Sesame

People who do not consume dairy products have sesame seeds –also known as sesame seeds in southern Spain– a valid source of calcium: 25 g provide a third of the recommended daily allowance or CDR, more than milk, proportionally.

It also provides notable doses of magnesium, copperand also of ironespecially black sesame (25% of the RDA), match (20% of the RDA) zinc and manganese (13%).

It also contains some potassium, selenium, silicon, and boron, yes rich in vitamins important for the nervous system and other vital functions, in particular B1 (30% of the RDA), B3, and E (10%) B6 and folic acid (12%).

Another peculiarity of these seeds is its abundance in lecithin, It is useful for reducing and controlling cholesterol levels, as well as for regulating the nervous system.

heart friendly fats

sesame seeds They stand out for their high lipid content, of which 80% are monounsaturated and polyunsaturated fatty acids, such as oleic acid and linoleic acid or omega-6. These fats decrease the blood concentration of triglycerides and the reduction of arterial pressure. They also constitute a great source of lecithin, a phosphorated fat that performs vital functions in the body; In addition, it is part of nervous tissue, semen and bile, and is involved in the proper functioning of the sexual glands. Lecithin is also a powerful emulsifier that facilitates the dissolution of fats in an aqueous medium. This property is also beneficial for health, since by emulsifying cholesterol, it facilitates its elimination and prevents it from being deposited on arterial walls.

very nutritious

Regarding its protein content (20%), sesame provides 15 different amino acids, among which stands out an essential one called methionine. It should be noted that sesame fiber it is slightly laxative and that its mucilages help protect the intestinal flora. The combination of all these nutrients give sesame a great remineralizing, energetic and restorative power, useful for both the muscular and nervous systems. It is considered a good blood alkalizer and protects the circulatory system from the effects of stress and lack of physical activity.

Who should take sesame?

Included in the diet of the elderly it can attenuate osteoporosis, bone weakness or hair loss.Young people can take it as an aid in studies and sports activities. Sesame is recommended if you suffer from nervous or emotional problems such as stress, exhaustion, memory loss or discouragement. It is advised both to pregnant women like convalescent people to avoid major nutrient deficiencies and for its regenerative effect on tissues. The presence of phytoestrogens and fatty acids This may explain why in ancient traditional recipes it was indicated to improve menstrual disorders. Ayurvedic medicine uses sesame as a massage oil. In external use, it is ideal for revitalizing the skin, treating cracks in the hands or relieving cold feet.

sesame in the kitchen

Both the seeds and sesame oil are one of the oldest condiments of which there is news

Although its origin is probably Asianthe cultivation of sesame, popularly known in Spain as sesame, is lost in time.

Kitchens like those of middle East They have known how to make wise use of their virtues in traditional dishes exquisite.

His nutty flavor result suitable for both savory dishes and pastries sweet, and as there are several presentations -such as oil, tahini or sprouts- it offers different textures and uses that give a lot of play in the kitchen.

Sesame seeds

In our culture, the most common is to consume sesame in the form of seeds. They can be covered in breads or crackers, or included in salads, pasta or rice dishes, sauces, and desserts.

there are of three colors: brown, white and black. The best known to us are the brown ones, although the black ones start to win popularity for its reputed aphrodisiac power.

Besides, sprinkle some seeds on a salad, some crepes or cupcakes, it always gives them a more showy and appetizing touch. Before using the seeds, it is advisable to toast them a bit, as they are more digestible and tasty.

However, if they are going to be used to decorate a cake or a vegetable filling baked or gratin, it is preferable to use them raw to avoid they are toasted too much and they dry out

On the other hand, as it is a seed, sesame can be germinated at home to include in salads or tortillas.

healthy sesame oil

A delicious oil is also extracted from sesame seeds by cold pressure. amber color that can be kept for years without going rancid thanks to sesamol It contains a powerful antioxidant.

This oil, common in Chinese recipes, is much appreciated for macrobiotic cooking and integrates into many cosmetic formulas to care for the skin.

Sesame oil has a 85% monounsaturated and polyunsaturated fatty acids, a combination that helps protect the cardiocirculatory system.

It is expensive but its great quality makes it go a long way and it is preserved for a long time thanks to the vitamin E it contains.

Other ways to use sesame in cooking

In addition, sesame can be included in the diet in the form of tahini or sesame buttera creamy paste of finely ground seeds very popular in the Middle East.

With it, and with cooked chickpeas, lemon and garlica delicious vegetable pâté is also traditional in these countries and increasingly well known in ours: the hummus.

The halvahon the other hand, is a typical sweet based on sesame and honey.

Another way to take advantage of the benefits of sesame is to use as a condiment the gomasio or sesame salta typical Japanese preparation that mixes the roasted seeds with a small proportion of sea salt.

Can be used as a salt substitutehealthier because it does not give you so much thirst and provides valuable nutrients.