How much calcium is in sesame? How to eat sesame seeds to absorb calcium? Sesame seed: benefits and harms, how to take

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

"Sim-sim, open up!" - such a simple spell is pronounced by the hero of the Arabic fairy tale "Ali Baba and the Forty Thieves" in order to open the entrance to the cave with untold riches. In Western translations, this phrase is better known as "Open Sesame". But did you know that sesame – Sesamun indicum – is the scientific name for sesame seeds? It is believed that the use of the name of these particular seeds is not accidental: their peculiarity lies in the fact that during ripening, sesame seeds burst, making a crack, very similar to the sound of opening the door to a cave.

In general, sesame has been used by humans as a dietary supplement for many thousands of years. And this is not surprising! Sesame seeds are champions: the calcium content in sesame is higher than in cheese. But this is an important trace element, without which the functioning of the humanorganism. Let's find out what the benefits and harms of sesame seeds are, how to take it in order to get the most out of it.

Let's start by defining what this unique plant actually is.

What is sesame?

It is an annual or perennial tropical plant whose seeds have been known for medicinal properties for over 3,500 years. By cultivating sesame and studying its properties, our distant ancestors managed to obtain not only a source of he althy oil, but also a remedy for a number of diseases.

Despite the fact that sesame is a herbaceous plant, outwardly it looks like a small bush with pod fruits. These fruits, ripening, burst, making a characteristic crack and throwing out flat seeds. The seeds themselves, despite their small size (100 g contains at least 500 pieces), are valued due to their high nutritional properties.

Depending on the variety, there are sesame seeds of different colors: black, white, yellow and even red. It is worth noting that each species has its own unique taste and contains a different amount of useful trace elements. For this reason, it is very difficult to give an unambiguous answer to the question of which of the varieties is most useful. We only note that the most valuable are black seeds that have not undergone the process of purification from the husk.

The birthplace of the sesame seed

Sesame seeds have been cultivated in tropical regions around the world since prehistoricperiod, however, in the cultures of some peoples, myths are still alive, according to which the origin of the plant has even deeper roots. According to one of the Assyrian legends, when the ancient gods met and decided to create our world, they drank wine from sesame seeds.

The first references to the use of sesame seeds by humans are found in early Hindu legends, so India is traditionally considered the birthplace of this miraculous plant. From India, sesame gradually spread throughout the countries of the Middle East, Africa and Asia. Today it has become an indispensable component for the manufacture of butter and all kinds of seasonings. Metaphorically, he is called "the emperor of the grains of the East and the king of oils of the West."

The largest sesame producers today are India, China and Mexico.

What is the use of sesame seeds?

Sesame seeds are half fat. In the remaining part, about 30% is accounted for by vegetable protein. Despite the fact that this combination has obvious benefits, it is very high in calories - 100 g of sesame contains 560 kcal. Therefore, you should not abuse it - it is enough to eat 1.5 tbsp per day. l. to get the maximum he alth benefits. In this case, the reception of seeds should be carried out in the morning or afternoon. Those who have problems with overweight should pay special attention to this fact.

Sesame is a real storehouse of vitamins. It contains 10 nutrients that must be present in the diet forhe althy functioning of the body and excellent well-being. The table shows how many percent of these substances from the average daily norm are contained in a serving (35 g) of sesame seeds. The effect of some of them on the body is also described below.

Nutrients	Percent of content
Copper	163 %
Manganese	39 %
Calcium	35 %
Phosphorus	32 %
Magnesium	30%
Iron	29 %
Zinc	25 %
Molybdenum	24 %
Selenium	23 %
Vitamin B1	23 %

In addition to these substances, sesame contains sesamin and sesamolin. These two absolutely unique antioxidants are the best known lignans and serve a wide range of functions in the body. They have anti-inflammatory and fat-burning properties, start metabolic processes and are involved in the absorption of vitamin E.

Copper

This vital trace element, which is involved in the formation of hemoglobin and red blood cells, ensures the metabolism of iron in the body, increases the absorption of proteins and carbohydrates, and also hasanti-inflammatory properties. Thus, copper can significantly improve the condition of a person suffering from an autoimmune disease (in particular, rheumatoid arthritis).

Magnesium

Magnesium is essential for the proper functioning of the heart and the transmission of nerve impulses. It provides the exchange of protein and nucleic acids, is involved in the process of extracting energy from food. In addition, it helps to normalize sleep and restore the nervous system.

Zinc

Zinc is necessary for the organization of normal processes of bone tissue development, cell regeneration and reproduction. It supports the reproductive function of the body, participates in the growth of hair and nails, and also reduces the harmful effects of toxic substances.

Calcium. How much calcium is in sesame?

Numerous studies have confirmed the positive properties that calcium has on the human body. Since ancient times, people have known about them and used sesame seeds as a source of calcium. What properties are we talking about?

• Protecting the walls of the colon from harmful chemicals that cause cancer.
• Normalization of blood acidity due to alkaline-forming effect.
• Strengthening bones and preventing brittle bones that can result from menopause and arthritis.
• Preventing the development of diseases caused by a lack of calcium in the body, such as osteoporosis.
• Prevention of headaches and relief of migraine in people who are prone to it.
• Reduce symptoms of PMS during the menstrual cycle, especially during the luteal phase.

Calcium is contained in sufficient amounts in sesame. Unfortunately, this fact itself does not at all guarantee that all of it will be fully received by the body during use. The question arises, in what form would it be more correct to eat sesame seeds so that the calcium contained in it is absorbed?

As a rule, various grocery chains offer to purchase peeled white sesame seeds. But it is known that, in comparison with whole seeds, such sesame seeds contain 10-12 times less calcium. This position causes some controversy among nutritionists. However, when answering the question, which sesame contains more calcium, it is worth giving preference to dry crumbly seeds, in which this useful mineral is contained in the maximum volume.

You can also highlight a number of simple rules for the proper storage and use of seeds. Try to follow them to keep the calcium in sesame:

• shelf life of sesame is no more than 6 months;
• Product should be kept in a closed container, protected from direct sunlight;
• during cooking, do not subject the seeds to prolonged heat treatment;
• if the seeds are going to be used to make sesame milk, it is very important to follow all the necessary recommendations and withstand the soaking time.

Remember that in order for calcium to be absorbed, it is necessary that the body receives enough vitamin D. Provide this only forIt's not possible to count meals, so it's worth going out more often in clear weather and taking walks.

Is it harmful to use sesame seeds?

Even the most he althy foods must be consumed in strict accordance with the characteristics of your body. Sesame is not recommended for asthmatics and people with individual intolerance to sesame. Like many nuts, the seeds can cause allergy-like symptoms, from runny nose and mild eye redness to angioedema and anaphylactic shock.

If you regularly abuse the product, dangerous diseases such as colitis, chronic diarrhea, and intestinal cancer can develop. A single excess of consumption leads to stool disorders and can cause appendicitis.

Sesame black and white: what's the difference?

The choice of one or another variety of sesame depends on the purpose for which it will be used. For the preparation of various bakery products, white sesame seeds are usually used. After removing the husk, they acquire a softer texture and a sweetish taste. Black sesame, on the other hand, crunches on the teeth and has a bright nutty flavor. The nutritional value of both varieties is about the same, but black seeds contain more calcium, zinc, vitamin B and other minerals.

Thus, you have found out the benefits, harms and how to take sesame seeds and now you know how to use it correctly so as not to harm your he alth.