Sesame vitamins and minerals. Recipe for sprouting sesame seeds. Sesame oil In medicine

Sesame seed can be called a unique product, which is obtained by husking the pods of the sesame plant. In Russia, sesame seeds became widespread thanks to the ancient science of creating harmony in life, which is called Ayurveda. Absolutely all knowledge about the use of sesame came to our country from the East.

Despite this, sesame, as well as products based on it, can be used with great success in Russian conditions. medicinal purposes, as well as for organizing a healthy diet.

First of all, it is worth noting that sesame has quite pleasant taste, which will be even more pronounced if the seeds are slightly fried in a frying pan. During frying, phytic acid decomposes, which interferes with to the human body assimilate useful material in sesame. Sesame seeds contain great amount fat, about 60%. In addition, sesame contains saturated fatty acids, which are enriched with the following antioxidants:

15% of the total composition of sesame is carbohydrates, 20% is vegetable protein, 5% is fiber.

The natural product is very rich in calcium. 100 g of sesame contains 975 mg of this microelement.

Beneficial features

Main unique property sesame seed lies in its ability to activate the work of liver enzymes, which are responsible for the breakdown of saturated fatty acids and transform them into energy. Also, the benefits of regular consumption of sesame are as follows:

• The craving for eating sweets is reduced due to the saturation of the body with trace elements of calcium.
• Polyphenols can reduce the concentration of cholesterol in the blood.
• Eating sesame reduces the likelihood of developing cardiovascular diseases by optimizing the ratio of low and low lipoproteins. high density in organism.
• When consuming sesame seeds, a woman's PMS symptoms, and during menopause it normalizes emotional condition due to the synthesis of the phytoestrogen enterolactone in the intestine.
• In the intestine, the compound enterodiol is formed from lignans, which has high anticancer activity.

Please note that that enterodiol and enterolactone are particularly effective in preventing malignant tumors colon and mammary gland.

This product is also used in alternative medicine to treat various diseases. For example, for conjunctivitis, one drop of sesame oil is placed in the corners of the eyes. The oil is also effective against diseases respiratory system. In this case, it must be mixed with honey. If available skin diseases The oil must be applied to the affected areas of the body. It has a regenerating effect, so cuts and wounds heal quickly.

Based on the point of view of Ayurveda, it is not recommended to use during pregnancy. sesame seeds, since they are a hot product and can cause a miscarriage. However, modern medicine does not agree with this opinion, so sesame was included in the list of 7 products that are necessary for a pregnant woman. This can be explained as follows:

But despite this, some doctors still do not recommend eating sesame during the first trimester of pregnancy in order to prevent the development of allergies in the expectant mother.

Sesame seeds are especially useful during lactation, as they can enhance milk production, improve its fat content and taste, and facilitate pumping. And also the use of this product acts as a prevention of mastopathy.

During the feeding period, women are contraindicated in taking medications containing calcium, as they provoke premature closure of the fontanel. That is why, in this case, sesame seeds are an excellent alternative containing this microelement, the use of which will not cause any side effects.

Sesame for children

Children over 1 year old are already allowed to give sesame milk. This should not be done before because there is a risk of developing allergies.

You can make your own sesame milk at home. This is done quite simply:

1. You need to take 20 g of sesame seeds, pour 150 ml of seeds hot water, let it brew for one night.
2. In the morning, the resulting swollen mass must be ground using a blender and strained.

If the child likes the taste of such a drink, then porridge can be prepared based on sesame milk. If you leave sesame milk in a warm place for about 10 hours, it will make kefir that is healthy for your baby.

Older children are allowed to give whole grains in the amount of one teaspoon per day.

In addition, tahini halva, paste, and other sweets made from sesame seeds are quite useful for children.

It is worth noting that regular use This product prevents the development of caries and rickets in babies. In addition, the seeds contribute to the formation of a strong nervous system due to what they contain a large number of amino acids tryptophan, methionine, histidine and others.

Sesame seeds will also be beneficial for older people due to high content calcium in a more digestible form. If you consume kefir or sesame milk or just raw seeds daily, this will serve as an excellent prevention of osteoporosis, as well as the following diseases:

But if a person has a tendency to be overweight, then it is recommended that he avoid tahini halva and other sweets containing sesame, as they contain a lot of calories.

Contraindications and harm

It is worth noting that many people experience unpeeled sesame seeds quite often. allergic reaction. First of all, this is due to the fact that the husk contains oxalates of organic acids. But if we talk about the purified product, then allergies to it are much less common. The use of seeds is strictly contraindicated for the following diseases:

• Varicose veins.
• Increased blood clotting.
• Tendency to form blood clots.
• Wilson's disease, which is associated with a large amount of copper in the liver.

If you do not have individual intolerances or contraindications, then sesame seeds can be consumed, but in reasonable quantities. People who are prone to obesity should limit their consumption of this product to 20 g of seeds per day. This is due to the fact that they are very high in calories, 600 kilocalories per 100 g of product. In addition, it is not recommended to consume sesame on an empty stomach, as the seeds can cause heartburn and nausea.

1. Heat the seeds in a frying pan for 3 minutes.
2. Pour boiling water to prepare milk or kefir.

Under influence high temperature Phytic acid begins to break down, which only interferes with the absorption of microelements and amino acids, including calcium.

After lightly roasting the seeds, you can make a healthy, tasty paste from them. It is done as follows:

The resulting paste can be consumed either separately or spread on bread. It is recommended to be consumed by older people, as well as pregnant women at night, but in strictly limited quantities, no more than one teaspoon. Calcium is best absorbed during sleep.

Pregnant women, as well as during lactation, should limit the consumption of whole raw sesame seeds to 10 grams per day to avoid the development of allergies.

Please note that sesame seeds come in white, golden, beige, yellow, brown and black. But the color of the seeds does not affect the properties at all, so beneficial features and the contraindications of black sesame will be no different from, for example, golden sesame. It is noted that the same plant is capable of producing seeds in one harvest different colors. However, consumers prefer to purchase a product in one color. That is why, after harvesting, producers sort the seeds using special machines that can distinguish color. This operation affects the price of the product, but not its quality.

Application in cosmetology

As you know, sesame oil has a strong moisturizing, regenerating and rejuvenating effect on the skin. Most often in cosmetology, oil is used to massage the body and face, as well as the scalp. Sesame oil can protect the skin from the harmful effects of ultraviolet rays.

In addition, you can make milk from sesame seeds at home, which you need to wipe your face with daily. This procedure will be especially useful for oily skin. The resulting toner perfectly moisturizes skin covering, cleans it and whitens it.

If, while preparing milk, sesame seeds are poured with a hot decoction of herbs, then you can get a tonic with the appropriate direction, for example, if you use sage herb, the resulting tonic will have an anti-inflammatory effect, while chamomile has a cleansing and soothing effect.

Dietary supplement

Sesame seeds are quite useful to introduce into the diet when on low-calorie diets. This product can help break down fats, normalize stools and improve intestinal flora.

But when following a diet, you must remember that daily dose sesame should not exceed 20 g. After all, as mentioned earlier, sesame is considered a fairly high-calorie product.

In conclusion, it is worth noting that sesame seeds are quite useful for absolutely all categories of people. The product is also attractive because it can be perfectly combined with absolutely all other products. The only condition for consuming sesame is that you must take into account the calorie content of the seeds, contraindications, and individual characteristics and a tendency to allergies.

Attention, TODAY only!

16.04.2018

Sesame seeds, despite their tiny size, have incredible health benefits, which is one of the reasons why they are so popular in cooking. Today you will learn everything about what sesame is, why it is so good for health, and how black sesame differs from white sesame. You will also receive information not only about the benefits of sesame, but also that it can cause harm if you do not take into account a number of contraindications.

What is sesame?

Sesame is a small, flat, oval seed that comes in a variety of colors depending on the type, including white, yellow, black and red, and is used as a seasoning with a nutty flavor and a subtle, almost imperceptible crunch.

It adds texture to baked goods, a nutty flavor to sushi and rolls, French fries and salads, and is used to make delicious and nutritious spice mixtures such as tahini and hummus.

What sesame looks like - photo

general description

Sesame is a tall annual herbaceous plant from the family Pedaliaceae, which is widespread in Asia, especially Burma, China and India. It is also one of the main crops for commercial cultivation in Nigeria, Sudan and Ethiopia. Scientific name: Sesamum indicum.

Sesame and sesame are the same name for this spice.

It can reach a height of 2 m. It has pink or white flowers and long leaves.

How sesame grows - photo

This is what a sesame plant looks like.

After flowering, pods will appear containing small white, brown or black seeds depending on the variety.

The pod (2-5 cm long) is a long rectangular capsule-like box with deep grooves on the sides. Each contains up to 100 or more seeds.

What is the difference between black sesame and white sesame

Sesame seeds have an outer coating that can be removed. It is also called the shell or husk.

White sesame is a seed that has been hulled. They are relatively easy to find on sale and are more popular.

The difference between black and white sesame is relatively small and they can be used interchangeably.

The most obvious difference will be the color. The difference is due to the fact that black sesame seeds are not peeled, while white sesame seeds have the shell removed, and these are the internal parts of the seeds.

One example of another difference is that black sesame seeds are richer in calcium than their white counterparts. They are also slightly bitter as a result of the presence of the shell. Another difference is the texture.

How to choose and where to buy sesame seeds

You can buy sesame seeds in all major grocery stores and specialized stores healthy eating. They are mostly available everywhere as they are one of the most popular condiments in the world.

Sesame paste is usually sold in glass jars - there are several good Chinese brands on the market. Don't be surprised that vegetable oil, used in the paste, has separated and forms a layer on top, this is normal. Just stir well before use.

How and how long to store sesame seeds

Sesame seeds are high in unsaturated fat and therefore should be stored in airtight containers to prevent them from going rancid. Place them in a cool, dark place.

If stored properly, the shelf life of dry sesame seeds is several months. Store raw white seeds in the refrigerator.

Once opened, sesame paste can be stored in the refrigerator for several months.

What is the smell and taste of sesame?

Sesame seeds have almost no odor, but when dried in a hot frying pan, they develop a nutty aroma and taste.

White sesame seeds have a caramel-like scent with nutty and sweet notes.

Black sesame has a richer flavor that can be compared to dark chocolate.

Chemical composition

The health benefits of sesame seeds are due to their chemical composition, rich in vitamins, minerals, natural oils and organic compounds.

Nutritional value per 100 g of whole dried sesame seeds (Sesamum indicum)

Health Benefits of Sesame Seeds

Sesame is rich in phytonutrients – fatty acids omega-6, flavonoid phenolic antioxidants, vitamins and dietary fiber that have beneficial properties and promote health.

• Delicious, crunchy sesame seeds are widely considered a healthy food. Calorie content of sesame: 100 grams of seeds contain 573 calories. Although most of its calories come from fat, it contains several vital nutrients, minerals, antioxidants and vitamins.
• The seeds are especially rich oleic acid, which helps lower LDL levels or " bad cholesterol"and increases HDL level or " good cholesterol" in blood. Research shows that a diet rich in monounsaturated fats, helps prevent diseases coronary arteries and stroke.
• Sesame is a valuable source of dietary protein with excellent quality amino acids, which are especially necessary for a growing body. Just 100g of seeds provides about 18g of protein (32% of the recommended daily value).
• Sesame seeds contain many health-promoting compounds such as sesamol, sesamin, furylmethanethiol, guaiacol, phenylethanethiol and furanol, vinylguacol and decadienal. Sesamol and sesamin are enzymatic antioxidants - a means of intracellular protection. Together, these compounds help remove harmful free radicals from the human body.
• Sesame is one of the seeds rich in quality vitamins and minerals. It is high in B vitamins such as niacin, folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6) and riboflavin.
• 100 g of sesame contains 97 mcg of folic acid, this is about 25% of the recommended daily consumption. Folic acid is necessary for DNA synthesis. When prescribed to pregnant mothers, it prevents neural tube defects in newborns.
• Niacin is another B-complex vitamin found abundantly in sesame seeds. About 4.5 mg or 28% of the required amount is obtained from just 100 g of seeds. Niacin helps reduce levels of “bad” cholesterol in the blood. In addition, it helps reduce anxiety and neurosis.

The seeds are incredibly rich in many important minerals. Calcium, iron, manganese, zinc, magnesium, selenium and copper are concentrated in sesame seeds. Many of these minerals play vital roles in bone mineralization, red blood cell production, enzyme synthesis, hormone production, and the normal functioning of the heart muscle.

For example, the calcium content in 100 g of sesame is 975 mg - 98% of the required daily requirement. This excellent remedy for the prevention of osteoporosis. One quarter cup of natural sesame seeds provides more calcium than a whole glass of milk. A tablespoon of seeds contains approximately 88 mg of calcium. The body needs it because it is essential building material, participates in the processes of restoring the structure of bones, hair, teeth.

Just one handful of sesame seeds per day provides enough recommended amounts of antioxidants, minerals, vitamins and protein.

How and with what to eat sesame to absorb calcium

Cooking and prolonged heating changes the nutritional value of sesame. For example, calcium levels decrease by about 60% when the membrane is removed. However, the form of calcium in it is calcium oxalate, and it is poorly absorbed by the body.

When the seeds are ground, as in tahini or sesame oil, the nutrients are more easily absorbed. When left whole, the seeds are almost indigestible

Research shows that calcium levels are slightly higher when the seeds are slightly toasted.

Sesame should not be considered as the main source of calcium due to the fact that it is in the form of oxalates. To help it be better absorbed, consider taking vitamin D and Omega-3.

The benefits of sesame for the body

Sesame seeds are extremely beneficial for the health of men and women and help prevent and treat diseases.

• Sesame prevents diabetes. These seeds are a source of magnesium and are also rich in various other nutrients. Together they lower blood glucose levels, thereby reducing the risk of developing diabetes. People with diabetes can use Sesame oil for cooking food.
• Sesame – natural medicine from anemia. Black seeds are one of the most recommended home remedies for anemia as well as other iron deficiency problems.
• Prevents cardiovascular diseases . Sesame seed oil helps prevent atherosclerotic lesions and therefore very beneficial for heart health. Sesamol, an antioxidant present in sesame seeds, improves cardiovascular health.
• Has anti-cancer properties. Sesame seeds contain magnesium, which has an anti-cancer reputation. They also contain an anti-cancer compound known as phytate. Thanks to the actions of these ingredients, sesame reduces the risk of colorectal tumors and even prevents their onset.
• Improves digestion. Sesame seeds contain fiber, which helps with normal functioning digestive system and colon.
• Sesame eases symptoms of rheumatoid arthritis. The seeds contain copper, which has anti-inflammatory and antioxidant properties, reduces swelling and pain associated with rheumatoid arthritis. This mineral also strengthens the bones, blood vessels and joints of the body.
• Prevents respiratory disorders. The presence of magnesium in sesame seeds reduces the risk of developing asthma and other diseases associated with respiratory system, by reducing spasms of the airways.
• Protects DNA from radiation. Sesamol protects DNA from damage caused by radiation.
• Sesame promotes bone health. It contains zinc, a mineral that stimulates bone density. Zinc deficiency is associated with the onset of osteoporosis. The seeds also contain calcium, which is essential for healthy bones.
• Reduces stress and improves sleep quality. Antispasmodic magnesium and calcium regulate muscle function, improving transmission nerve impulses. Thiamine, a natural sedative, helps nerve function. Sesame seeds also contain tryptophan, an amino acid that helps in the secretion of serotonin. Serotonin is essential for reducing pain and regulating sleep.
• Reduces cholesterol levels. Black sesame seeds are rich in lignans, which... well known for their cholesterol-lowering properties. Black sesame seeds also contain plant compounds called phytosterols, which have cholesterol-like structures. Hence, including these seeds in your diet can definitely help you get rid of high level cholesterol in the blood.
• Sesame is good for pregnant women and the fetus. Rich folic acid The seeds promote proper DNA synthesis in the fetus and increase the health of the pregnant mother. The iron in black sesame prevents pregnancy-induced anemia. However, this nutrient source is not recommended for initial stages pregnancy.

Contraindications (harm) of sesame seeds

Sesame products should be avoided by people with an allergy to sesame seeds, as hives, dermatitis, itching, etc. may occur. This is a kind of individual hypersensitivity reaction in some people, which is not so common.

Sesame is contraindicated during the first trimester of pregnancy.

Use of sesame seeds in cooking

Black and white sesame seeds are used in different ways in cooking:

• Black - for desserts, soups or fillings.
• White - turned into sesame paste or used to coat desserts, fried dishes, and also to decorate food.

White sesame seeds are almost always toasted before use.

Here's how sesame is used in cooking:

• The toasted seeds are crushed and mixed with olive or any other vegetable oil to obtain a semi-solid, aromatic paste, which is then added to various dishes. It's called tahini. It is one of the main ingredients of the famous Middle Eastern dish hummus.
• Toasted sesame seeds are sprinkled on sandwiches, cookies, bread, cakes, salads and deep-fried dishes.
• In Europe it is mainly used in the production of margarine.
• Roasted and crushed sesame seeds are often sprinkled on salads, desserts and other confectionery products.
• Sesame is used in the Japanese spice Gomashio.
• They are sprinkled on Asian dishes and rolls.
• Sesame oil, obtained from the seeds, is one of the most sought after vegetable oils in Malaysia, Indonesia and southern parts of India.

How to make sesame tahini - a simple recipe

Tahini is a paste made from sesame seeds that can be used as an ingredient in sauces or on its own on crackers and toast, or for dipping fruits and vegetables.

Total cooking time: 15 minutes.

Yield: 4 cups.

Ingredients:

• 5 cups white sesame seeds;
• 1½ cups olive oil.

Preparation:

1. Preheat the oven to 180 C.
2. Place the sesame seeds on a parchment-lined baking sheet and bake for 5-10 minutes, stirring the seeds frequently with a spatula. Avoid browning.
3. Let cool for 20 minutes.
4. Transfer the sesame seeds to a food processor and add the oil. Grind for 2 minutes.
5. Check the consistency. The goal is a thick but flowy texture. Add oil or sesame until desired result.

Tahini can be stored in the refrigerator in a tightly closed container for up to 3 months.

How to replace sesame in recipes

If a recipe calls for sesame and you don't have any on hand, try substituting the alternatives from the list below.

• Poppy seeds. They also have little flavor until they are baked or fried. This produces nutty and spicy notes similar to sesame seeds. Both are used in breads, cakes and candies. You will need the same amount of poppy seeds as a substitute and this will work for most recipes.
• Flax seeds . They provide the same nutty notes that you get from sesame seeds. Please note that flax seeds need to be well ground as they are difficult to digest. They will vary in texture and may not be suitable for all dishes that call for sesame seeds. For replacement, use a 1:1 ratio.
• Hulled sunflower seeds. They're slightly larger than sesame seeds, but they have a similar mild, nutty flavor and also add crunch to dishes. Add them to desserts, baked goods, or sprinkle on salads. Sunflower seed kernels work well in most dishes that call for sesame seeds.

Sesame or sesame is a herbaceous plant belonging to the category of annuals. Its fruits are small seeds of different shades: from deep black to chocolate. There is no such thing as snow-white sesame - the white seeds we are accustomed to are grains that have been peeled.

Sesame is one of the most popular oriental spices with a unique sweet taste. Thanks to this she received wide application in cooking: sesame goes well with red meat and vegetables, sprinkled with it fresh bread, unsweetened buns. A large number of components also allows the seeds to be used for medicinal and preventive purposes.

Black and white sesame: what's the difference?

There are two main types of sesame available for sale: white and black. They are distinguished not only by color, but also by taste and beneficial properties.

Black sesame, unlike white sesame, is not peeled, which contains a huge amount of vitamins and nutritional components. Therefore, it is much healthier than white. It mainly grows in South-East Asia, Japan and China. From black sesame it is obtained quality oil with rich taste and aroma. At the same time, it does not take all the attention to itself, but only highlights the other ingredients in the dish. Therefore, it is most often used for seasoning side dishes, sauces and marinades. In the East, it is black sesame that is used in medical purposes, since all the main components that make it possible to improve a person’s condition are located precisely in the outer shell of the seed.

White sesame also contains unique oils, has a pleasant neutral taste with a subtle nutty note. This is a peeled seed, which in 90% of cases is used in cooking as an external decoration for desserts, sushi or side dishes. The main importing countries of shelled sesame are El Salvador and Mexico.

Calorie content of sesame

Almost all plant seeds have high energy value, since they contain predominantly fats. This is especially true for flax and sunflower seeds - their fat percentage can exceed 50-60% per 100 grams. Sesame is also considered a high-calorie product - 50 grams have 280-300 kcal, and the fat content reaches 55%.

In addition to the high concentration of fats, its composition is dominated by saturated and polyunsaturated fatty acids, which are responsible for nutrition and cell restoration. Unique Feature sesame – the presence of a unique substance sesamin, which is considered a natural antioxidant. He prevents early aging skin, fights free radicals, which are the root cause of oxidative stress.

How to choose and store sesame correctly

As for storage rules, black sesame is more unpretentious in this matter. It lasts longer even if it remains in the manufacturer's packaging. But it is better to pour it into a glass or enamel container with a lid. Sesame does not like moisture and sun.

White (hulled) seed usually has a shelf life of no more than a few months because it quickly loses its natural taste and starts to get very bitter. To prevent this, store it in the refrigerator. In this case, it will not lose its taste and benefits for six months.

1. Sesame contains thiamine, which is necessary for normalization metabolic processes in the body and proper operation nervous system.
2. Beta-sitosterol present in sesame is responsible for lowering cholesterol. It prevents blockage of blood vessels and is useful for the prevention of many diseases.
3. The composition of this unique seed includes amino acids, which are building materials for organs and systems.
4. Sesame is also rich in vitamin E, which promotes youthful skin. This essential vitamin, responsible for maintaining optimal functioning of the body. It normalizes the work of women and men reproductive system, affects the endocrine and nervous system. Being a powerful antioxidant, it protects cells from damage by free radicals.
5. Sesame is an excellent remedy for the prevention of osteoporosis. It has a record concentration of calcium - 100 grams of the product contains 750-1150 mg of the mineral. For comparison: 100 grams of cottage cheese contains only 125 mg of calcium. The body needs it for pregnant women, children, and the elderly, since it is the main building material and participates in the processes of restoring the structure of bones, hair, and teeth. For pregnant women, its daily dosage should not exceed 30 grams.
6. Black sesame is enriched with phosphorus, iodine, magnesium, iron and other minerals involved in blood formation and immunobiological processes.
7. Phytoestrogens contained in sesame are especially useful for women over 50 years of age. He is considered natural alternative female hormones, therefore indispensable during the onset of menopause.
8. One of the advantages of sesame is its high concentration of vitamins A, C, B. Retinol is involved in the regulation of protein synthesis and is necessary for normal height new cells. Without it, normal functioning is impossible immune system. B vitamins improve skin condition and intestinal function, strengthen the immune system and increase the body's resistance to viral and bacterial infections.

Sesame contraindications

Despite the enormous benefits that sesame can provide to health, its use can also be potentially dangerous. Since one of its properties is improving blood clotting, people with thrombosis should avoid it.

Sesame is also prohibited for people diagnosed with sand and kidney stones, as it can provoke their movement.

To get the maximum benefit from a product, you need to eat it correctly. Regardless of the variety, you need to buy only live sesame seeds that have not been subjected to special processing. Checking this is quite simple - living grains can germinate. To do this, it is not necessary to use professional germination equipment. Place slightly damp gauze folded in several layers on a regular plate. Pour 1 tablespoon of sesame seeds on top of it and cover it with the same slightly damp gauze. Place the plate with sesame for several days in a dark place that is not exposed to Sun rays(in the kitchen cabinet or oven). If within 2-3 days the first sprouts begin to appear from the seeds, then it is natural, safe for consumption sesame.

Sesame seeds are best absorbed when slightly heated and soaked. The roasted seed is already deprived of any beneficial properties, and is more likely to simply enhance the taste of the dish than to replenish the vitamin or mineral deficiency of the body.

Sesame should be chewed slowly and try not to expose it to strong force unnecessarily. heat treatment. Based on these considerations, nutritionists recommend pre-soaking the seeds in water - this will make them much easier to survive. For these purposes, you do not need to take too much liquid - for 1 full teaspoon of sesame, take 100 ml of water.

The optimal amount of sesame for an adult is up to 3 teaspoons per day. Do not use the product in the morning or on an empty stomach. This can trigger an attack of nausea and excessive thirst.

Sesame serves as an excellent dressing for salads and meat; it is used to decorate baked goods and added to dough. In oriental cuisine it can be found as part of special desserts, such as kozinaki or halva.

Unique features of sesame oil

The oil obtained from sesame seeds is also considered incredibly beneficial for the body. It is used for medical purposes, cosmetology and as an alternative to traditional edible oils. It is clinically proven to be effective as a detoxifier and laxative. It moisturizes the intestinal mucosa, indirectly improving its peristalsis.

Sesame-based oil is an affordable product for any woman to care for aging facial skin. It copes well with fine wrinkles, restores tone, moisturizes and nourishes the epithelium. The unique substances included in its composition relieve redness and even out the complexion.

Hairdressers recommend sesame oil to regenerate dry hair roots and ends. To do this, just rub a small amount of it (up to 2 teaspoons) systematically into the scalp. Of course, it, like any other oil, will have the effect of dirty hair. To get rid of it, you need to select the optimal amount and wash your hair with shampoo after the procedures.

Many manufacturers use organic sesame oil to enrich tanning products because it is not UV resistant.

Sesame is a widespread product that will become good addition for any dish. You can sprinkle it on boiled rice, meat and salads - it will enrich their taste. Thanks to its nutritional value sesame can become a main ingredient in vegetarian cuisine.

If you want to get maximum nutrients with food, forgetting about synthetic vitamins, then adding sesame to your diet is perfect solution. Eat it daily, thoroughly savoring and chewing each grain.

Video: benefits of sesame

I have already talked about sesame as the champion in calcium content per 100 grams, . However, sesame is interesting not only for its calcium. Let's see its vitamin content and most importantly mineral composition.

The data I use is supported by research. Department for agriculture USA – “Agricultural Research Service”.

In the tables below I provide data on the content of a particular vitamin or element in milligrams per 100 grams of sesame.

For ease of measurement, 100 grams of sesame is approximately 11 tablespoons. 1 tablespoon contains 9 grams of sesame seeds.

In each table, the last column is the norm for a pregnant woman per day. Again, for convenience, so that you don’t have to look for anything additional.

So let's get started.

Sesame – composition of vitamins and microelements:

Table: Content of macro and microelements in sesame

Table: Content of vitamins in sesame

However, the mineral composition is simply luxurious.
100 grams of sesame is enough to fill you up daily intake of iron, magnesium, phosphorus, get 2/3 of the daily intake of calcium and half of zinc. Simply a champion in macro and microelements.

Calories and fatty acids

100 grams of sesame is 573 kcal and 49 grams of unsaturated fatty acids.

Thus, we can safely say that 100 grams of sesame is a decent amount of energy and a lot of useful unsaturated acids.

There is one caveat with fatty acids. In order for them to be healthy and not lose their properties, you need to eat sesame seeds raw, preventing fats from oxidizing at high temperatures.

How to eat 100 grams of sesame?

Everything is fine with sesame except for the moment when you start to think how to eat it in such quantities?

Well, firstly, you should not focus on 1 sesame as a source of calcium; you must diversify the products from which you get it. So you don’t need to eat 100 grams of sesame seeds every day.

However, from my experience I can say that sesame perfectly complements, its bitterness is not felt in them, you can put about 1-2 tbsp per 300 grams.

Pairs perfectly with any greens, tomato, cucumber, cabbage, and seaweed salads.

One raw foodist told me that he dips apple and banana slices in raw sesame seeds.

But of course the best help in this matter is sesame milk, soak it, add dates, grind it and drink it. Here you can eat half a glass of sesame at one time.

Here I gave my recipe for sesame milk:

Many people recommend eating urbechi - nut pastes made from sesame seeds. However, I doubt the benefits of Urbechi. First, the paste must be made from raw seeds and contain no sweeteners. It is difficult to find such a paste on sale. Secondly, the paste should be freshly ground to reduce the time of fat oxidation. After all, they oxidize from grinding, mixing with oxygen, or heating. When oxidized, free radicals are released.

I recommend eating sesame only raw, look for raw food recipes with sesame, there are breads, cookies and candies. If you want to replenish your micro and macronutrients, eat it raw. And if you just enjoy it then, you can already fry and bake.

Sesame: calorie content and beneficial properties of an ancient culture, for whom consumption of the product is contraindicated. Features of using the plant in cooking - the best recipes.

The content of the article:

Sesame is an annual or perennial plant whose pods contain seeds. They find their application in cooking. They have a pleasant nutty taste and a sweetish aroma. However, the product is also used in medicine and cosmetology. This culture came to us from Ancient Asia. It was also actively used in Ancient Greece, Rome, Babylon, China, of which written mentions have been preserved. Today, sesame is grown in many countries. Main exporters: Central Asia, Far East, India, Transcaucasia. The seeds come in a variety of colors, with white, brown and black being the most common. It is believed that the darker the color of the grain, the more aromatic it is.

Composition and calorie content of sesame

Calorie content of sesame is 565 kcal per 100 g of product, of which:

• Proteins - 19.4 g;
• Fats - 48.7 g;
• Carbohydrates - 12.2 g;
• Dietary fiber - 5.6 g;
• Water - 9 g;
• Ash - 5.1 g.

Macroelements per 100 g:

• Potassium - 497 mg;
• Calcium - 1474 mg;
• Magnesium - 740 mg;
• Sodium - 75 mg;
• Phosphorus - 720 mg.

Vitamins per 100 g:

• Vitamin B1 - 1.27 mg;
• Vitamin B2 - 0.36 mg;
• Vitamin E - 2.3 mg;
• Vitamin RR, NE - 11.1 mg.

• Arginine - 1.9 g;
• Valine - 0.886 g;
• Histidine - 0.478 g;
• Isoleucine - 0.783 g;
• Leucine - 1.338 g;
• Lysine - 0.554 g;
• Methionine - 0.559 g;
• Threonine - 0.768 g;
• Tryptophan - 0.297 g;
• Phenylalanine - 0.885 g.

• Omega-6 - 19.6 g;
• Saturated - 6.6 g;
• Monounsaturated - 19.5 g;
• Polyunsaturated - 19.6 g.

• Mono- and disaccharides (sugars) - 2 g;
• Starch and dextrins - 10.2 g.

Useful properties of sesame

Well, let's figure out why these are so good tiny seeds. Their main beneficial properties are:

1. Prevention of cancer development. As we mentioned above, the product contains the antioxidant sesamolin, which actively fights free radicals, thereby not only promoting rejuvenation of the body, but also preventing the development and growth of tumors. Some doctors compare the effect of sesame on cancer cells with the action of modern anticancer pharmacological drugs.
2. Normalization of metabolism. The product helps normalize lipid-fat metabolism - it resolves fatty plaques and lowers cholesterol levels, which in turn has a beneficial effect on the condition of blood vessels, preventing the formation of blood clots and the development of atherosclerosis.
3. Beneficial influence on joints and muscles. Sesame contains almost record levels of calcium, which leads to improved joint health. The seeds also contain a lot of easily digestible protein, which strengthens muscles. Thus, sesame - a real find for athletes working with heavy weights. The product not only promotes recruitment muscle mass, but also helps joints bear heavy loads more easily.
4. Cleansing the body. The seeds are rich in dietary fiber, thanks to which even hard-to-digest food passes through the gastrointestinal tract faster, while useful components are effectively absorbed, and toxins and waste are eliminated.
5. Beneficial influence on reproductive system . Sesame is considered an aphrodisiac, it promotes a surge of strength, increases sexual desire, has a positive effect on the normalization of potency.
6. Improved skin and hair condition. Thanks to great content oils in the product have a beneficial effect on hair and skin, nourishing them useful components. The skin is rejuvenated, wrinkles are smoothed out. Hair becomes shiny, falls out less, and grows more intensively.
7. Reduced cravings for bad habits . Sesame seeds contain the amino acid tryptophan, which has amazing property suppress cravings for bad habits - reduces excessive appetite, craving for alcohol and cigarettes.
8. Normalization of hormonal levels in women. This positive effect is achieved due to the content of phytoestrogens, which is especially important for women after 45 years.
9. Beneficial effect on the nervous system. Sesame contains a lot of thiamine - vitamin B1, which is essential nervous system. Let us remind you that the antioxidant sesamolin, which we have already discussed more than once, also contributes to its normal functioning.
10. Normalization of pressure. Due to the potassium content, sesame helps fight high blood pressure, arrhythmia, as well as dizziness and headaches.
11. Beneficial effect on the liver. Many studies have proven that regular consumption of sesame has a positive effect on the condition of the liver and prevents the development of inflammatory processes in it. In addition, the product can reduce the load on it when consumed. junk food and alcohol. So if you are putting together a feast, don’t forget to add sesame seeds to a couple of dishes - the benefits will be enormous, and the taste will only improve.

Harm and contraindications to the use of sesame

• The seeds should not be eaten on an empty stomach, as this can lead to thirst, nausea and other gastrointestinal discomfort.
• Do not overuse the product - the daily dose should not exceed 2-3 teaspoons. Overeating may cause dizziness and general ailments.
• You should use sesame with caution if you have chronic diseases: if you suffer from one or another disease, check whether you can eat this product, from the attending physician.

Also a contraindication is individual intolerance to the components: if you feel unwell after eating sesame, most likely you are allergic to this product. However, it should be noted that reaction to this culture is a rare occurrence.

Doctors have a conflicting opinion regarding the consumption of sesame by pregnant women. On the one hand, it is believed that a large amount of calcium in the product has a positive effect on the fruit, on the other hand, the seeds have an effect on hormonal background and can lead to uterine contractions and miscarriage.

Recipes with sesame seeds

Sesame seeds- one of the most ancient seasonings. IN Ancient Egypt Flour was prepared from them; in Babylon, grains were added to pies; in Rome, a spicy paste was made from sesame and cumin. Current healthy seasoning and today. It is added literally everywhere to soups, meat and fish dishes, baked goods, salads, sauces.

In our country, we are mostly used to seeing sesame on buns; many also love kozinaki and halva made from these seeds. However, the use in everyday recipes sesame is an excellent opportunity to make dishes not only healthier, but also tastier. So we recommend that all housewives use this seasoning more often. Here are some recipes interesting dishes with her:

1. Pumpkin soup with sesame seeds. In a saucepan, lightly fry the garlic (2 cloves), add grated carrots (1 piece), finely chopped onion (1 head) and celery (half a small stalk). Pass for 5-7 minutes. Add diced pumpkin (400 grams), simmer everything together for a couple of minutes. Pour in water or broth so that the liquid lightly covers the vegetables, and cook until the pumpkin is ready for 20-30 minutes. Cool the soup a little, add salt and pepper, blend with a blender. Pour it into bowls and sprinkle sesame seeds on top of each serving. This soup is great to eat with herbs and croutons.
2. Turkey with teriyaki sauce and sesame seeds. Cut turkey fillet (500 grams) into large cubes, fry over high heat until golden brown. Reduce heat, add onion (1 head), cut into half rings, to the meat and bell pepper(1 piece), cut into thin strips. Simmer for a couple of minutes and add chopped garlic (2 cloves) and teriyaki sauce (100 grams) - it is sold in any large supermarket, in as a last resort can be replaced with soy sauce. Simmer for another 20 minutes. Add honey (1 teaspoon) and sesame seeds (2 tablespoons), mix thoroughly, turn off the heat. This dish is best served with rice.
3. Trout in sesame. Remove the trout fillet (500 grams) from the skin, cut into large cubes, and place in a bowl. Add sesame seeds (40 grams), then soy sauce (30 ml). Mix thoroughly and let stand for 5-10 minutes. Heat a frying pan, fry the fish in vegetable oil until golden brown and turn off the heat. Cut the zucchini (600 grams) into small cubes, fry in vegetable oil for 5-7 minutes, add lemon zest (1 teaspoon) and lemon juice (20 ml), as well as salt and pepper, cook for another 1-2 minutes. Add green onions(50 grams), pour in cream (100 ml), simmer for 2-3 minutes, turn off the heat. Wait 5-7 minutes - the sauce will thicken slightly. Now take plates, place zucchini on them, and sesame-seed salmon cubes on top.
4. Vegetable salad with soy-sesame dressing. Cut the cucumbers (2 pieces) and carrots (1 piece) using a vegetable peeler - you should get long thin slices. Prepare the dressing: pour soy sauce (50 ml), vegetable oil (50 ml) into a saucepan, add honey (1 teaspoon) and heat the mixture until the latter dissolves. Remove from heat, add ground paprika and ginger (a pinch each), crushed garlic (1-2 cloves), lemon juice (1 tablespoon). Place the prepared vegetables in a bowl and pour in the dressing. After half an hour, you can eat the salad.
5. . Mix sugar (3 cups), water (0.5 cups), lemon juice (1 tablespoon). Bring to a boil, stirring constantly. Then cover the pan with a lid and cook for 3-4 minutes. Remove the lid and cook the syrup until it becomes a soft ball, when the bubbles on the surface begin to get larger and break more slowly. Add sesame seeds (1.5 cups), stir. Now, stirring constantly, cook the mixture until the sugar begins to brown and a characteristic caramel smell appears. It should take approximately 20 minutes. Remove the mixture from the heat, add oil (2 tablespoons), vanilla (1 teaspoon), salt (1 teaspoon) and soda (1.5 teaspoons). Mix everything thoroughly, pour the mixture into the mold, and let it harden at room temperature. After hardening, break the kozinaki into pieces and eat.
6. Tahini or tahini. Dry sesame seeds (100 grams) in the oven for 8-10 minutes - they should become slightly golden. Pour the seeds into a blender and beat until thick sour cream, gradually adding oil (about 30-40 ml) - sesame, nut, olive, or at worst - vegetable. The resulting sauce can be spread on bread or flatbreads, and can be used as a dressing and addition to various dishes.

Sesame producers noticed a curious psychological aspect. Buyers are willing to pay more for a package of seeds of the same color, mistakenly believing that if the grains do not differ in shade, the product is of higher quality. In reality, the sesame harvest of one variety contains seeds various colors, and it does not in any way affect the quality. However, using the discovered phenomenon, manufacturers began to use machine sorting of seeds by color and were able to raise prices for the product.

In Antiquity, sesame was treated with great respect; as we have already said, they tried to make an elixir of immortality from it, but the product was also considered the food of the gods. There was a myth according to which, before the creation of the world, the gods drank nectar from sesame seeds. Thanks to antioxidants, sesame oil can store nutrients and not spoil for 9 years.

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