Sesame Seed

Date : Tuesday , 2017/02/21 20:39
Sesame Seed

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year.
Sesame seeds may be the oldest condiment known to man. They are highly valued for their oil which is exceptionally resistant to rancidity. "Open sesame"—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum. 
 

Health Benefits

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.
 

Rich In Beneficial Minerals

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium. This rich assortment of minerals translates into the following health benefits:
 

Copper Provides Relief for Rheumatoid Arthritis

Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper's effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin—the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.
 

Magnesium Supports Vascular and Respiratory Health

Studies have supported magnesium's usefulness in:

  • Preventing the airway spasm in asthma
  • Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease
  • Preventing the trigeminal blood vessel spasm that triggers migraine attacks
  • Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause
  • Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS
 

In recent studies, calcium has been shown to:

  • Help protect colon cells from cancer-causing chemicals
  • Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
  • Help prevent migraine headaches in those who suffer from them
  • Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle


There is a little bit of controversy about sesame seeds and calcium, because there is a substantial difference between the calcium content of hulled versus unhulled sesame seeds. When the hulls remain on the seeds, one tablespoon of sesame seeds will contains about 88 milligrams of calcium. When the hulls are removed, this same tablespoon will contain about 37 milligrams (about 60% less). Tahini—a spreadable paste made from ground sesame seeds—is usually made from hulled seeds (seeds with the hulls removed, called kernels), and so it will usually contain this lower amount of calcium.

The term "sesame butter" can sometimes refer to tahini made from sesame seed kernels, or it can also be used to mean a seed paste made from whole sesame seeds—hull included.
Although the seed hulls provide an additional 51 milligrams of calcium per tablespoon of seeds, the calcium found in the hulls appears in large part to be found in the form of calcium oxalate. This form of calcium is different than the form found in the kernels, and it is a less absorbable form of calcium. So even though a person would be likely to get more calcium from sesame seeds or sesame seed butter that contained the hulls, there is a question about how much more calcium would be involved. It would defintely be less than the 51 additional milligrams found in the seed hulls.
 

Zinc for Bone Health

Another reason for older men to make zinc-rich foods such as sesame seeds a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of 396 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.
 

Sesame Seeds' Phytosterols Lower Cholesterol

Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols—and cardio-protective fiber, minerals and healthy fats as well?

In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.
Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams), and English walnuts and Brazil nuts the lowest (113 mg/100grams and 95 mg/100 grams). (100 grams is equivalent to 3.5 ounces.) Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), followed by pumpkin seeds (265 mg/100 g).
 

Description

Sesame seeds are tiny, flat oval seeds with a nutty taste and a delicate, almost invisible crunch. They come in a host of different colors, depending upon the variety, including white, yellow, black and red.

Sesame seeds are highly valued for their high content of sesame oil, an oil that is very resistant to rancidity. Sesame seeds are the main ingredients in both tahini and the Middle Eastern sweet treat, halvah.

Open sesame—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.
 

History

While sesame seeds have been grown in tropical regions throughout the world since prehistoric times, traditional myths hold that their origins go back even further. According to Assyrian legend, when the gods met to create the world, they drank wine made from sesame seeds.

These seeds were thought to have first originated in India and were mentioned in early Hindu legends. In these legends, tales are told in which sesame seeds represent a symbol of immortality. From India, sesame seeds were introduced throughout the Middle East, Africa and Asia.

Sesame seeds were one of the first crops processed for oil as well as one of the earliest condiments. The addition of sesame seeds to baked goods can be traced back to ancient Egyptian times from an ancient tomb painting that depicts a baker adding the seeds to bread dough.

Sesame seeds were brought to the United States from Africa during the late 17th century. Currently, the largest commercial producers of sesame seeds include India, China and Mexico.
 

How to Select and Store

Sesame seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you can purchase in the bulk section, make sure that the bins containing the sesame seeds are covered and that the store has a good product turnover to ensure maximal freshness.

Whether purchasing sesame seeds in bulk or in a packaged container, make sure there is no evidence of moisture. Additionally, since they have a high oil content and can become rancid, smell those in bulk bins to ensure that they smell fresh.

Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place. Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or
freezer.

 

How to Enjoy

 

A Few Quick Serving Ideas

  • Add sesame seeds into the batter the next time you make homemade bread, muffins or cookies.
  • Use the traditional macrobiotic seasoning, gomasio, to enliven your food. You can either purchase gomasio at a health food store or make your own by using a mortar and pestle. Simply mix together one part dry roasted sea salt with twelve parts dry roasted sesame seeds.
  • Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
  • Spread tahini (sesame paste) on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
  • Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
  • Healthy sauté chicken with sesame seeds, soy sauce, garlic, ginger and your favorite vegetables for a healthy, but quick, Asian-inspired dinner.

 

Individual Concerns

Sesame Seeds and Food Allergies

While not among the top eight food allergen groups in the United States, sesame seeds are a food that researchers have found to be associated with an increased prevalence of food allergy. For helpful information about this topic, please see our article, An Overview of Adverse Food Reactions.
 

Nutritional Profile

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of calcium, phosphorus, magnesium, iron, zinc, molybdenum, vitamin B1, selenium and dietary

hulled sesame seedsnatural shite sesame seedroasted toasted sesame



source: The World's Highest Food