Natural Food Energy | 18 Health and Nutrition Benefits of Sesame Seeds and Oil | A fantastic source of calcium, sesame seeds are brilliant non-dairy bone-builders.

Sesame Seeds and Oil

These tiny seeds can add both taste and essential nutrients to a variety of sweet and savory dishes. A fantastic source of calcium, sesame seeds are brilliant non-dairy bone-builders.

Sesame seeds have a nutty flavor and are slightly crunchy in texture to eat. Valuable health-boosters, they are made into a number of products, such as sesame oil, which is highly resistant to rancidity, and tahini, a sesame-seed paste or simply scattered over stir-fries, salads and pasta.

Rich in zinc and antioxidant vitamin E, sesame seeds are powerful immunity boosters. They also contain a host of B-vitamins to support the nervous system and to help the body to cope with stress, as well as selenium to stave off wrinkles and keep the skin looking youthful. The seeds and oil are rich in calcium and magnesium – two important minerals, which are necessary for bone and heart health.

A good source of vegetarian protein, sesame seeds are packed with omega-6 fatty acids for healthy skin and hair, while sesame oil contains omega-9 fatty acids, which offer great benefits to the heart by reducing the risk of atherosclerosis and lowering cholesterol levels. Omega-9s also help to balance blood-sugar levels and enhance immunity.

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Sesame Nutrition

Vitamins: B1, B2,  B3,  B5,  B6,  E,  beta-carotene, calcium, copper, iodine, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, SELENIUM, ZINC, fiber, protein, omega-6 and -9 essential fatty acids,

18 Health Benefits of Sesame Seeds

  1. ANTI-BACTERIAL
  2. ANTIVIRAL
  3. ANTIOXIDANT
  4. ANTI-INFLAMMATORY
  5. ANTI-AGING
  6. ANTI-CANCER
  7. DETOXIFYING
  8. BLOOD-SUGAR BALANCING
  9. ENERGY-BOOSTING
  10. GOOD FOR THE BRAIN
  11. GOOD FOR HAIR, TEETH, AND NAILS
  12. GOOD FOR THE SKIN
  13. GOOD FOR THE EYES
  14. GOOD FOR THE HEART
  15. GOOD FOR THE IMMUNE SYSTEM
  16. GOOD FOR THE MUSCULOSKELETAL SYSTEM
  17. GOOD FOR THE DIGESTIVE SYSTEM
  18. GOOD FOR THE HORMONAL SYSTEM

Sesame Recipes

CRUNCHY SESAME STIR-FRY

  • 3 tbsp olive oil
  • 2Sg / 1oz sesame seeds
  • 2.5cm / 1in root ginger, peeled and grated
  • 2 garlic cloves, crushed
  • ½ broccoli head, broken into small florets
  • 3 carrots, peeled and cut into long thin slices
  • ½ cabbage, cored and shredded

In a wok, heat the oil and sesame seeds until the seeds start to toast. Then add the ginger and garlic, followed by the other ingredients. Combine well. Turn the heat down to low, fry for a further 5-10 minutes and serve.

SESAME TAHINI DIP

  • 3S0g / 12oz / 1 ¼ cups sesame seeds
  • 4 tbsp groundnut oil
  • Roasted vegetable pieces, to serve

Preheat the oven to 180°C/350°F/gas mark 4. Sprinkle the sesame seeds on to a baking sheet and toast in the oven for 20 minutes. Whizz the seeds in a blender for about 3 minutes, then add 1 tablespoonful of the oil and whizz for 30 seconds before adding the remaining oil. Whizz again until a smooth paste is formed. Serve with roasted vegetable pieces.

SESAME CHEWS

  • 175g / 6oz/ 1cup dried dates
  • 55g / 2oz / ½ cup chopped pecan nuts
  • 2 tbsp tahini
  • 2 tbsp peanut butter
  • 4 tbsp sesame seeds

Put 250ml / 9fl oz / 1 cup water and the dates in a pan and simmer, covered, for 10 minutes until soft and the liquid is absorbed. Mash the dates and mix together with the pecan nuts, tahini, and peanut butter. Allow standing for about 30 minutes so that the mixture firms up, then form into small balls and coat with the sesame seeds.

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