Sesame Seeds

Sesame Seeds Details.

Sesame seed is used as a condiment and also as a source of edible oil. These seeds are sprinkled on a wide variety of dishes and frequently used in South Asian, Middle Eastern, Mediterranean, and Caribbean cuisines. In Asia, the toasted seeds are used to prepare sesame paste, which is used as a substitute for peanut butter. Tahini paste is made using the untoasted seeds in Middle Eastern and Asian cuisine. They can be made into oil, paste, and powder and used in cuisines across the world.

Sesame seeds are available in white and black varieties. The white sesame seeds come with a delicate flavor whereas the black versions have a richer flavor and a stronger aroma. The black seeds are also said to be more bitter as compared to the white seeds.

These seeds are a good source of fiber, which may play a role in reducing the risk of heart diseases, certain cancers, obesity and type-2 diabetes. They also consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat. According to research, eating more polyunsaturated and monounsaturated fat as compared to saturated fat can help reduce the cholesterol levels and reduce the risk of heart disease.

The seeds come packed with vitamin B complexes, such as thiamine, niacin, folic acid, pyridoxine, and riboflavin which can help restore the skin's glow and hair's strength. Pinoresinol, a high-value plant-derived lignan with multiple healthy effects, is present in the seeds that can help maintain and regulate blood sugar levels.

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Nutrition Facts

Sesame seeds are extensively used in culinary as well as traditional medicines worldwide; this is because the seeds are high on preventive, nutritive, and curative properties. These seeds are rich sources of phytonutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins, and dietary fiber with potential anti-cancer as well as health-promoting properties.

Sesame seeds also contain essential minerals such as zinc, copper, magnesium, and calcium. The seeds are a rich source of several vitamin B complexes, antioxidants, fibre, and protein, making them a part of every healthy diet.

The nutritional information of 100 g of sesame seeds are given below

• Energy – 563 kcal
• Carbohydrates – 25 g
• Dietary Fiber – 16.8 g
• Fats – 43.3 g
• Protein – 18.3 g
• Calcium – 1450 mg
• Iron – 9.3 mg
• Phosphorous – 570 mg
• Copper – 2.29 mg
• Zinc – 12.20 mg

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