Sesame, also known as sesame, is a seed that is obtained from a plant of African origin, whose scientific name is Sesamun indicum L. This seed has a huge amount of benefits, which is why its consumption is highly recognized.

Among the most prominent benefits that are known about the consumption of sesame is that it helps to strengthen the immune system, fight stress, as well as provides the necessary energy to carry out the various activities of the day to day.

Sesame benefits

Sesame contains vitamins and minerals that are beneficial for health, for this reason it is recommended to include it in the daily diet, in order to take advantage of the many benefits it provides to the body, which are:

Reduce the cholesterol

Thanks to its content of Omega 3  and Omega 6 , the consumption of sesame reduces cholesterol levels in the blood in a very effective way. In addition, these seeds have lecithin,  a fatty acid that dilutes fats, which helps them not to adhere to the walls of the arteries.

Improves digestive function

Sesame has a high fiber content that improves the functioning of the digestive system, since it helps prevent constipation and some diseases of the digestive tract. For this it should only be added to meals on a regular basis.

Strengthens bones and teeth

These wonderful seeds have calcium and phosphorus, even more than milk, which is excellent for strengthening bones and teeth, which is why their consumption is recommended to avoid diseases such as osteoporosis.

Prevents cardiovascular diseases

The frequent consumption of sesame, whether mixed in salads, sauces or as a dressing, helps to improve the functions of the cardiovascular system, which allows to prevent disorders such as coronary heart disease, high blood pressure, heart failure, among others.

Fight anemia

Sesame has a high content of iron, an essential mineral for transporting oxygen and carbon dioxide in the blood. That is why the consumption of this seed is recommended in people who suffer from anemia, since it helps to combat and prevent it.

Helps maintain ideal weight

The consumption of sesame can leave a feeling of fullness due to its high fiber content, which is why it is excellent to include it in diets to maintain the ideal weight.

Prevents premature aging

This wonderful seed is a powerful antioxidant, thanks to its high content of vitamin E, which helps prevent degenerative diseases such as cancer.

Other benefits of sesame

The multiple benefits that this seed can provide to the body are wonderful for health, so it is recommended to include it in the diet in salads, sauces, dressings, as well as sesame oil on an empty stomach, for better absorption of its nutrients.

Among other benefits, there are:

  • Improves memory.
  • Helps eliminate fungi and bacteria.
  • Protects the liver and prevents migraines caused by liver problems.
  • Keeps muscles relaxed.
  • Eliminate toxins.
  • Decreases anxiety, stress and fatigue.
  • Prevents sleep problems.
  • It favors the functioning of the muscles.

Roasted sesame properties

The nutritional value of roasted sesame is really interesting, this seed contains the following components:

  • Unsaturated fatty acids.
  • Lecithin.
  • Magnesium.
  • Football.
  • Match.
  • Zinc.
  • Methionine.
  • Vitamins: B1, B9 and E.
  • Vegetable protein.
  • Fiber.

In addition, this seed also has the following healing properties:

  • Antioxidant
  • Antimicrobial.
  • Antifungal.
  • Relaxing.
  • Purifying.
  • Energetic.
  • Laxative.
  • Soothing.

How to consume sesame?

The seeds of the sesame plant have various therapeutic virtues that should be used to the maximum. They can be combined with salads, yogurts, soups, smoothies, breads, cooked vegetables, as well as with other cereals or simply as a dressing in meals.

How is sesame prepared?

Sesame seeds are so noble that they can be mixed in both salty and sweet foods, in order to enjoy its rich flavor and take advantage of its nutrients, for this it is necessary to roast the seeds and then crush them as follows:

  • With the use of a strainer, wash the seeds well, then let them drain.
  • Toast over low heat in a saucepan without oil.
  • Stir with a spatula so that all the seeds are roasted.
  • Crush the previously roasted seeds in a mortar.

It is important to mention that the seeds cannot change color, and that they should not be burned, since they lose their nutrients.

Sesame milk, very nutritious and healthy

Sesame milk is rich in vitamins and minerals. In addition, it provides proteins and unsaturated fatty acids necessary for the body. Being of plant origin, it is lactose free, which is recommended for those who are intolerant to it.

To prepare this rich drink, the following steps must be followed:

  1. Soak a cup of sesame seeds in water for 6 hours.
  2. Then, when the water looks dark, the seeds are strained.
  3. The seeds are then crushed.
  4. Subsequently, it is passed through the blender and water is added until it reaches one liter.
  5. Finally, it is strained so that the milk is without any remains of seeds.

This milk is much thicker than cow’s milk and its flavor is similar to that of peanuts. It is important to bear in mind that sesame milk must be consumed within 3 days of its preparation, as it oxidizes and it is not advisable to consume it after that time.

Sesame water for breastfeeding

Breast milk is very important during the first 6 months of the baby’s life, because through it, the mother passes the nutrients to the baby, in order to strengthen the immune system and protect it from future diseases.

Many times, there are mothers who do not produce enough milk and must resort to the consumption of other liquids to feed the baby. When these types of problems occur, it is recommended to drink sesame water.

Sesame water has excellent benefits for the growing baby, because it is rich in calcium. In addition, thanks to its relaxing properties, this drink reduces the stress of the mother, which helps in the production of milk.

What is sesame seeds used for on an empty stomach?

Sesame seeds are a rich source of nutrients that must be used to the maximum; if they are consumed on an empty stomach, the vitamins and minerals will be easier to assimilate. For this, it is recommended to take a tablespoon of sesame seeds on an empty stomach, which must be chewed very well to digest their nutrients.

On the other hand, if you prefer, you can take a tablespoon of sesame oil, in this way you can also enjoy its healing properties. In addition to better absorbing your nutrients, it will help you reduce your weight.

Contraindications to the consumption of sesame

These natural seeds have important health benefits, however, it is necessary to know that there are certain cases in which ingesting them is not favorable. Among the cases where the consumption of sesame is contraindicated, the following stand out:

  • People with diarrhea: the high fiber content of this seed is totally counterproductive for those who suffer from diarrhea, therefore, it is best to avoid its consumption until this condition ends.
  • Allergy sufferers: although there are no known numerous cases in which sesame is a risk, it is necessary to bear in mind that it is possible to suffer from allergies or sensitivity to its consumption. Therefore, if this reaction is known, it is necessary to avoid the ingestion of this seed, in order to avoid its collateral effects.

Adverse effects of sesame consumption

It is known that the consumption of sesame does not cause significant adverse reactions, however, if this food is ingested without taking into account the contraindications it is possible to present the following side effects:

  • Rashes on the face and body,
  • Itch.
  • Irritations to the skin.
  • Stomach indigestion
  • Gases.
  • Others.

Is it recommended to consume sesame?

Sesame contains a high range of nutrients for the body, which benefit health, so its consumption is recommended in order to treat and avoid some diseases.

In addition, its consumption allows to maintain the ideal weight, a more hydrated and healthy skin, among others. You just need to be creative in the kitchen and start preparing different dishes to taste their flavor and enjoy all its benefits.

On the other hand, it is also advisable to consult a doctor who specializes in nutrition, in order for him to indicate the appropriate frequency of consumption, since it may vary with certain individuals.

Samantha Robson
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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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