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Discover All the Benefits of Sesame


Sesame is rich in vitamins, minerals, and natural oils, which can help with weight loss and even prevent cancer. Regardless of what color it has (black, white, or brown), the nutritional value is practically the same, and can be consumed according to each one’s taste.

The seed stands out for being rich in healthy fats (monounsaturated) and having a high concentration of fibers. In addition, sesame has a large amount of calcium, phosphorus, iron, and B vitamins.

  • Among the properties of sesame, the following stand out:
  • promotes satiety to the body, due to the presence of fibers in its composition;
  • develops strong antioxidant power in cells;
  • moistens and lubricates the intestine, due to linoleic acid’s presence, found in the skin of the food.

Sesame for health

Sesame also contributes to the prevention and treatment of constipation and hemorrhoids. Without forgetting that this combination of vitamins, fibers, and minerals contributes to strengthening tendons and bones, toning the liver and kidneys, and improving skin elasticity.

Due to its high concentration of antioxidants, sesame prevents cancer and slows down the skin aging process. The seeds are rich in vitamin B, which keeps hair, skin and eyes healthy and beautiful.

The benefits are so many that, according to the nutritionists, a serving of sesame has more calcium than a full glass of milk. These minerals are essential for the body to regenerate bone tissue and prevent osteoporosis.

Optimal quantity and forms of consumption

Some studies indicate that 1 to 2 tablespoons (15 to 30 grams) of sesame are sufficient to achieve such benefits. Exceeding this amount can lead to flatulence, cause abdominal discomfort, cramps, diarrhea, and interfere with weight control.

And regarding the forms of consumption, black sesame, for example, can be used in salads, soups, smoothies with juices and yogurts, mixed with fruits or rice, or in the preparation of breads and cookies.

To make the most of its benefits, it is recommended to eat black sesame raw and with grapes.

White sesame can be used in its different forms:

  • natural seeds: in the preparation of breads, cookies, cakes, sweets, pies;
  • roasted seeds: in green salads (such as leafy, broccoli, and cauliflower), fruit or potato, fresh cheese, fish or chicken stew, and soups;
  • pastes: in Arab, Turkish, and Jewish dishes, such as tahini and halawi.

The sesame oil can be mixed with extra virgin olive oil for salad dressing or put in soups before consuming. It is also possible to make sesame milk.

Just a glass of sesame seeds to soak for eight hours. After that time, mix with four glasses of water. The residue of the beaten sesame can turn into a delicious dish. Add oil, salt, oregano and mix well until it reaches the cut consistency.

Contraindication for sesame

Even with so many improvements, the food is not recommended for patients with colitis (inflammation of the large intestine) or diverticulitis (infection of the so-called diverticula, small bags located outside the intestine wall).

This is because sesame is rich in fibers (which increase the bolus and bowel movements), so consumption should be avoided for patients with mechanical bowel obstructions. But if that is not the case, the consumption of sesame will only bring enormous health benefits. You can consume without fear.