![]() ![]() However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals. Sesame seeds - both unhulled and hulled - are rich in several nutrients that boost bone health, though the calcium is mainly in the hull. In one study, people with high blood pressure consumed 2.5 grams of powdered, black sesame seeds - a less common variety - in capsule form every day.Īt the end of one month, they experienced a 6% decrease in systolic blood pressure - the top number of a blood pressure reading - compared to the placebo group. Sesame seeds are high in magnesium, which may help lower blood pressure.Īdditionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure. ![]() High blood pressure is a major risk factor for heart disease and stroke. On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins - particularly legumes, such as kidney beans and chickpeas. Notably, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. Protein is essential for your health, as it helps build everything from muscles to hormones. The hulling and roasting processes reduce oxalates and phytates - compounds that hamper your digestion and absorption of protein. To maximize protein availability, opt for hulled, roasted sesame seeds. Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. When 38 people with high blood lipids ate 5 tablespoons (40 grams) of hulled sesame seeds daily for 2 months, they experienced a 10% reduction in “bad” LDL cholesterol and an 8% reduction in triglycerides compared to the placebo group. What’s more, sesame seeds contain two types of plant compounds - lignans and phytosterols - that may also have cholesterol-lowering effects. Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat. Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides - which are risk factors for heart disease. May Lower Cholesterol and Triglycerides.Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes. Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake.įiber is well known for supporting digestive health. ![]() Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI). Here are 15 health benefits of sesame seeds. However, you may need to eat significant amounts - a small handful per day - to gain health benefits. They may protect against heart disease, diabetes, and arthritis. Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. Hulled seeds have an off-white color but turn brown when roasted. The hull gives the seeds a golden-brown hue. Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk. Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. ![]()
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