Sesame, scientifically known as Sesamum indicium, is part of the Pedaliaceae family and was first discovered in Pakistan. It is one of the first oil crops used by humans and is now widely grown and consumed around the world due to its high nutritional value and unique flavor.
Sesame seeds can come in a variety of colors, including white, black, or yellow, but the oil content decreases as they get darker. Sesame seeds are rich in protein, fat, and several active compounds that have antioxidant, anti-inflammatory, and anti-tumor effects. Although they add a mild flavor to dishes, their benefits extend far beyond flavor. Sesame seeds may benefit the liver, kidneys, and cardiovascular system.
The fiber content of sesame seeds can make them a great choice for people with high cholesterol levels. Regular consumption of sesame seeds can reduce the risk of heart disease by helping to lower cholesterol levels. Although sesame seeds contain a small amount of saturated fat, they also contain polyunsaturated and monounsaturated fats.
Sesame consumption may help lower blood pressure due to its polyunsaturated fatty acid, fiber, and lignan content. Hypertension, or high blood pressure, is a significant risk factor for heart disease and stroke. While various lifestyle factors can influence blood pressure, diet remains the primary focus of prevention.
Sesame seeds are also rich in magnesium, an essential mineral that plays a key role in regulating blood pressure. Low magnesium levels have been linked to an increased risk of developing high blood pressure. One tablespoon of sesame seeds provides 31.6 mg of magnesium, about 8% of the recommended daily intake.
Sesame seeds are low in carbohydrates and high in protein and healthy fats, making them a good choice for helping to control blood sugar. Three tablespoons of sesame seeds contain about 6 grams of carbohydrates, 13 grams of fat, and 5 grams of protein. The small amount of carbs will cause a slight increase in blood sugar, but the fat and protein content will help prevent blood sugar spikes.
Sesame seeds are safe for healthy adults. However, sesame allergies can be a threat. For those with sesame allergies, it is essential to read the ingredients carefully to avoid possible harm.
