Eating sesame seeds regularly is an excellent measure to take care of health.
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15 properties and benefits of sesame seeds
Sesame or sesame is used to make delicious recipes such as tahini . There are not many other recipes in which this food is the main ingredient, but we can add sesame in salads, breads or even prepare delicious snacks with them for mid-morning or afternoon.
It is interesting to somehow add this food to our diet, because sesame seeds have very good properties and benefits for our health. Below are what they are.
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1. They are rich in calcium
As we have pointed out, this is a very good reason to take this food. **Sesame seeds contain high concentrations of calcium, an essential mineral for many vital functions, as will be seen in the following points. Including foods rich in calcium in our diet is essential.
2. They prevent osteoporosis
Being rich in calcium, sesame seeds prevent osteoporosis . In addition, other minerals can be found in this food, so eating it represents a guarantee to maintain bone density. It is much more recommended than drinking milk, which has calcium but has been proven to bring problems to the bones.
3. They are antioxidants
Sesame seeds have antioxidant properties . They contain a series of substances that allow you to fight against free radicals. These damage our tissues and our body must make a great effort against them if it does not have antioxidants.
4. They are anti-inflammatory
Some fatty acids found in sesame seeds fight inflammation . These are substances that help reverse the situation generated by an unhealthy lifestyle, such as eating unhealthy food or sedentary life. The inflammation of our internal organs is sometimes not appreciated but it causes problems.
5. They take care of the skin
Substances such as essential fatty acids and antioxidants take care of the health of the skin . When the skin has all the substances necessary for its regeneration, it has a much greater ability to avoid certain skin conditions. For example, acne, eczema or psoriasis can be combated more successfully.
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6. Strengthen hair and nails
The combination of the aforementioned minerals is perfect for fabrics such as hair or nails . These are structures that these trace elements need to grow with health and strength, as well as certain amino acids that can also be found in this food.
7. They improve insomnia
Thanks to one of these minerals, tryptophan, sesame seeds help you sleep . It is a basic amino acid so that the body can make melatonin, a hormone that is responsible for regulating our sleep. Melatonin secretion is in accordance with daylight, and at night it makes our body sleep.
8. Uplift
Taking sesame seeds also has properties to benefit you psychologically . Taking sesame has been shown to help improve mood, so if you suffer from low moods, it can be good to have a handful of them. Tryptophan is a precursor to serotonin, a neurotransmitter closely related to well-being.
9. They combat anxiety and stress
Tryptophan also helps improve anxiety and stress . Along with some vitamins present in sesame seeds, this amino acid helps one feel more relaxed. We must try to help our body by all means, and food is a very important one.
10. They improve the symptoms of menopause
Sesame has been shown to be helpful in combating menopause . Some of the substances it contains have estrogenic action, and in fact it also has properties against premenstrual syndrome. It relieves these symptoms thanks to substances such as omega-6 fatty acids or the antioxidants it contains.
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11. They are diuretic
This food also has diuretic properties . There are many people who suffer from fluid retention, but luckily there are different diuretic foods such as sesame seeds that help fight this condition. An amount equivalent to one tablespoon a day will suffice.
12. They are good for the heart
Sesame seeds are useful in fighting cardiovascular diseases . They have been shown to regulate some substances in the blood that can cause problems in the blood vessels or in the heart. Cholesterol or triglycerides are some of them, and having their levels controlled allows you not to suffer from atherosclerosis.
13. They regulate intestinal transit
Like all seeds, sesame contains very good concentrations of fiber . This above all allows our intestinal transit to be adequate, fighting against different pathological conditions that can occur in the gastrointestinal tract. They are also indicated, therefore, to combat constipation.
14. Fight diabetes
Sesame is a food suitable for diabetics . It is a food that contains practically no sugar, but it also contributes to its slower absorption. The large amount of fiber it contains is the main reason for this, so adding this food while eating cereals such as rice is a good idea.
15. They improve metabolism
The metabolism of our body needs some substances that we find in this food . Minerals such as zinc or selenium are minerals that are not present in many foods, so taking sesame seeds can be a solution.
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Bibliographic references
- Achaya, K.T. (1990). Oilseeds and oilmilling in India: a cultural and historical survey. Nueva Delhi, India, Oxford and IBH.
- Ashri A. (1989). Sesame. En: Oil Crops ofthe World. G. Robbelen, R. K. Downey, and A. Ashri (Eds.): McGraw-Hill Publishing Company: Nueva York. pp. 375-387.
- Bedigian, D. (2010). Sesame: The genus Sesamum. Boca Raton (Florida), USA: CRC Press.
- Gouveia , LA , Cardoso , CA , de Oliveira , GM , Rosa , G. and Moreira , AS (2016). Effects of the Intake of Sesame Seeds (Sesamum indicum L.) and Derivatives on Oxidative Stress: A Systematic Review. Journal of Medicinal Food, 19(4), 337–345 .
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.