Sesame or sesame seeds, as they are known, are characterized by being sources of calcium, folic acid and phytosterols, providing health benefits, especially for the control of various diseases, in case of pregnancy and menopause.
It is recommended to add them to meals daily since they do not have any contraindications, and it is very important to chew them very well to obtain all their benefits.
Sesame seeds come from the plant called Sesamum indicum, with a high nutritional value because it contains proteins, unsaturated fatty acids, calcium, magnesium, vitamin E and fibers.
When reviewing the nutritional value of 100 grams of whole, roasted and toasted sesame seeds, we can find that it contains 25.7 grams of carbohydrates, 14.0 grams of fiber, 16.96 grams of protein, 11 milligrams of sodium, and 3.30 grams of water. It also provides 565 calories, 48.00 grams of fat, Vitamin B-9, Vitamin A or Vitamin B-3, indicates the Todo Alimentos portal.
Sesame is a source of calcium, folic acid, that is, group B vitamins, but above all folic acid, up to almost 97% is folic acid, explains Doctor Bueno, General Surgeon, specialist in digestive surgery on his YouTube channel Medicina Clara.
When talking about calcium consumption, we automatically think of dairy products, milk, cheese, but sesame seeds are an important source, which is why it is recommended for pregnant women.
The other beneficial effect it has is the amount of phytosterols it has, that is, those fatty acids that are beneficial for cardiovascular diseases, to reduce cholesterol and to have those essential fatty acids for our body, for the formation, for example, of cell membranes.
Explains Dr. Well, we need to have those “good fats in quotes, and reduce cholesterol. So, in the long run, what they do is have some beneficial effect on metabolic syndrome in our body.”
Benefits of consuming sesame seeds It helps with the symptoms of menopause, according to some scientific studies, if consumed daily it improves the health status of menopausal women.
This is because it helps reduce cholesterol levels. As it is a source of calcium, it prevents the development of osteoporosis and promotes the increase in estrogen production, which influences the attenuation of hot flashes and headaches.
The consumption of sesame seeds helps the development of the bones and maintains the bone structure because they contain good amounts of calcium, phosphorus and magnesium, preventing diseases such as osteoporosis.
Add sesame seeds to your meals
Sesame seeds have a very characteristic rich flavor that is very versatile when used in cooking.
You can consume it directly raw, toasted or add it to breads, cakes, cupcakes or cookies.
One of the benefits of sesame seeds is that they do not alter the flavor of food, which is why they can also be added to yogurt, rice, salads, cereals, porridge, smoothies, juices, or creams such as hummus.
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