Sesame Seeds
Sesame seed is the seed of the sesame plant (Sesamum indicum). The plant is an annual herb with foxglove-like flowers that produce pods containing the edible sesame seeds. The pods burst open with a pop when the seeds are mature.
The hulls are usually removed because they contain oxalic acid, which gives a bitter flavor. The seeds can also be pressed for sesame oil. Besides use as a condiment, in Asia, the toasted seeds are used to make sesame paste, which is often used as a peanut butter substitute. In Middle Eastern and Asian cuisine, the untoasted seeds are used to make tahini paste.
Sesame seeds are considered the oldest oilseed crop in the world and have been cultivated for more than 3,500 years. These seeds have a nutty flavor and they can be purchased either shelled or unshelled.
The seeds themselves are very small, only 3-4mm long and 2mm wide. 3.85 million metric tons are produced every year. The seeds are initially found in a black hull inside a pod. Once they are removed, they are stripped of their shells. They come in a wide variety of colors, depending on the variety or strain of the sesame plant.
Sesame seeds contain lignans and phytosterols, which are plant compounds that can help lower cholesterol. Phytosterols are also believed to enhance your immune response and decrease your risk of certain cancers.
Researchers found that out of all the nuts and seeds commonly eaten in the United States, sesame seeds had the highest total phytosterol content with 400 to 413 milligrams per 100 grams.
The sesamin and sesamolin in sesame seeds are known for their antioxidant and antibacterial properties. Antioxidants are important to your health because they protect your body against various diseases by slowing down damage to cells.
The antibacterial activity of sesame seeds is proven to fight against staph infections and strep throat as well as common skin fungi, such as athlete’s foot.
- Antioxidant
- Anti-mutagenic (stops the mutation of cells)
- Anti-hepatotoxic (prevents liver damage)
- Anti-inflammatory (fights inflammation)
- Anti-aging
- Chemopreventive (prevents disease and infection)
Each of these properties plays a role in cancer prevention and therapy. Sesamol may also have the ability to regulate apoptosis (cell death), which means that it contains the potential to target cells at various stages of the cell cycle.
Other vitamins and minerals found in sesame seeds include:
- Phosphorous
- Magnesium
- Iron
- Zinc
- Molybdenum
- Selenium
- Vitamin B1
A quarter-cup serving of dried sesame seeds contains:
- Calories: 206
- Protein: 6 grams
- Fat: 18 grams
- Carbohydrates: 8 grams
- Sodium: 4 milligrams
- Fiber: 4 grams
- Sugar: 0 grams
Natural oil-soluble plant lignans in sesame seeds may help in the reduction of hypertension, according to several research studies. A research study published in the journal Nutrition Review states that these bioactive phenolic plant compounds are may also be in the highest concentration in flax seeds and sesame seeds
Sesame seeds have a significant amount of fiber, important for a healthy digestion. Fiber also works beneficially for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels, thereby acting as a protecting agent against atherosclerosis, heart attacks, and strokes.
The magnesium in sesame seeds can aid in reducing the chances of developiing type-2 diabetes. The magnesium regulates blood pressure and helps improve insulin sensitivity. Sesame seed oil might positively affect the impact of various medications like glibenclamide in patients suffering from type-2 diabetes. It can also be used to improve the medication’s efficacy and regulate the insulin and glucose levels in the body.
Sesame seeds are the richest source of most of the inorganic nutrients, says a report published in the Journal of the American Oil Chemists Society. The levels of essential minerals like zinc, calcium, and phosphorus can be a major boost for your bone health. These minerals are integral parts in creating new bone matter and strengthening and repairing bones weakened by injury or the onset of debilitating bone conditions like osteoporosis.
How to Buy
White and black varieties of sesame seed are available in most grocery stores or co-ops. The white has a delicate flavor and can be used in all dishes calling for sesame seeds. The black seeds have a richer flavor and stronger aroma and are best used alongside other bold ingredients so as not to overwhelm the dish.
Sesame seeds are available packaged in the spice section of grocery stores, as well as in bulk quantity in health food stores and Middle Eastern markets. Due to their high oil content, the seeds will quickly become rancid. It is best to purchase them in small amounts and use them quickly.
How to Store
Sesame seeds should be stored in an airtight container. Unrefrigerated seeds can be kept in a cool, dry place for up to three months. If you refrigerate the seeds, they will last up to six months; frozen ones will be good for up to one year. Sesame oil, on the other hand, is remarkably stable and will keep for years without turning rancid, even in hot climates.
How to Cook
Toast sesame seeds to bring out their nutlike flavor. There are two methods: dry toasting on the stovetop and baking in the oven. The stovetop method is quicker; simply place an even layer of sesame seeds in a dry skillet and cook, stirring occasionally, over medium-low heat until the seeds are golden and fragrant – about three to five minutes. Alternatively, you can spread the seeds on a cookie sheet and toast them in a 350 F oven for eight to 15 minutes, stirring often, until golden brown and fragrant.
Add sesame seeds to salads, smoothies, into bake goods and sprinkle onto both savory and sweet dishes.