Nutty Golden Seeds! Sesame Seeds Benefits & Calories: Rich Nutrition in Small Grains

Through Nutty Golden Seeds! Sesame Seeds Benefits & Calories: Rich Nutrition in Small Grains post, let’s dive deep into the benefits, nutritional components, calories, seasonal timing, how to select, and storage methods of sesame seeds.

If I were to describe sesame seeds in a single sentence:

“Small golden seeds! Nutritious food for health and vitality.”

Sesame seeds are one of the oldest plants in human history, revered as “the food of the gods” in ancient Mesopotamia due to their valuable oil content. Sesame oil was believed to have potent medicinal effects and was used for wound healing or energy restoration by warriors. It is also said that Cleopatra used sesame oil to maintain her beauty in ancient Egypt. These small golden seeds have been cherished as essential ingredients for health and beauty, even to this day.

I have organized the benefits, nutritional components, seasonal timing, and selection methods of sesame seeds in a way that’s easy to understand with illustrations and tables.

Now, let’s get started!

1. Improves Cardiovascular Health

– Sesame seeds are rich in plant-based compounds called lignans, particularly sesamin and sesamolin, which act as powerful antioxidants that reduce oxidative stress caused by free radicals, thus preventing arteriosclerosis. Additionally, phytosterols structurally resemble cholesterol and help inhibit its absorption in the intestines, thereby reducing blood cholesterol levels.

※ Lignans (sesamin, sesamolin): Powerful antioxidants with anti-inflammatory effects, cholesterol regulation, liver protection, and LDL cholesterol reduction.

※ Phytosterols: Structurally similar to cholesterol, they occupy the absorption site in the intestines, preventing cholesterol from being absorbed and leading to its excretion.

2. Antioxidant Effects

– Sesame seeds contain sesamol, a potent antioxidant that neutralizes free radicals and prevents cellular damage. Additionally, they are rich in fat-soluble antioxidants like vitamin E, which protects skin cells, delays aging, and stabilizes cell membranes by preventing lipid oxidation.

※ Sesamol: A powerful antioxidant, more active during sesame oil production, neutralizes free radicals, protects DNA, and has anti-inflammatory effects.

※ Vitamin E: Fat-soluble antioxidant that protects skin cells and prevents lipid oxidation.

3. Blood Sugar Control

– The high magnesium content in sesame seeds improves the function of insulin receptors, enhancing insulin sensitivity. This makes insulin more efficient at controlling blood sugar. The dietary fiber in sesame seeds also slows digestion, helping to moderate post-meal blood sugar spikes.

※ Insulin: A hormone that helps transport blood sugar into cells for use as energy.

※ Magnesium: Enhances the function of insulin receptors and improves insulin efficiency, aiding blood sugar control.

※ Dietary Fiber: Slows the digestion process, ensuring sugars are absorbed gradually into the bloodstream, reducing post-meal blood sugar peaks.

4. Supports Nervous System Health and Energy Metabolism

– The rich content of vitamin B1 in sesame seeds promotes carbohydrate metabolism, assisting in ATP production, which helps reduce fatigue and boosts vitality. Vitamin B6 is essential for enzyme reactions in neurotransmitter synthesis, helping maintain a balance in neurotransmitters.

※ Vitamin B1 (Thiamine): Supports carbohydrate metabolism and ATP production, aiding in nerve function and neurotransmitter synthesis.

※ ATP (Adenosine Triphosphate): The primary energy source for cellular activity and essential for maintaining bodily functions.

※ Vitamin B6 (Pyridoxine): Promotes enzyme reactions that synthesize neurotransmitters like serotonin, dopamine, and norepinephrine, ensuring accurate transmission between nerve cells.

5. Strengthens Bone Health

– The magnesium in sesame seeds promotes calcium absorption and helps deposit it in the bones, improving bone density and strength. Sesamolin also aids in the effective accumulation of calcium in bones, helping to maintain bone density and prevent osteoporosis.

※ Calcium: A crucial component of bones, essential for maintaining bone strength and density.

※ Magnesium: Promotes calcium absorption and helps store it in bones.

※ Sesamolin: A lignan compound that aids in the effective accumulation of calcium in bones.

6. Additional Benefits

– Sesame seeds are also beneficial for: digestive health, hormone balance, liver health, anti-cancer, anti-inflammatory effects, skin health, and immune system strengthening.

※ Skin Health: The abundant vitamin E in sesame seeds plays a significant role in protecting the skin and delaying aging through its antioxidant properties.

※ Digestive Health: The lignans in sesame seeds promote the growth of beneficial gut bacteria, improving gut health and maintaining a healthy intestinal environment.

※ Hormone Balance: Lignans in sesame seeds act like phytoestrogens, helping to balance hormones by either mimicking or regulating estrogen activity in the body.

※ Anti-Cancer: Lignan compounds like sesamin and sesamol have anti-cancer properties, inhibiting cancer cell growth or inducing cancer cell death, reducing cancer risk.

※ Liver Health: Sesamin plays an important role in detoxifying the liver and protecting liver cells.

※ Anti-Inflammatory: The lignan compounds in sesame seeds inhibit the activity of inflammatory mediators, reducing inflammation.

– The calorie content of sesame seeds per 100g is 573 kcal.

– A typical serving (about 1 tablespoon, 15g) contains about 90 kcal.

– Sesame seeds are high in calories and provide various essential nutrients. Most of the calories come from healthy unsaturated fats, making sesame seeds an excellent source of healthy fats.

※ Season: The peak harvest time for sesame seeds is from August to October

– Typically, sesame seeds are sown between May and June and harvested between late August and early October. Sesame seeds harvested during their season are fresher, richer in nutrients, and offer superior taste and aroma.

– The oil content in sesame seeds is at its best during this time, enhancing the depth and nuttiness of sesame oil or dishes made with sesame seeds.

– Color: Fresh sesame seeds have a fine, yellowish-white color. For white sesame seeds, look for ones with a clean, even color and a shiny luster.

– Smell: Fresh sesame seeds have a strong nutty aroma.

– Size and Shape: Look for sesame seeds that are uniform in size without broken grains.

– Texture: When held in hand, fresh sesame seeds should feel firm and dry.

– Weight: Heavier sesame seeds indicate they retain appropriate moisture, which is a sign of good quality.

1. Storage Methods

– Airtight Container: Sesame seeds are sensitive to moisture and air, so they should always be stored in airtight containers.

– Dark-colored Containers: To protect the oil content in sesame seeds from light, it’s better to use dark-colored containers.

– Cool Storage: When stored at room temperature, sesame seeds should be kept in a cool place away from direct sunlight.

– Refrigeration: When refrigerated, sesame seeds can stay fresh for 6 months to 1 year.

– Freezing: When frozen, sesame seeds can maintain freshness for over a year, and they can be thawed naturally before use to retain their original taste and aroma.

2. Precautions

– Storing Roasted Sesame Seeds: Once roasted, sesame seeds go rancid faster, so roasted sesame seeds should be refrigerated and consumed quickly.

– Shelf Life: Roasted sesame seeds can stay fresh in the refrigerator for about 1 month and in the freezer for about 3 months.

Through Nutty Golden Seeds! Sesame Seeds Benefits & Calories: Rich Nutrition in Small Grains post, we’ve explored the benefits, nutritional components, calories, seasonal timing, how to select, and store sesame seeds in detail. I hope this post has helped you learn more about sesame seeds.

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Thank you for reading this long post!