The Benefits And Uses Of Sesame

The Benefits And Uses Of Sesame

If all sesame seeds or sesame that you consume comes from the top of the bread, you're missing the best. Sesame seeds provide a series of nutritional benefits. They also add a distinctive nutty flavor to dishes and baked goods. Use sesame seeds in foods to benefit from healthy fats, protein, fiber and more.

Nutrition

Sesame seeds are a source of many of the B vitamins, which are essential for blood, energy and food metabolism. Sesame seeds also contain a number of minerals, such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper and selenium. These minerals support bone health, the development of red blood cells, the function of the immune system and the balance of fluids.

Healthy Fats

Sprinkle sesame seeds over steamed vegetables or a low-fat fry to add a crisp, healthy fat. A 1-ounce serving of sesame seeds contains 13 g of fat, but only 2 g of these are unhealthy saturated fats. The rest of the fat in sesame seeds is unsaturated fat, which can help lower cholesterol levels when used instead of saturated fats. Fats can also make food more satisfying, since they give you a good taste in your mouth and take more time to digest.

Proteins

Sesame seeds contain 5 g of protein in 1 oz. Sesame seeds are appropriate for vegetarians who want to add more protein to their meals. Mixing tahini, ground sesame seed paste, chickpeas, olive oil and lemon juice results in a food known as hummus; a source of protein that contains all the essential amino acids that the body can not produce on its own.

Phytosterols

Among the seeds and nuts most consumed in the American diet, sesame seeds contain the highest amount of plant phytosterols. Phytosterols are compounds found naturally in plants that help inhibit the absorption of cholesterol from the diet. Phytosterols can help reduce the risk of developing certain types of cancer.

Uses

Sesame seeds have numerous applications besides filling bread, mixing in salads, fried foods and hummus. Add the sesame seeds to the sushi rolls. Cover the tuna or other fish with a mixture of white and black sesame seeds and then brown. Greeks use sesame seeds to make cakes and in Africa, sesame seeds are a main ingredient in a sweet cookie. Asian sweet and salty recipes from Japan, Korea and China often use sesame seeds.

Video Tutorial: Benefits of Sesame Seeds | Top 10 Healthy Beenfits of Sesame Seed.

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