Sesame Seeds

If I’m going to add seeds as a garnish to a salad, or as a topping for bread, I’m likely to choose sesame seeds, not simply because they look pretty, but because of their nutritional and health benefits. I prefer the white sesame seeds, which are hulled, as opposed to the black sesame seeds, which retain their dry outer covering. Sesame seeds, perhaps the oldest condiment known to man, add a nutty taste and a delicate, almost invisible, crunch to many dishes. They are also the main ingredients in tahini, a sesame seed paste used in North African, Greek, Turkish, and Middle Eastern cuisine, and one of the essential ingredients of the delicious Middle Eastern sweet call halvah. 

These delightful little seeds are great for all the family, especially if you are vegetarian or don’t always eat meat in your diet. A large handful supplies about 26 grams of protein, which translates to almost two thirds of the daily requirements of a reasonably active man. Unusual for vegetable sources, sesame seeds are also rich in amino acids methionine and tryptophan, which are important for good liver and kidney function. They also provide the minerals iron and zinc, which benefit from consuming a vitamin C rich fruit or vegetable with the same meal to help absorption of these minerals. The zinc in sesame seeds promotes bone health and prevents osteoporosis later in life. Other minerals include manganese, copper, phosphorus and calcium.

Among all the nuts and seeds commonly eaten across the world, sesame seeds have been found to contain the highest amount of phytosterols, which are known to lower LDL, the bad cholesterol. Sesame seeds increase your levels of Vitamin E, which plays a vital role in fighting disease. These seeds can improve the effectiveness of certain diabetes medication.

The antioxidants in sesame seeds fight free radicals, thereby strengthening the immune system promoting youthfulness and encouraging and maintaining sexual vigour. A substance in sesame seeds has been found to inhibit the spread of many cancers and the oil, which is rich in Omega-6 fatty acids, is known to reduce hypertension and ease stress. 

With all the above taken into consideration, you have to admit that these tiny, crunchy, nutty  seeds are a nutritional wonder.