Sesame seeds: uses and nutritional benefits

• Hypocholesterolemic (fiber, omega-6, phytosterol, polyphenol, flavonoid): thanks to these nutrients, Sesame seeds reduce the absorption of cholesterol and reduce LDL cholesterol (bad cholesterol).

• Anti-oxidant (copper, manganese, selenium, zinc): Sesame seeds neutralize free radicals. They provide the cofactors of the body's antioxidant enzymes: copper, manganese, selenium and zinc. The antioxidant activity of sesame seeds has been studied at length and also appears to be linked to its lignans (sesamol, sesamolinol, pinoresinol and sesaminol). Additionally, a 2007 study evaluated the impact of sesame seed lignans on vitamin E (antioxidant vitamin) metabolism. The latter suggests that sesame seed lignans improve the biological activity of vitamin E.

• Hypotensive (lignan, sodium, potassium, vitamin B1): Sesame seeds are naturally low in sodium and rich in potassium. This perfect ratio promotes blood pressure balance. This balance is favorable to heart health. Especially since the presence of vitamin B1 in sesame seeds is beneficial for the force of contraction of the heart. As well as lignan intake inhibits the appearance of blood pressure disorders.

• Anti-atherogenic (lignan): a study has demonstrated that lignans (sesamol, sesamin and semoline) from sesame seeds have antithrombotic activity. This study carried out on mice attests that Sesame seeds can be widely introduced without a diet aimed at preventing thrombotic diseases. Note that the perisperm of lignan seeds is the part containing more lignan. It is therefore appropriate to promote whole Sesame seeds to benefit from this property (for the benefit of Sesame seed puree: tahini).

• Estrogen-like (lignan): the estrogenic activity of Sesame seeds proves beneficial in reducing the incidence of certain cancers: prostate, breast and endometrium.

• Liver detoxifier (lignan): a scientific study suggests that sesamin improves hepatic detoxifying function. It modulates the activity of enzymes (GOT, GPT, ASAT and ALAT).

• Cardiovascular protector (lignan): in view of the cholesterol-lowering, anti-inflammatory and antioxidant properties, Sesame seeds fight against the appearance of cardiovascular disorders. In addition, sesame seed lignans protect against cardiovascular diseases.

• Contributing to energy metabolism (lipid, copper, magnesium, manganese, iron, phosphorus, vitamin B1, vitamin B3, vitamin B6): more than the majority of the energy provided by Sesame seeds is of lipid origin. Lipids have a high energy density. Before producing energy from macronutrients, the body must break them down. For this, numerous metabolic chains are necessary. Sesame seeds participate in the functioning of these metabolic chains by providing copper, magnesium, manganese, iron, phosphorus, zinc, vitamins B1, B3 and B6.

• Hair strengthener (copper, selenium, zinc): through their micronutrients, Sesame seeds stimulate hair strength and influence hair pigmentation. Selenium and zinc are known to provide strength to hair. Copper stimulates the production of melanin, a dark pigment that gives hair its more or less dark colors.

• Appetite regulator (fiber, lipid, protein): Sesame seeds have an extremely low glycemic index. This index helps harmonize blood sugar levels, which promotes the feeling of satiety between meals.

• Blood sugar control (fiber, lipid, protein): thanks to their nutritional composition: rich in fiber, lipids and proteins, Sesame seeds moderate the glycemic load of meals. The absorption of carbohydrates is slow, giving the body time to organize this carbohydrate intake. Thus, Sesame seeds fight against variations in blood sugar levels.

• Fortifying (selenium, zinc): selenium and zinc contribute to the strength of the nails.

• Remineralizing (lignan, magnesium, manganese, protein, phosphorus, zinc): Sesame seeds are full of minerals. The latter participate in the mineralization of teeth and bones. Proteins also contribute to bone strength. Finally, lignans (phytoestrogen) stimulate osteoblasts, the cells responsible for ossification.

• Contributing to fertility (selenium, zinc): these nutrients give Sesame seeds an interest in male fertility. Indeed, selenium contributes to the synthesis of spermatozoa. As for zinc, it is part of the composition of seminal fluid and contributes to maintaining the level of testosterone in the blood (testosterone is an androgenic hormone, it is necessary for the development of sexual functions in men).

• Immunomodulating (copper, iron, selenium, vitamin B9, zinc, vitamin B6): through their contribution of immunomodulating micronutrients, Sesame seeds positively influence the immune system.

• Mental tonic (iron, zinc): Sesame seeds fight against iron and zinc deficiencies which cause a decline in cognitive functions.

• Participating in muscular functioning (protein, magnesium, potassium): Sesame seeds contribute to muscle function. Their protein intake limits muscle catabolism. Magnesium and potassium, also found in sesame seeds, play a role in muscle contraction.

• Skin regenerating (copper, magnesium, iron, zinc): Sesame seeds contribute to cellular renewal by providing micronutrients essential to this process (magnesium, iron and zinc). In addition, they stimulate the production of melanin, via the presence of copper.

• Skin rebalancing (vitamin B3, zinc, copper): Sesame seeds provide all the nutrients necessary to limit the appearance of imperfections: copper, zinc and vitamin B3. It regulates sebum production and reduces the appearance of wrinkles and pigment spots.

• Emotional balancing (magnesium, vitamin B1, vitamin B3, vitamin B6, vitamin B9): the B group vitamins present in Sesame seeds participate in the production of neurotransmitters: serotonin, acetylcholine, dopamine, GABA, etc. Associated with magnesium, which supports the feeling of appeasement through its muscle-relaxing power, Sesame seeds promote emotional balance.

• Acid-base balancer (zinc): Sesame seeds are rich in zinc: 100 g of seed covers 72% of the daily zinc needs. Zinc is the only nutrient recognized for its action on acid-base metabolism: it stimulates the physiological balance of blood pH.

• Laxative (fiber): Sesame seeds are rich in fiber which stimulates digestive transit. The fibers absorb water from the fecal bolus, which increases the fecal mass, and therefore their evacuation.

• Contributing to normal vision (zinc): thanks to zinc, Sesame seeds participate in the functioning of photoreceptor cells as well as in the metabolism of vitamin A (vitamin essential for vision).

• Anti-fatigue (magnesium, iron, vitamin B8, vitamin B6, vitamin B3): Sesame seeds are composed of magnesium, iron, vitamin B9, vitamin B6 and vitamin B3. What they all have in common is the ability to reduce fatigue.

• Antianemic (copper, iron, vitamin B9, vitamin B6): Sesame seeds provide iron, vitamin B9 and vitamin B6. These three micronutrients are essential in the process of red blood cell synthesis. In addition, copper participates in the transport of iron. As a result, iron becomes easily mobilized by the body.

Sesame is an annual plant belonging to the Pedaliaceae family. Historically, the cultivation of Sesame has always been important, since it is considered one of the first oilseed plants that humans cultivated. Throughout history, it has been particularly prized for its contribution to food and medicine. It would have arrived from the Middle East more than 5000 years ago. Today, Sesame is mainly cultivated in India, China, Korea, Russia, Turkey, South America and several African countries.

The long stem of Sesame can measure up to 2 m. The flowers are light yellow in color, in corolla. The fruit is a capsule and contains sesame seeds, whose colors vary from white to black. Nearly 70% of sesame seeds are transformed into oil or ground into flour. The remaining 30% enters the food industry to be consumed as is or reduced to puree.

Sesame seeds have always been incorporated into traditional medicine remedies. In Asia and the Middle East, they were used to treat multiple pathologies, ranging from colds and jaundice to asthma and flu. They also play an important role in Ayurvedic medicine.