Sesame seed amongst other nuts is one of the things I love to add to my smoothie to spice it up; it’s not only healthy it’s also tasty and adds a crunchy nutty feel to it.
Sesame also called benne seed is a type of plant cultivated in tropical and temperate areas. They come from pods of a flowering plant called Sesamum Indicum. This plant is grown for its seed and used for food, flavouring and the oil extracted from it is prized.
Sesame seeds are tiny but contain rich nutritious content and have multiple uses. Aside from the edible benefits of sesame seeds it also has financial benefits.
Sesame has great export value in the world and Nigeria is a major producer of this seed but the consumption level here is so low. I asked a couple of people around if they know or have even seen this seed but none of them seemed to know it.
Sesame is majorly grown in the northern part of Nigeria so it’s understandable if people in the west and south do not know it, that’s why we are talking about it right now.
I grew up in the North and sesame was one of the snacks we loved to have as kids. It was usually moulded and fried with some sugar, it’s something you would like to taste. it’s not so easy to find down here in Lagos, so far, I’ve only been able to get it somewhere in Lekki phase 1, so If you come across it, don’t hesitate to grab some and enjoy the health benefits listed below.
BENEFITS OF SESAME SEEDS
- Good source of plant protein: It is advised that protein should make up 30 per cent of your balanced diet and excess animal protein can harm your kidneys that’s why plant protein is the best source of protein and sesame seed provides the required percentage ofyour body needs if eaten regularly. A tablespoon of sesame seed contains 1.6 grams of protein, so if you decide to make this your major source of protein you will still get enough to meet the recommended daily intake
- Good source of fibre: Fitfam individuals and health-conscious people always talk about eating high fibre foods and that’s because fibre keeps you full for a longer time and saves you from unhealthy cravings.it does so by slowly releasing glucose into the blood thereby preventing sugar spike and hunger/cravings. A tablespoon of Sesame contains about 1.1grams of fibre, you can get your recommended daily intake (RDI) of fibre from sesame seed.
- Maylower cholesterol levels: cholesterol often thought to be bad is actually essential for the production of certain vitamins and hormones, but excess cholesterol in your system is harmful. Studies have shown that sesame seed can reduce cholesterol and triglyceride levels and high cholesterol is often the major risk factor of heart disease and cardiovascular issues.
- Helps lower blood pressure: high blood pressure is a major risk factor for kidney disease, diabetes, heart disease, stroke and a few others. Sesame is rich in magnesium which prevents hypertension and lowers blood pressure. The antioxidant properties also prevent plaque buildup in the arteries. This condition is called Atherosclerosis, It can lead to serious problems if not managed.
- Supports bone strength: a handful of sesame contains more calcium than you’d expect. it’s rich in calcium and zinc, it strengthens and improves bone health and prevents osteoporosis.
- Helps control sugar levels: high blood sugar level is known to cause diabetes, especially type 2 diabetes and diabetes patients are expected to carefully pick what they eat and include into their diet as high-calorie foods and sugary foods can lead to a spike in blood sugar level. Sesame is one food that can help manage sugar levels because it’s low in carbs and rich in protein.
- Contains High Antioxidant and anti-inflammatory agents to reduce pain and swelling from arthritis.
- Strengthens the immune system: sesame seed is rich in vitamins like zinc, magnesium, iron, calcium, sodium, vitamin D, vitamin A, vitamin B6. These are basically the content of most supplements that we are advised and required to eat regularly either from foods or dietary food supplements.
- Oral health: the oil contained in the seed helps improve oral health and removes dental plaque. The calcium contained also preserves the bone around the teeth and gum.
- Promotes hair growth: sesame seed is rich in omega fatty acid which strengthens the hair roots, the amino acid and antioxidant properties in the oil also helps return shine to dull hair.
- Aids digestion: the fibre content in sesame aids digestion, it lubricates the intestines to ease regular bowel movements.it relieves constipation and reduces the risk of gastrointestinal infection.
- Asthma: it is recommended that asthmatic people consume unrefined plant-based foods often, sesame contains magnesium that helps prevent spasm in the airwaves and aids easy breathing.
How to eat sesame seeds
- For cooking and garnishing. Have you noticed those tiny seeds on your burger? It’s like the burger is incomplete without it. Sesame seeds are used for burgers, breadsticks, bagels, sushi rolls, sesame chicken and other delicacies. You can simply sprinkle it in your meals and enjoy it.
- Mix with yoghurt or smoothies for extra nourishment and to give it some nutty flavour
- You can also bake sesame seeds into a crispy bar with some honey or sugar and enjoy the crunch.
- It can be ground into powder form and added to any edible item. It’s also used for beauty products and facials so it makes it easier to use as well.
Takeaway
Sesame seed is packed with a bunch of vitamins that your body needs to function optimally in high quantities and it also has more benefits than has been listed here, so whenever you can, grab yourself some sesame seed or benne seed as the case may be. It doesn’t require any rigorous preparation process, all you need to do is get it off the shelf in a supermarket or anywhere you can find it and consume as much as you can to get the benefits.