Sesame seeds are one of the oldest oleic crops grown by man and which is widely entrenched in historic diets in Asia, Africa, and the Middle East. Even though it is tiny, sesame seed are rich in nutrients, healthy fats, and medicinal value, which positively affect overall health. Even in the daily cooking practice up to Ayurvedic medicines, sesame seed still occupy a significant part in contemporary nutrition.
This paper will cover all you need to know about sesame seed, meaning, nutritional values, health advantages, uses, and safety in pregnancy and periods.
Understanding Sesame Seeds: Meaning, Types, and Cultural Importance
Sesame seeds are so common in various languages, areas and culinary traditions that this type of natural food is among the most diverse ones.
Sesame Seeds Meaning and Names in Different Languages
The meaning of sesame seed does not differ in different parts of the world since they are named differently. In Hindi, sesame seed are referred as til and the Hindi name of sesame seed is widely used in having sweets and religious practices. Tamil names are ellu and nuvvulu are the sesame seed in telugu. Kannada and Malayalam Sesame seed are also known as ellu.
The meaning of sesame seed in Gujarati is tal whereas the local name of sesame seed in Marathi, Bengali, Assamese, Kashmiri, Konkani, and Urdu languages is different. The etymonic sense of the sesame seeds in the Telugu, Tamil, Malayalam and Marathi languages can be attributed to the beauty of the cultural and dietary importance the seeds had had. Sesame seed are scientifically known as Sesamum indicum and the pronunciation of sesame seed is easy and with universal availability.
White Sesame Seeds and Black Sesame Seeds
It has two types, the white sesame seed and the black sesame seed. White sesame seed are also common in cooking, baking and pastry like sesame seed laddu, sesame seed balls, and sesame seed bun. The black sesame seed are also popular in traditional medicine and natural remedies in regulating hair and skin.
In the comparison of black sesame seed and white sesame seed, the nutrition of black sesame seed has been deemed very high in terms of antioxidants, iron and calcium. This renders the benefits of black sesame seed especially useful to skin and hair as well as mineral deficiency and aging prevention.
Nutritional Value of Sesame Seed
Sesame seeds are rich in nutrients and they supply a large number of needed vitamins and minerals.
Calories, Minerals, and Healthy Fats
Sesame seeds contain healthy fats, plant protein, fiber, calcium, iron, magnesium, zinc, and antioxidants in their nutritional value when 100g of the seeds is taken. Sesame seed have an approximate of 573 calories per 100g, whereas sesame seed calories 1 tbsp is moderate which is appropriate to be used daily in maintained quantities.
The calcium in sesame seed in 100 vacuums serves to make strong bones and teeth whereas the iron in the sesame seed helps the hemoglobin levels. Sesame seed are a good source of iron and therefore the benefits are especially useful in people who are low on iron. The omega 3 and oil in the sesame seeds are good to ensure heart health and to mitigate inflammation.
Hulled vs Unhulled Sesame Seeds
The outer shell of the sesame seed is removed leaving the hulled version which is simpler to digest and which is relatively light to taste. Sesame seed still have the husk which are un-hulled making them richer in fiber and minerals. The nutrition content of hulled and unhulled sesame seed is not very different but the two types are very healthy. White sesame seed that have been hulled are regularly known in tahini sesame seed butter and sesame seed paste.
Sesame Seeds Benefits for Overall Health
The health of sesame seeds is very wide with both the traditional medicine and the modern nutritional science backing it.
Benefits of Eating Sesame Seeds Daily
Upon consuming sesame seeds on a daily basis, one will enjoy better digestion, nutrient absorption, bone strength and immunity. Healthy because active antioxidants such as sesamin and sesamol contain salad ingredients like sesame seed that are effective antioxidants and thus reduce oxidative stress.
The positive effects of sesame seed are also increased heart health, appropriate cholesterol level, and the welfare of the joints. White sesame seed health benefits among females are; hormonal balance, better bone strength and also skin health improves. The positive effects of sesame seeds on men are that it boosts their energy, gives them stamina and helps their reproductive health.
Sesame Seeds for Hair, Skin, and Weight Loss
Hair growth Sesame seeds are also highly recommended in Ayurveda. The benefits of sesame seeds on the hair are that they will have stronger roots, fall will be reduced, and scalp circulation will be enhanced. The most popular natural hair remedies to premature greying and dryness are black sesame seed to grey hair and black sesame seed oil to hair.
The said benefits of sesame seed on skin are increased elasticity, natural skin glow and resistance to premature aging owing to vitamin E and antioxidants in them. Weight loss With weight loss, the use of sesame seed may be effective when eaten in its roasted form because it heightens the feeling of fullness and decreases the tendency to indulge in unhealthy snacks.
Sesame Seeds During for Women’s Health
There are various myths that are usually surrounding sesame seed particularly during the time of pregnancy and menstruation.
Sesame Seeds for Women Health
It is always a question of whether pregnant women can take sesame seed or whether sesame seed are good during pregnancy. Pregnant mothers can consume adequately the use of sesame seeds. The use of sesame seed in pregnancy in the 1st trimester should be done with caution and preferably roasted. Sesame seeds 2nd trimester pregnancy and sesame seed 3rd trimester pregnancy are seen to be safe usually in small amounts.
Questions such as Does sesame seeds impact pregnancy or if I accidentally ingested sesame seed when pregnant are the norm but infrequent consumption does not tend to be harmful. Breastfeeding Sesame seeds are also known to supplement calcium and iron.
Sesame Seeds to counter Hormonal Balance
The Sesame seed are used traditionally to promote menstrual wellbeing at intervals. Intake of sesame seeds in intervals could be useful in controlling the flow of menstruation. Sesame milk favored with jaggery are usually black sesame seed periodically and white sesame seeds periodically.
Sesame seeds and jaggery, say, should be used periodically to assist in co-circulating and alleviation of pain. Some questions such as will sesame seed induce periods are usually grounded on old knowledge and not on facts, hence moderation is important.
Culinary Uses and How to Eat Sesame Seeds
Sesame seed are super utilitarian and could be put in daily meals in a wide variety of ways.
How to Eat Sesame Seeds Safely
What should be the quantity of sesame seed that I consume every day? As a rule, it has been found safe and healthy at the amount of 1-2 Tablespoons daily. The ways of consuming sesame seed are roasting, grinding, or soaking them for easier digestion.
The most common technique to prepare black sesame seed is roasting them and turning them into smoked pine nuts or the paste. Sesame seed which are grounded and those which are crushed are easier to digest and absorb. Sesame seeds are good to consume both uncooked but roasting improves their taste and nutritional benefits.
Sesame Seed Oil and Popular Recipes
The oil known as sesame seed oil finds a lot of application in cooking and traditional massage. The effects of sesame seed oil are enhanced digestion, lubrication of joints and nourishment to the skin. Sesame seed oil prices can differ depending on the quality and location whereas, 1 kg of sesame seed price and sesame seed price per 1 kg will be determined by the fact that they are organic sesame seed or conventional sesame seeds.
The most common recipes are sesame seed chicken recipe, sesame seed salad dressing, cucumber salad with sesame seed, sesame seed butter, tahini, sesame seeds sweets and toasted sesame seeds as a topping.
Popular Ways to Use Sesame Seeds
Prior to conclusion, the following are some of the best and most common and useful ways to use sesame seed in our day to day lives:
- Roasted sesame seed on the pasture of vegetables and salads.
- Honey /warm milk; sesame seed powder.
- Cooking, body massage oil made of sesame oil.
- Sesame seed laddu and sesame seed balls mixed in jaggery.
- Tahini sesame seed butter and Sesame seed paste.
- Black Sesame Seed Oil Hair massage and scalp care.
Conclusion
Sesame seeds are a nutritional treasure as they help to keep the bones strong, heart healthy, hormones balanced, and have the overall vigor. Whether one eats it as White sesame seed, black sesame seeds or as sesame seed oil, they are without any doubt especially when taken in moderation. Sesame seed are a high source of calcium, iron, good fats, and antioxidants, and should be in a regular diet. With proper and constant use, you will enjoy long health benefits of these small but mighty seeds.
