% of the recommended daily allowance)
• Zinc: 7.8 mg (equivalent to 70% of the recommended daily allowance)
• Vitamin B1 (thiamine): 0.8 mg (equivalent to 64% of the recommended daily allowance)
• Vitamin B6: 0.8 mg (equivalent to 62% of the recommended daily allowance)

Additionally, sesame seeds contain lignans, phytosterols, antioxidants, and other bioactive compounds that may provide additional health benefits. Therefore, sesame is an excellent source of protein, healthy fats, fiber, calcium, iron, magnesium, zinc and B vitamins, which makes it a very nutritious food.

What benefits does sesame seed have?

As we have already mentioned above, sesame seed is a highly nutritious food that can provide many health benefits. Here we will discuss some of them:

• Rich in nutrients: Sesame seeds are rich in protein, healthy fats, fiber, calcium, iron, zinc, magnesium, and B vitamins. This makes them an excellent source of nutrients for maintaining good health.
• Improves cardiovascular health: These seeds can help improve cardiovascular health thanks to their content of healthy fats, such as omega-3 and omega-6 fatty acids, which can reduce the risk of heart disease.
• Reduce the cholesterol: Sesame contains lignans, plant compounds that may help lower blood cholesterol levels, which in turn may reduce the risk of heart disease.
• Strengthens the bones: It is a good source of calcium, which is an essential mineral for maintaining strong and healthy bones. In addition, sesame also contains other minerals, such as magnesium and zinc, which are important for bone health.
• It is anti-inflammatory: Contains antioxidants and anti-inflammatory compounds that may help reduce inflammation in the body and prevent diseases related to chronic inflammation.
• Improves digestion: Sesame seeds contain fiber, which is essential for maintaining good digestive health. In addition, the lignans present in sesame may also have prebiotic properties, meaning they can stimulate the growth of beneficial bacteria in the gut.

In summary we can say that sesame seed is a highly nutritious food that can provide many health benefits, such as improving cardiovascular health, lowering cholesterol, strengthening bones, having anti-inflammatory properties and improving digestion.

How to consume sesame seeds?

Now we know what sesame is and what its benefits are. But how are these seeds consumed? Well, there are several ways to do it. Here are some options:

• As dressing: One of the most common ways to consume sesame seeds is as a dressing for salads, rice, vegetables, or meats. We can toast them in a pan without oil until they are golden and then sprinkle them on your meals.
• As ingredients in recipes: They can be used as an ingredient in many cooking recipes, such as breads, cookies, cakes, and sauces. We can add them to your favorite recipes to give them a crunchy touch and nutty flavor.
• Como tahini: Tahini is a sesame paste used in many recipes in Mediterranean and Middle Eastern cuisine. We can make tahini at home by mixing toasted sesame seeds with sesame oil until a smooth paste is obtained.
• As a snack: They can also be eaten as a snack. We can toast them and season them with salt or spices to enjoy a healthy and flavorful snack.

As you can see, sesame seeds can be consumed in various ways. The best thing to do is to try different ways to consume them and thus discover which is our favorite, and in the process enjoy all its benefits!