SESAME SEEDS HEALTH BENEFITS AND MINERALS

Posted in DRY FRUITS AND SEEDS HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Flavorful, crunchy sesame seeds are widely considered healthy foods. 100 g of seeds carry 573 calories. Although, much of its calorie comes from fats, sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.

2.  The seeds are especially rich in mono-unsaturated fatty acid, oleic acid, which comprises up to 50% fatty acids in them. Oleic acid helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help prevent coronary artery disease, and stroke by favoring healthy lipid profile.

3.  The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).

4.  In addition, sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.

5.  Sesame is among the seeds rich in quality vitamins, and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.

6.  100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may prevent neural tube defects in the newborns.

7.  Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

8.  The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

9.  Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

Minerals:

Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

573 Kcal

29%

Carbohydrates

23.45 g

18%

Protein

17.73 g

32%

Total Fat

49.67 g

166%

Cholesterol

0 mg

0%

Dietary Fiber

11.8 g

31%

VITAMINS

Folates

97 µg

25%

Niacin

4.515 mg

28%

Pantothenic acid

0.050 mg

1%

Pyridoxine

0.790 mg

61%

Riboflavin

0.247 mg

19%

Thiamin

0.791 mg

66%

Vitamin A

9 IU

<1%

Vitamin C

0

0%

Vitamin E

0.25 mg

2%

ELECTROLYTES

Sodium

11 mg

1%

Potassium

468 mg

10%

MINERALS

Calcium

975 mg

98%

Copper

4.082 mg

453%

Iron

14.55 mg

182%

Magnesium

351 mg

88%

Manganese

2.460 mg

107%

Phosphorus

629 mg

90%

Selenium

34.4 µg

62.5%

Zinc

7.75 mg

70%

PHYTO-NUTRIENTS

Carotene-ß

5 µg

--

Crypto-xanthin-ß

0 µg

--

Lutein-zeaxanthin

0 µg

--

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