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The Plentifulness of Sesame
Table of Contents
1. Extraordinary grains
Sesame is an annual oilseed plant that is cultivated solely in cultivation. Kunjut, also known as eastern legume, is a species found primarily in India, China, Mexico, Guatemala, and Sudan. It is used in gastronomy as a flavorful additive to sweets and for producing sesame oil through cold pressing. Kunjut is also used in cosmetics, where the essential oil extracted from the flowers of this plant is utilized in the perfumery industry. In traditional Indian medicine, a decoction of sesame leaves (based on vinegar) was used to treat scabies. Sesame oil can also be used to soften and moisturize the skin and alleviate discomfort. In China, it is also used to improve the functioning of digestive organs such as the spleen, pancreas, and stomach.2. Sesame in food - Why is it worth incorporating it into your diet?
Sesame is a rich source of calcium – one of the basic building materials of the bone system. It is undoubtedly of great importance in cases associated with it (e.g. osteoporosis). Additionally, the presence of this element also affects the functioning of the muscular and cardiovascular systems. A small portion of sesame seeds (100 g) provides up to 1160 mg of calcium. Eastern sesame also contains another essential ingredient – sesamin. This is one of two richest sources of ligands in the human diet (the other, in most cases, is flaxseed). Sesamin is a dietary supplement with antioxidant and anti-inflammatory properties. It has a beneficial effect on the cardiovascular system and also has an antidepressant and relaxing effect. Its impact on the psychological sphere can be explained by the high dose of magnesium, which lowers the stress level and has a positive effect on the nervous system. Sesame is also a source of phytosterols, i.e. plant compounds responsible for regulating the work of the cardiovascular system. Their health-promoting properties include protection against heart diseases, lowering the bad cholesterol LDL level, and prophylaxis of prostate cancer. It is important not to forget that this effect is also influenced by another feature. Sesame as an oil-containing plant has a high dose of omega-3 unsaturated fatty acids. Moreover, sesame is a source of high-quality protein (equivalent to chicken protein), fat-soluble vitamins (A and E) and from the B group, as well as lecithin, which improves memory processes and overall brain function.3. How to incorporate sesame into daily diet?
Sesame is a food product of high nutritional value, which has a relatively small number of contraindications. People who suffer from allergies, have a tendency to diarrhea, or have kidney stones should avoid consuming sesame seeds. There are no specific guidelines on the use of sesame in the diet. Just as with other nutrients, it should be used systematically and in the right amount to achieve the desired effects. In the case of sesamin supplementation, it is recommended to consume between 100 to 150 grams of this product daily to meet the need for vitamin E and maintain its level in the body. When the source of this substance is sesame seeds, a dose of 50 to 70 grams of these seeds is suggested.
