Pamela Durkin
Throughout Asia, sesame seeds have long been revered for their ability to promote health and longevity. This reverence is not unwarranted. Current research suggests the delicate seeds can enhance human health in myriad ways, and they may help mitigate the effects of aging.
When you consider their nutrient density, it’s hardly surprising that sesame seeds have huge health benefits. The tiny seeds are teeming with B-complex vitamins, calcium, copper, iron, magnesium, manganese, and phosphorus. Plus, they boast a good amount of fibre and heart-healthy monounsaturated fatty acids. What’s more, sesame seeds play host to a unique mix of lignans (certain plant-based antioxidants) that have been shown to help protect us from a variety of chronic ailments.
Heart-health helper
Studies indicate sesame seeds and sesame oil may help prevent heart disease—a major risk factor of diabetes. Sesame delivers its cardio-protective effect by lowering blood pressure and LDL (bad) cholesterol and by inhibiting atherosclerosis (hardening and narrowing of the arteries). In one study, type 2 diabetics who ate tahini (sesame paste) with their breakfast for six weeks showed significant decreases in the heart-disease-promoting index of plasma.
Promising cancer fighter
Lab research has discovered that a lignan in sesame seeds called sesamin shows promise in combating breast, lung, gallbladder, and skin cancer by inhibiting tumour growth and inducing cancer cell apoptosis (cell death).
Neuroprotector
Sesame seeds may also help protect your brain. Emerging animal research suggests sesamin can provide significant neuroprotection by ameliorating the effects of brain injuries, seizures, and stroke, and by helping to suppress the production of brain plaques associated with Alzheimer’s disease.
Thankfully, these delicious seeds can be enjoyed in a variety of ways that will enhance your family’s meals—and their health. Here are just a few sesame seed recipes to warm up to.
“Open-Sesame” Carrot and Chickpea Salad
Turkey Breast Cutlets with Sesame Gremolata
Chicken and Prawn Sesame Wontons
Sesame Apricot Blondies
Easy ways to enjoy sesame seeds
To reap the health benefits of sesame seeds, regular consumption is key. So why limit your intake to the occasional spoonful of hummus that’s rich in tahini (sesame seed paste) or an indulgent nibble of sesame brittle? There are plenty of delicious and healthy ways to incorporate sesame seeds into your culinary repertoire.
- Try adding sesame seeds to your homemade muffin, bread, cookie, and cake batters.
- Toss a spoonful into your morning smoothie or cereal bowl for an extra dose of healthy fats and a pleasing nutty flavour.
- Elevate the taste of your steamed veggies by tossing them with lemon juice and a sprinkle of sesame seeds.
- Purchase some za’atar—an aromatic Middle Eastern spice blend often made from a mix of thyme, oregano, marjoram, sea salt, and toasted sesame seeds. It adds intrigue to everything from pilafs to soups and stews.
- Whip up some baba ghanouj—a Middle Eastern spread often made from roasted eggplant, lemon juice, garlic, tahini, cumin, and olive oil.
- Mix tahini with maple syrup or coconut nectar and use it atop pancakes, toast, or your morning porridge.
- Blend tahini with honey and soaked Medjool dates and use the resulting paste as a sweet spread—it’s simply scrumptious atop sliced banana.
- Add sesame seeds to stir-fries or marinades for various meats.
- Use sesame seeds as “breading” for various fillets.
- Mix 1 part dry-roasted sea salt with 12 parts dry-roasted sesame seeds to make the macrobiotic seasoning gomasio. It can be stored and sprinkled sparingly on pasta, grain dishes, and more.
Can’t get enough of that sesamin?
If you want to boost your intake of sesamin—an important antioxidant in sesame—you can also supplement with it. Speak with your health care practitioner to determine if this is right for you.
Pamela Durkin
Pamela Durkin is a registered nutritional consultant and freelance health journalist based in Victoria, BC.
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