Sesame – calcium myth and consumption options. Sesame oil. Useful properties and contraindications

Sesame or sesame seeds are used not only in cooking, but also in medical and for cosmetic purposes. The widespread use of sesame is due to its chemical composition, thanks to which the seeds of the plant participate in the replenishment of calcium, alleviate the condition of various diseases, have a beneficial effect on the skin and human body.

What is sesame

Sesame or sesame is herbaceous plant from the Pedal family, the main habitats of which are India and Africa. The photo shows that tropical sesame has flowers in white and purple shades. The most valuable oil plant of the genus is Indian sesame, which has taken its place of honor in the culinary world. It is used to prepare kozinaki, toppings for baked goods, aromatic seasonings, sauces, and also tahini, a special paste known in Arab and Jewish cuisines.

Sesame seeds are used to prepare sesame oil, useful in the production of cosmetics and medical ointments. There are 2 varieties of sesame - white and black. The latter type is much more expensive and healthier, since unrefined black grains are not polished. Sesame seeds taste like nuts. Hulled sesame seeds can be used for 6 months if stored in the refrigerator, and if frozen, then for about a year. The shelf life of sesame oil is 10 years.

Sesame - composition

The composition of sesame grains in addition to minerals, vitamins contains: water, proteins, fats, carbohydrates, alimentary fiber(fiber), ash, antioxidants (sesaminol, sesamol). Vitamin complex includes beta-carotene (A), thiamine (B1), riboflavin (B2), niacin (PP), folate and pantothenic acid(B9 and B5), pyridoxine (B6), tocopherol and choline (E, B4). If we consider mineral composition sesame, that is, the following macro- and microelements:

• zinc;
• iron;
• selenium;
• copper;
• manganese;
• phosphorus;
• potassium;
• sodium;
• magnesium;
• calcium.

Sesame seed calories

Sesame seed has a large number of calories due to the fact that more than half consists of fat. The average calorie content of sesame seeds per 100 grams is about 570 calories. Why are they useful? sesame seeds? They are rich in calcium. A unique fact is that 100 grams of sesame can fill the body’s daily need for a particularly important macronutrient. Calcium from sesame is better absorbed than milk.

Sesame - beneficial properties

Sesame is endowed with antioxidant properties, serves as a preventative against aging, and helps with weight loss. The benefits of sesame seeds in the cosmetics industry are their moisturizing and softening properties. The substances contained make it possible to use the product in the production of suntan creams and lotions, since it does not allow ultraviolet radiation. Sesame is used in medicine as remedy not only for osteochondrosis, but also for the prevention of other diseases:

• oncology;
• hypertension;
• fractures;
• shortness of breath;
• manifestations of asthma;
• cough;
• pneumonia.

The seeds are useful for diseases:

• thyroid, pancreas;
• liver;
• gallbladder;
• joint diseases;
• hearts;
• vessels;
• digestive system.

What are the benefits of sesame for women?

To alleviate mastitis when breastfeeding(lactation), women need to apply compresses from vegetable oil, sesame powder. Sesame seeds reduce the risk of breast cancer and also promote blood flow to the pelvis. When mixed with poppy seeds or flax seeds the product shows its hidden properties, speaking as strong aphrodisiac. Main benefit sesame for women - a substitute for sex hormones, phytoestrogen, which is beneficial for the health of women after 45 years.

Benefits of sesame for men

Representatives of the stronger sex who are involved in bodybuilding will be interested to know that a large amount of proteins speeds up the process of muscle building and restores them after heavy exercise. The benefit of sesame seeds for men is its ability to reduce cholesterol levels due to the content of phytosterols, thereby increasing potency. Zinc will help activate libido - a substance directly involved in the production of testosterone, the most important male hormone.

Harm of sesame

There have been no serious studies on contraindications to consuming sesame seeds, so there are only a few reasons not to eat the product. However, it is an undeniable fact that people have found benefits in sesame since ancient times, so we can conclude that it has high nutritional value. So what are the contraindications and harms of sesame seeds when its use will not be beneficial:

• with individual intolerance;
• if there are problems with the gastrointestinal tract, the seeds take a long time to digest;
• during pregnancy (threat of miscarriage);
• if eaten on an empty stomach (nausea will occur);
• with increased blood clotting;
• under three years of age (due to inability child's body break down fats).

Dear readers, do you know everything about sesame, the beneficial properties and contraindications of this seed? My story of getting to know sesame began with the fact that already in the 6th month of pregnancy there were following symptoms: all the gums of the dental cavity became inflamed and bled, all the fillings of the treated teeth fell out. I went to the local clinic, and they looked at me and said that things were bad, and in the end they refused to treat me and sent me to a city paid clinic.

Several times I had to go to the city, to the same dental clinic, where I previously received treatment, they installed prostheses. But what’s interesting is that by the evening the fillings came off again instantly.

More serious expensive treatment with teeth where it was necessary to use painkilling injections, the doctor did not use them due to pregnancy. Yes, and with something like this easy treatment on the chair he produced, I lost consciousness several times.

The dentist said that it makes no sense to carry out treatment at all now, since the problem with the teeth lies in the lack of missing substances in the body. It is necessary to establish nutrition, and Special attention pay attention to the consumption of calcium and magnesium in food, and this is to eat as much as possible sesame seeds.

Did you know that half a cup of sesame seeds contains 3 times more calcium than a whole cup of milk? In addition, sesame is also a source of manganese, magnesium, iron, phosphorus, vitamins B1 and E, zinc, proteins and fiber.

Sesame, or sesame, is a plant from the Sesame genus, growing in Africa, Asia and America. Its seeds are small, flat and oval shape, have a spicy taste. There are different colors(depending on type): white, yellow, black or red.

Sesame seeds contain a lot sesame oil, which is used in the confectionery, canning and other industries, as well as in medicine and cosmetology. Sesame is one of the most popular ingredients in Arabic and Asian cuisines.

1. 1/2 cup of the seeds of this plant contains 74% daily requirement copper Copper is known to help reduce pain and swelling in rheumatoid arthritis.
2. 31.6% daily dose magnesium is a quarter cup of sesame seeds. Magnesium takes part in preventing respiratory spasm in patients with asthma, reducing high blood pressure, reducing migraines, weakening unpleasant symptoms in women caused by menopause.
3. Sesame seeds are rich in zinc, insufficient consumption of which can lead to osteoporosis.
4. The phytosterols contained in sesame help reduce blood cholesterol levels and the risk of certain types of cancer.
5. Sesamin and sesamolin prevent the development of hypertension and protect the liver.
6. Sesame is a source of vitamin E, which in turn helps strengthen the heart and nervous system.
7. Sesame oil widely used in cosmetology to reduce wrinkles and treat various skin diseases.
8. The high calorie content of the product can help those who need to gain weight.
9. High calcium content. Calcium helps protect colon cells from carcinogenic chemicals, prevents the appearance and development of osteoporosis, reduces PMS symptoms, is important in the treatment of migraine.

In 100 grams white sesame contains from 783 mg of calcium, and in brown sesame (unpeeled) - up to 1100 mg. Look at the following table; sesame can even be ranked second in calcium content among other products.

• Poppy (1460 mg);
• Sesame (from 783 to 1100 mg);
• Swiss cheese (850 mg);
• Hard cheese - Cheddar, Edam, etc. (750 mg);
• Nettle (713 mg);
• Halva (670 mg);
• Soft cheese (260 mg);
• Almonds (252 mg);
• Hazelnut (226 mg);
• Plain yogurt (200 mg);
• Fruit yogurt (136 mg);
• Milk, dairy products(120 mg).

As you can see, milk’s calcium content is even higher than last place. But it should also be taken into account that calcium is washed out of the body by eating sodium (salt and soda), caffeine, excessive amounts of protein, etc.

Milk and fermented milk products, according to experts, cannot be considered good source calcium, since the body absorbs only 30% of calcium when it comes from foods plant origin– all 52%.

In addition, the disadvantage is that the loss of calcium in milk is accelerated due to the content of sodium and phosphorus in it, which acidify the body. Therefore, alkalizing elements begin to be removed through the blood, primarily calcium, from the reserves of bones and teeth.

Do you want something sweet? Eat sesame.

Do you know why sometimes we are irresistibly drawn to sweets? It turns out the answer is simple!

If you really want something sweet, it means it’s time to replenish your calcium reserves. In nature, calcium has sweet taste and increased craving for sweets is a sign of its deficiency in the body.

The role of calcium in the body is enormous. This is the main one construction material our bones, nails, hair and teeth. Of all the macronutrients, calcium is the most abundant. The body of an adult contains from 1 to 1.5 kg.

Children for construction bone tissue an average of 1.2-1.5 g is required, for middle-aged people - 1 g, after 50 years - from 1 to 1.5 g of calcium per day. In addition, calcium is necessary for normal operation all systems of the body.

It takes an active part in the growth and activity of cells, in the production of enzymes for the absorption of nutrients, immunity, hormones, blood clotting processes, regulates insulin and glucose levels, and normalizes the acid-base balance.

The body's calcium capital is formed before the age of 20. This is why children and young people are advised to eat as much more products, rich in calcium. How older man, the worse calcium is absorbed. But maintaining its level for the benefit of your health is necessary throughout your life.

How is calcium deficiency dangerous for the body? Here's a disappointing list:

• fragility of the skeleton, teeth, nails;
• hair loss and fragility;
• heart rhythm disturbance;
• increased blood pressure;
• increased “bad” cholesterol in the blood;
• muscle cramps;
• joint pain;
• drowsiness;
• toxicosis during pregnancy in women;
• growth retardation in children;
• allergies.

Sesame is considered the “King” in this problem of calcium deficiency. Just 100-150 grams of sesame seeds is enough to get daily norm calcium. In addition, “sesame” calcium is perfectly absorbed by the body due to its phosphorus and zinc content.

In addition to its usefulness, sesame seeds are also delicious seasoning. It can be added to salads, confectionery, use when cooking fish and meat.

In order for calcium to be absorbed by the body as completely as possible, the diet must contain magnesium, phosphorus, vitamins C and D. All these vitamins are found in fish. From time immemorial, fish oil has been used as a source of phosphorus and vitamin D. Our grandmothers watered their children all winter fish oil so that kids grow up strong and healthy.

The lack of calcium in the body can be judged by one more sign - wrinkles between the eyebrows. On the forehead there are reflex points associated with gallbladder. When you frown, a spasm of the gallbladder occurs and the outflow of bile, which is necessary for better transfer of calcium into the blood, is disrupted. Thus, only ½ of the calcium received from food is absorbed. Therefore, frowning is not only unsightly, but also harmful to health.

Include foods rich in calcium in your diet, smile more often and feel great, shiny hair, strong teeth and your nails will be provided. And I am sure that eating it will help sesame seeds. Judging by personal experience Using sesame seeds for a month, my gum condition has improved significantly, but of course I’m not going to stop using sesame seeds at this point.

When can sesame be harmful?

Do not forget also about the contraindications of sesame:

• Due to the high calorie and fat content of the product, those who are struggling with excess weight should not consume it much.
• Use with caution for people with kidney problems (salts, sand).

If you watch the program “Live Healthy”, with the participation of Elena Malysheva, you will probably be interested in watching this video about the properties of sesame seeds:

Common sesame or Oriental sesame is a plant whose seeds are widely used in cooking, and it is also one of the most ancient Pancake Day crops. The cultivation of sesame in Asia began several thousand years BC. More than 60% of grown sesame raw materials are used for oil production. Sesame oil found wide application in medicine and cosmetology, and it is also eaten.

The Greeks called sesame "sesame", in Latin it is "sesamum", and in Arabic it is "simsim". “Simsim, open up!” - a spell we know that opens the entrance to a cave from the fairy tale “Ali Baba and the Forty Thieves,” which in fact should have sounded in Russian “Sesame, open!”

In French, for example, it was translated as "Sesame, ouvre-toi!" Why didn’t our translators translate the spell to us verbatim? Maybe because they didn’t understand why we were talking about sesame at all...

The question is really interesting. According to one version, the author of the tale wanted to liken the sound of a cave opening to the sound of a box of sesame seeds bursting from ripeness. According to another version, the spell with the name sesame arose by chance, and initially it was about the name of God in Hebrew. We will never know for sure how it really happened, but we will definitely remember how sesame is translated into Arabic.

In Arab countries, sesame is consumed for breakfast, lunch and dinner; it is so common that it is difficult to imagine their diet without sesame. Sesame is consumed mainly in the form of a sauce called tahina. Tahina is made from ground sesame seeds with added water. lemon juice, olive oil and spices. In Egypt, for example, bread, falafel, greens, shrimp, fish, chicken, vegetables, in general, everything that is served on the table, are dipped in tahina. I lived there for several years and I can say that not a single meal there is complete without tahini, it is always on the table.

Everyone prepares it a little differently, adding different amounts of water, olive oil, various spices or herbs, but the basis is always sesame paste, which is sold ready-made in jars, that is, they do not grind the sesame themselves.

I tried to make tahina in Russia from sesame seeds according to a recipe I spied in an Egyptian kitchen, but I couldn’t get the same taste as there. The oil is different, the lemons are different, and the sesame mass itself, when you make it yourself from seeds, is different from what they sell in jars. However, it still makes a pretty tasty sesame sauce. It's delicious to dip in Bell pepper or tomatoes, and you can also use it to dress salads instead of mayonnaise - it turns out both healthier and tastier.

In addition to tahini, halva and kozinaki are made from sesame seeds in Arab countries, and they are also sprinkled on baked goods. Sesame halva is completely different from sunflower halva in both appearance and taste, and, like any halva, it is not for everyone.

Myth about the benefits of sesame

Sesame is considered to be superior to most food products in calcium content, and therefore it is extremely useful for strengthening bones. But here you need to figure out what kind of sesame is meant.

Unpeeled sesame seeds are rich in calcium; 100 grams of such seeds contain more than 1000 mg of calcium. However, it is almost impossible to buy unshelled sesame seeds; the white sesame that is on sale is peeled. And in such peeled sesame the calcium content is only 60 mg per 100 grams of product.

For comparison, 100 grams of almonds contain 276 mg of calcium, dried apricots 160 mg, kefir 125 mg, oatmeal 60 mg. That is, a glass of kefir or fermented baked milk will contain 250 mg of calcium. To get the same amount of calcium from white sesame, you need to eat 416 grams, which, of course, is absolutely unacceptable, since sesame is high in calories - 570 kcal per 100 grams. The same 250 mg of calcium can be obtained from 50 grams of ordinary Adyghe cheese.

Even if there is not enough calcium in sesame, it undoubtedly has other advantages and benefits for our diet. It is primarily a vegetable protein, and also fatty acid omega-6 and omega-9 contained in sesame oil, they strengthen the immune system, improve the functioning of the sexual, nervous, endocrine and cardiovascular systems. Sesame also contains antioxidants - vitamin E and lignans, which normalize lipid metabolism in the body and slow down aging. Sesame also contains magnesium, iron, zinc, copper, manganese, phosphorus.

Well, in addition to its benefits, sesame has a special piquant taste that can complement and diversify many dishes.

Sesame seeds differ from other edible seeds in that they are very small and it is quite difficult to chew such seeds so that they are well absorbed. Therefore, it is recommended to grind them before use. It is clear that for sprinkling baked goods it is better to use whole, unground sesame seeds, but for everything else it will be much more useful to grind them.

It is best to store sesame seeds in a cool place, in an airtight, moisture-proof container. And this is especially true for ground sesame. It is believed that it is better to grind it for one meal, as ground sesame quickly becomes bitter. I grind 0.5 kilograms of sesame at a time, place it in a plastic container and use it for 2-4 weeks, during which time it has never started to taste bitter for me.

Grinding sesame is very easy with a regular coffee grinder; it grinds faster than coffee. After grinding sesame seeds, you need to wash the coffee grinder with soap, as it is very oily. The “flour” from ground sesame is also oily, not crumbly.

I add ground sesame seeds when baking pancakes, especially vegetable ones, and I add it to oatmeal and similar porridges. An original and healthy dressing is obtained by adding ground sesame, which is usually served with butter or mayonnaise.

You can also make plant-based milk from sesame, similar to almond milk. To do this, you need to soak sesame seeds in water for a couple of hours at the rate of 1 to 5. After that, grind in a blender, and if you prefer sweet milk, you can add a few pitted dates to the blender before grinding. Thus it turns out rich in protein plant milk, which is especially useful for vegetarian diets or during fasting.

Sesame is considered one of the most common seasonings, especially in Eastern countries.

This plant is an ancient crop; its description as a food product and medicine has been known for many centuries.

Sesame is the same as sesame, it’s threefold correct name. The benefits and harms of sesame, and its use will be discussed in detail in the article.

Where and how does sesame grow?

The sesame plant occurs wild and is successfully cultivated in regions with warm climates. It is a tall herbaceous plant (height - up to 3 meters), blooming with white, pink, lilac flowers(flowering lasts only a day).

As soon as the flower withers, a pod-box with sesame seeds. One box can contain up to 100 seeds.

The most famous is Indian sesame, because it has been successfully grown in this country since ancient times. Sesame is also widely cultivated in North Africa, Pakistan, Central Asia, the Caucasus, and the Krasnodar region of Russia. It can also be grown in temperate climates, but the yield will be low.

Composition and calorie content of sesame

Sesame calcium is perfectly absorbed and is present in such quantities that it is enough to support the bones of a pregnant woman and for correct formation bone apparatus fetus

At regular use sesame helps prevent anemia, promotes the production blood cells. It relieves the pregnant woman from constipation, and bowel movements become regular. If you eat the product, there will be no problems with the immune system, and urination will return to normal, which is important during gestation.

Expectant mothers can eat the seeds in any form - adding them to dishes or consuming sesame paste. Sesame halva is also tasty, however, in the third trimester it is undesirable to eat a lot of sweet dishes, especially with honey.

Of course, you shouldn’t eat sesame seeds by the spoonful every day.– it is enough to sometimes add a teaspoon of seeds to food or eat 50 g of paste without harm to health.

Is it possible to eat sesame while breastfeeding?

When breastfeeding, the mother and child's body urgently needs calcium, which can be obtained from sesame in sufficient quantities. The nutritional value of sesame is great, and the quality of milk against its background will be higher. Therefore, the question of whether a nursing mother can eat sesame seeds has a positive answer.

The mother is allowed to consume the plant oil little by little. It is usually seasoned with vegetable salads and added to oriental dishes. Hormonal background when consuming the oil, it returns to normal, heart function improves, skin, hair, and nails come into shape.

Occasionally, an allergy to sesame occurs, so use a new one. This product should be used with caution by nursing mothers. Among other things, overeating may cause nausea and vomiting in the baby.

Therefore, it is enough to add the seeds to baked goods or sprinkle them a little on the salad, and eat a teaspoon of oil per day or also as an additive to dishes.

How much sesame can you eat per day?

The norm for using the product for an adult is no more than 3 teaspoons per day.. Based on the same amount, you can calculate the rate of inclusion of baked goods, pasta and other dishes in the menu.

To make the product easier to chew and digest, it can be soaked. Some people also practice grinding sesame, which will not affect its properties, although it cannot be stored in its ground form. Particularly evident medicinal properties sesame when it is germinated, and the amount of vitamins C and E in it increases significantly.

How and where to buy sesame

Usually you can buy unhulled sesame or ready-packed seeds at any grocery market, as well as in the condiments section of the supermarket. Sesame is also sold in stores healthy eating, in the form of bars - in pharmacies.

When purchasing, evaluate the smell - quality product has a fresh, not musty aroma. Sesame oil is made from raw and roasted sesame (the second is more flavorful), but nutritional value they are the same.

In addition to the above - video: