SESAME SEEDS
Sesame seeds add a nutty taste and a delicate, almost invisible,
crunch to many Asian dishes. They are also the main ingredients in
tahini (sesame seed paste) and the wonderful Middle Eastern sweet call
halvah. They are available throughout the year.
Sesame seeds may be the oldest condiment known to man. They are
highly valued for their oil which is exceptionally resistant to
rancidity. "Open sesame"—the famous phrase from the Arabian
Nights—reflects the distinguishing feature of the sesame seed pod, which
bursts open when it reaches maturity. The scientific name for sesame
seeds is
Sesamun indicum.
Nutrients in
Sesame Seeds
0.25 cup (36.00 grams)
Nutrient%Daily Value
copper73.5%
manganese44.5%
tryptophan37.5%
calcium35.1%
magnesium31.5%
iron29.1%
phosphorus22.6%
vitamin B118.6%
zinc18.6%
selenium17.6%
fiber17%
Calories (206)11%
This chart graphically details the %DV that a serving of Sesame
seeds provides for each of the nutrients of which it is a good, very
good, or excellent source according to our Food Rating System.
Additional information about the amount of these nutrients provided by
Sesame seeds can be found in the
Food Rating System Chart.
A link that takes you to the In-Depth Nutritional Profile for Sesame
seeds, featuring information over 80 nutrients, can be found under the
Food Rating System Chart.
Health Benefits
Not only are sesame seeds a very good source of manganese and copper,
but they are also a good source of calcium, magnesium, iron,
phosphorus, vitamin B1, zinc and dietary fiber. In addition to these
important nutrients, sesame seeds contain two unique substances:
sesamin and
sesamolin. Both of these substances belong to a group of special beneficial fibers called
lignans,
and have been shown to have a cholesterol-lowering effect in humans,
and to prevent high blood pressure and increase vitamin E supplies in
animals. Sesamin has also been found to protect the liver from oxidative
damage.
Rich In Beneficial Minerals
Sesame seeds are a very good source of
copper and a good source of
magnesium and
calcium.
Just a quarter-cup of sesame seeds supplies 74.0% of the daily value
for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for
calcium. This rich assortment of minerals translates into the following
health benefits:
Copper Provides Relief for Rheumatoid Arthritis
Copper is known for its use in reducing some of the pain and swelling
of rheumatoid arthritis. Copper's effectiveness is due to the fact that
this trace mineral is important in a number of antiinflammatory and
antioxidant enzyme systems. In addition, copper plays an important role
in the activity of lysyl oxidase, an enzyme needed for the cross-linking
of collagen and elastin—the ground substances that provide structure,
strength and elasticity in blood vessels, bones and joints.
Magnesium Supports Vascular and Respiratory Health
Studies have supported magnesium's usefulness in:
- Preventing the airway spasm in asthma
- Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease
- Preventing the trigeminal blood vessel spasm that triggers migraine attacks
- Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause
Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS
In recent studies, calcium has been shown to:
- Help protect colon cells from cancer-causing chemicals
- Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
- Help prevent migraine headaches in those who suffer from them
- Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle
There is a little bit of controversy about sesame seeds and calcium,
because there is a substantial difference between the calcium content of
hulled versus unhulled sesame seeds. When the hulls remain on the
seeds, one tablespoon of sesame seeds will contains about 88 milligrams
of calcium. When the hulls are removed, this same tablespoon will
contain about 37 milligrams (about 60% less). Tahini—a spreadable paste
made from ground sesame seeds—is usually made from hulled seeds (seeds
with the hulls removed, called kernels), and so it will usually contain
this lower amount of calcium.
The term "sesame butter" can sometimes refer to tahini made from
sesame seed kernels, or it can also be used to mean a seed paste made
from whole sesame seeds—hull included.
Although the seed hulls provide an additional 51 milligrams of
calcium per tablespoon of seeds, the calcium found in the hulls appears
in large part to be found in the form of calcium oxalate. This form of
calcium is different than the form found in the kernels, and it is a
less absorbable form of calcium. So even though a person would be likely
to get more calcium from sesame seeds or sesame seed butter that
contained the hulls, there is a question about how much more calcium
would be involved. It would defintely be less than the 51 additional
milligrams found in the seed hulls. And there would also, of course, be a
question about the place of hull-containing sesame seeds on an
oxalate-restricted diet.
Zinc for Bone Health
Another reason for older men to make zinc-rich foods such as sesame
seeds a regular part of their healthy way of eating is bone mineral
density. Although osteoporosis is often thought to be a disease for
which postmenopausal women are at highest risk, it is also a potential
problem for older men. Almost 30% of hip fractures occur in men, and 1
in 8 men over age 50 will have an osteoporotic fracture.
A study of 396 men ranging in age from 45-92 that was published in the
American Journal of Clinical Nutrition
found a clear correlation between low dietary intake of zinc, low blood
levels of the trace mineral, and osteoporosis at the hip and spine.
Sesame Seeds' Phytosterols Lower Cholesterol
Phytosterols are compounds found in plants that have a chemical
structure very similar to cholesterol, and when present in the diet in
sufficient amounts, are believed to reduce blood levels of cholesterol,
enhance the immune response and decrease risk of certain cancers.
Phytosterols beneficial effects are so dramatic that they have
been extracted from soybean, corn, and pine tree oil and added to
processed foods, such as "butter"-replacement spreads, which are then
touted as cholesterol-lowering "foods." But why settle for an imitation
"butter" when Mother Nature's nuts and seeds are a naturally rich source
of phytosterols—and cardio-protective fiber, minerals and healthy fats
as well?
In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.
Sesame seeds had the highest total phytosterol content (400-413
mg per 100 grams), and English walnuts and Brazil nuts the lowest (113
mg/100grams and 95 mg/100 grams). (100 grams is equivalent to 3.5
ounces.)
Of the nuts and seeds typically consumed as snack foods, pistachios and
sunflower seeds were richest in phytosterols (270-289 mg/100 g),
followed by pumpkin seeds (265 mg/100 g).
Description
Sesame seeds are tiny, flat oval seeds with a nutty taste and a
delicate, almost invisible crunch. They come in a host of different
colors, depending upon the variety, including white, yellow, black and
red.
Sesame seeds are highly valued for their high content of sesame
oil, an oil that is very resistant to rancidity. Sesame seeds are the
main ingredients in both tahini and the Middle Eastern sweet treat,
halvah.
Open sesame—the famous phrase from the Arabian Nights—reflects
the distinguishing feature of the sesame seed pod, which bursts open
when it reaches maturity. The scientific name for sesame seeds is
Sesamun indicum.
History
While sesame seeds have been grown in tropical regions throughout the
world since prehistoric times, traditional myths hold that their
origins go back even further. According to Assyrian legend, when the
gods met to create the world, they drank wine made from sesame seeds.
These seeds were thought to have first originated in India and
were mentioned in early Hindu legends. In these legends, tales are told
in which sesame seeds represent a symbol of immortality. From India,
sesame seeds were introduced throughout the Middle East, Africa and
Asia.
Sesame seeds were one of the first crops processed for oil as
well as one of the earliest condiments. The addition of sesame seeds to
baked goods can be traced back to ancient Egyptian times from an ancient
tomb painting that depicts a baker adding the seeds to bread dough.
Sesame seeds were brought to the United States from Africa during
the late 17th century. Currently, the largest commercial producers of
sesame seeds include India, China and Mexico.
How to Select and Store
Sesame seeds are generally available in prepackaged containers as
well as bulk bins. Just as with any other food that you can purchase in
the bulk section, make sure that the bins containing the sesame seeds
are covered and that the store has a good product turnover to ensure
maximal freshness.
Whether purchasing sesame seeds in bulk or in a packaged
container, make sure there is no evidence of moisture. Additionally,
since they have a high oil content and can become rancid, smell those in
bulk bins to ensure that they smell fresh.
Unhulled sesame seeds can be stored in an airtight container in a
cool, dry, dark place. Once the seeds are hulled, they are more prone
to rancidity, so they should then be stored in the refrigerator or
freezer.
How to Enjoy
A Few Quick Serving Ideas
- Add sesame seeds into the batter the next time you make homemade bread, muffins or cookies.
- Use the traditional macrobiotic seasoning, gomasio, to enliven
your food. You can either purchase gomasio at a health food store or
make your own by using a mortar and pestle. Simply mix together one part
dry roasted sea salt with twelve parts dry roasted sesame seeds.
- Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
- Spread tahini (sesame paste) on toasted bread and either
drizzle with honey for a sweet treat or combine with miso for a savory
snack.
- Combine toasted sesame seeds with rice vinegar, crushed garlic and use as a dressing for salads, vegetables and noodles.
- Healthy sauté chicken with sesame seeds, garlic, ginger and your favorite vegetables for a healthy, but quick, Asian-inspired dinner.
Individual Concerns
Allergic Reactions to Sesame Seeds
On a global basis, and especially in countries like Canada, Japan and
Israel, the past 10 years have been characterized by increased
prevalence of sesame seed allergy. Researchers believe that the
increasingly common occurrence of sesame allergy may be related to three
important factors. One factor is the increasingly widespread use of
sesame oil and sesame seed components in food and cosmetic products.
Sesame oil has become an increasingly common component in skin and
massage oils and can also be found in hair care products, cosmetics,
perfumes, soaps, topical oils, and sunscreens. Within the food supply,
sesame oil can often be found in cookies, crackers, pastries, dips and
spreads, soy burgers, tempeh, granola bars, and other foods. Tahini is a
butter made from sesame seed. Gomasio is a sesame-based salt. Halvah is
a sweet dessert often made using sesame paste. On a product label, you
should suspect the presence of sesame whenever you see any of the
following descriptions: sesamol, sesamolina, tahini, tahina, gingelly
oil, til oil, or benniseed.
A second important factor may be cross-reactivity. While not
fully conclusive, research in this area suggests that individuals with
food allergy to peanuts, walnuts, hazelnuts, or cashews may also
experience allergic response to sesame seeds. This allergic response is
likely to involve proteins like Ses i 6 or Ses i 7 that are found not
only in sesame seeds but also in the other foods listed above.
Alternatively, the allergic response to sesame seeds may be related to
proteins like oleosins (which are storage proteins found in a wider
variety of nuts and seeds).
A final important factor may be processing-related contamination.
Foods not expected to contain any sesame seed components may end up
containing these components through shared equipment at food processing
facilities or through accidental contact during storage and transit (for
example, rotation of nut and seed products in bulk storage bins).
In the United States, beginning in 2004 with the passage of the
Food Allergen Labeling and Consumer Protection Act (FALCPA), food labels
have been required to identify the presence of any major food
allergens. Since 90% of food allergies in the U.S. have been associated
with 8 food types as reported by the U.S. Centers for Disease Control,
it is these 8 food types that are considered to be major food allergens
in the U.S. and require identification on food labels. The 8 food types
classified as major allergens are as follows: (1) wheat, (2) cow's milk,
(3) hen's eggs, (4) fish, (5) crustacean shellfish (including shrimp,
prawns, lobster and crab); (6) tree nuts (including cashews, almonds,
walnuts, pecans, pistachios, Brazil nuts, hazelnuts, and chestnuts); (7)
peanuts; and (8) soy foods. In the case of sesame seeds, in addition to
the concerns raised above, there is also some evidence showing
cross-reactivity with peanuts, walnuts, and cashews such that persons
suspecting food allergy to sesame seeds may also want to determine the
dietary safety and appropriateness of these other foods.
Sesame Seeds and Oxalates
The hulls of sesame seeds contain oxalates. In fact, most of the calcium
found in the seed hull comes in the form of calcium oxalate. The sesame
seed paste (tahini) found in grocery stores is most often made with
seed kernels—the part of the sesame seed that remains after the hull has
been removed. These products would generally be safe in moderate
amounts on an oxalate-restricted diet. However, products containing the
seed hulls might have more oxalates than desired on a low oxalate meal
plan. Product labels do not always indicate whether the hulls have been
removed or not. For this reason, check the color of the tahini carefully
and also inquire as to its taste. Most sesame seed butters made from
whole, non-hulled seeds are fairly dark in color and have a much more
bitter taste than butters made from hulled sesame kernels. For more on
the subject of oxalates, please see
"Can you tell me what oxalates are and in which foods they can be found?"
Nutritional Profile
Sesame seeds are a very good source of the minerals
copper and manganese. They are also a good source of
magnesium,
calcium,
iron, phosphorus,
vitamin B1, selenium, and zinc. In addition, sesame seeds are a good source of both dietary fiber and monounsaturated fats.
For an in-depth nutritional profile click here:
Sesame seeds.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for
Sesame seeds
is also available. This profile includes information on a full array of
nutrients, including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we created a
Food Rating System. This system allows us to highlight the foods that
are especially rich in particular nutrients. The following chart shows
the nutrients for which this food is either an excellent, very good, or
good source (below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that
the nutrient is not provided in a sufficient amount or concentration to
meet our rating criteria. (To view this food's in-depth nutritional
profile that includes values for dozens of nutrients - not just the ones
rated as excellent, very good, or good - please use the link below the
chart.) To read this chart accurately, you'll need to glance up in the
top left corner where you will find the name of the food and the serving
size we used to calculate the food's nutrient composition. This serving
size will tell you how much of the food you need to eat to obtain the
amount of nutrients found in the chart. Now, returning to the chart
itself, you can look next to the nutrient name in order to find the
nutrient amount it offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we calculated for this food
and nutrient, and the rating we established in our rating system. For
most of our nutrient ratings, we adopted the government standards for
food labeling that are found in the U.S. Food and Drug Administration's
"Reference Values for Nutrition Labeling."
Read more background information and details of our rating system.
Sesame Seeds
0.25 cup
36.00 grams
206.28 calories |
| Nutrient | Amount | DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| copper | 1.47 mg | 73.5 | 6.4 | very good |
| manganese | 0.89 mg | 44.5 | 3.9 | very good |
| tryptophan | 0.12 g | 37.5 | 3.3 | good |
| calcium | 351.00 mg | 35.1 | 3.1 | good |
| magnesium | 126.36 mg | 31.6 | 2.8 | good |
| iron | 5.24 mg | 29.1 | 2.5 | good |
| phosphorus | 226.44 mg | 22.6 | 2.0 | good |
| vitamin B1 | 0.28 mg | 18.7 | 1.6 | good |
| zinc | 2.79 mg | 18.6 | 1.6 | good |
| selenium | 12.38 mcg | 17.7 | 1.5 | good |
| fiber | 4.25 g | 17.0 | 1.5 | good |
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DV>=75% OR
Density>=7.6 AND DV>=10% |
| very good |
DV>=50% OR
Density>=3.4 AND DV>=5% |
| good |
DV>=25% OR
Density>=1.5 AND DV>=2.5% |
In-Depth Nutritional Profile for Sesame seeds
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