Sesame - Nutritional Value, Healing Properties, Facts

Indian sesame (Sesamum indicum L.) is an annual plant, also known as sesame and eastern sesame. Today, it no longer occurs in natural habitats, and its cultivation areas are vast and fully intended for utilitarian purposes. Indian sesame belongs to the family of oilseeds and can reach up to 1.5 m in height. The leaves are small, but the surface is covered with tiny, glandular hairs. The flowers have a diameter of about 3 cm and come in various colors, from white to red and dark violet, depending on the variety. The fruits of sesame are capsules containing about 80-100 dark, flat, and matte seeds with an intense aroma. The color of the seeds can also vary from cream to black. Sesame is a rich source of many nutritious and health benefits, which leads to its widespread use in kitchens around the world.

Sesame is an oil-bearing plant primarily used in the production of edible sesame oil. Therefore, it should come as no surprise that it is an extremely high-energy raw material. In 100 g of Indian sesame, there are up to 647 kcal. Although the majority of this consists of fats (59.9 g/100 g of product), the seeds also contain a significant amount of protein - 23.2 g/100 g. Therefore, they are an excellent alternative for vegan or vegetarian dieters. However, it should be noted that this is not a complete protein. Additionally, sesame contains a small amount of digestible carbohydrates - 2.1 g/100 g and a larger amount of dietary fiber - 7.9 g/100 g. Sesame is a true treasure trove of nutrients. It contains a large amount of unsaturated fatty acids such as oleic acid and linoleic acid (21.4 g/100 g). It also has a rich selection of exogenous amino acids with various therapeutic properties. Sesame seeds are characterized by a relatively high content of plant phytosterols. In 100 g of raw material, we can find about 231-1900 mg of these substances, compared to sesame oil, which contains an average of 360-473 mg of phytosterols. When it comes to vitamins, sesame contains a relatively small amount of them. However, it can contain B-group vitamins such as folic acid, vitamins B2, B3, B6, and B1. The high content of mineral components compensates for the small amount of vitamins. Already 100 grams of sesame seeds almost completely cover our daily requirement for calcium, magnesium, phosphorus, iron, zinc, and copper. This is especially important for vegans, who have a limited intake of calcium in their diets.

Sesame is known for centuries as a plant with particular therapeutic properties. The first documented mention of its beneficial effects on health is from 1150 B.C.E. These records attribute the power of sunlight to sesame seeds. To this day, it is not known what specific therapeutic properties the authors of the text were referring to. However, it can be said that sesame seeds were believed to have a very positive effect on the functioning of the human body. The main active substances in sesame are the previously mentioned tocopherols. Sesame oil contains large amounts of gamma-tocopherol. Compounds of this group are present not only in oily plants, but also in corn and soybeans. They are characterized by strong antioxidant and anti-inflammatory effects. Sesame owes its antioxidant activity to a large amount of sesamol and sesamina. Both of these substances exhibit resistance to oxidation processes. Research confirms that sesamol and sesamina are beneficial for the functioning of the nervous system. They reduce the frequency of seizures, relieve nervous tension. They can also be used in the treatment of Alzheimer's disease, as they improve cognitive functions and inhibit neurodegenerative processes. Sesamol and sesamina are also used in the treatment of some genetic diseases, such as Huntington's disease. In addition, they reduce the symptoms of oxidative stress in the heart muscle, which reduces the risk of developing cardiovascular diseases. The high content of dietary fiber in sesame seeds is characterized by high binding capacity. During the passage of food through the digestive system, it binds all harmful substances, toxins and anti-nutritive substances. This supports detoxification processes in our body and facilitates digestion, which allows for better satisfaction of the body's needs.

Sesame can be successfully employed in a broad range of dishes due to its versatility and distinctive, pleasant taste. It is frequently used to prepare a wide variety of delicious desserts, including the renowned chalva. Furthermore, sesame can be utilized as an ingredient in many healthy dishes of Asian cuisine, as a component of meat coatings, and as an additive to sushi. Sesame is also utilized in the production of tahini paste, which is indispensable for preparing homemade hummus. In summary, sesame is a product deserving of our attention, as it is endowed with high nutritional value and scientifically proven health benefits. The addition of even small amounts of sesame to our dishes can contribute to making them more refined and nutritious. However, it should be noted that sesame is known to cause severe food allergies and is on the list of the top 12 allergenic foods.