Sunday, November 17, 2013

WALNUTS, RICH FOOD!


Walnuts Health Benefits


 

 

 

Health benefits of Walnuts

§  The nuts are rich source of energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
§  They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of walnuts in the diet helps to lower total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in mono-unsaturated fatty acids, and omega-3 fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
§  Eating just as much as 25 g each day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.
§  They are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases.
§  Scientists at University of Scranton, Pennsylvania had recently discovered that walnuts have highest levels of popyphenolic antioxidants than any other common edible nuts. 100 g of walnuts contain 13541 µmol TE (Trolex equivalents) of oxidant radical absorbance capacity (ORAC). Eating as few as six to seven average size nuts a day could help scavenge disease causing free radicals from the body.










§  In addition, they are an excellent source of vitamin E, especially rich in gamma-tocopherol; contain about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
§  These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
§  They also very are rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium is an important micronutrient, which functions as a co-factor for anti-oxidant enzymes such as glutathione peroxidases.
§  Walnut oil has flavorful nutty aroma and exhibits excellent astringent properties. Applied locally, it helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.
Munch a handful of walnuts a day and you will have enough recommended levels of minerals, vitamins, and protein.

Selection and storage

Walnuts are available in the market year around. In the store, you may get to see different forms of nuts are displayed for sale; unshelled, shelled (without the shell), salted, sweetened, or ground, etc. Buy whole “un-shelled” nuts instead of processed ones.
While buying, look at the nuts that should feature bright brown color, compact, uniform in size and feel heavy in hand. They should be free from cracks, mold, and spots and rancid smell.
Un-shelled walnuts can be placed in cool dry place for many months, whereas shelled (without the outer shell) kernels should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.

See the table below for in depth analysis of nutrients:

Walnuts (Juglans regia),
Nutritional value per 100 g.
(Source: USDA National Nutrient database)
Principle
Nutrient Value
Percentage of RDA
Energy
654 Kcal
33%
Carbohydrates
13.71 g
11%
Protein
15.23 g
27%
Total Fat
65.21 g
217%
Cholesterol
0 mg
0%
Dietary Fiber
6.7 g
18%
Vitamins


Folates
98 µg
24%
Niacin
1.125 mg
7%
Pantothenic acid
0.570 mg
11%
Pyridoxine
0.537 mg
41%
Riboflavin
0.150 mg
11.5%
Thiamin
0.341 mg
28%
Vitamin A
20 IU
0.5%
Vitamin C
1.3 mg
2%
Vitamin E-γ
20.83 mg
139%
Vitamin K
2.7 µg
2%
Electrolytes


Sodium
2 mg
0%
Potassium
441 mg
9%
Minerals


Calcium
98 mg
10%
Copper
1.5 mg
167%
Iron
2.9 mg
36%
Magnesium
158 mg
39.5%
Manganese
3.4 mg
148%
Phosphorus
346 mg
49%
Selenium
4.9 µg
9%
Zinc
3.09 mg
28%
Phyto-nutrients


Carotene-ß
12 µg
--
Crypto-xanthin-ß
0 µg
--
Lutein-zeaxanthin
9 µg
--


1. They can reduce the risk of breast cancer

Eating about 28 walnut halves a day provides antioxidants and phytosterols that may help reduce the risk of breast cancer, according to a study at the Marshall University School of Medicine in West Virginia. Mice were fed a daily diet with the human equivalent of two ounces (60 g) of walnuts. Compared to mice fed a control diet, the walnut eaters had significantly decreased breast tumour incidence and a slower rate of tumour growth.

2. They're packed with omega-3 fatty acids

A diet rich in omega-3s is beneficial in reducing depression, attention-deficit hyperactivity disorder (ADHD), cancer and Alzheimer’s disease and there’s also strong evidence that omega-3s counter inflammatory diseases such as rheumatoid arthritis and Crohn’s disease.

3. They can reduce risk of diabetes

Women who reported eating one ounce (30 g) of nuts at least five times per week reduced their risk of type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts, say researchers at the Harvard School of Public Health. The mono- and polyunsaturated fats in nuts are good for insulin sensitivity.

4. They contain antioxidants that boost heart health

A new study from the University of Scranton in Pennsylvania shows walnuts have higher quality antioxidants and a mix of more healthful antioxidants than any other nut.

5. They can help you deal with stress

A diet rich in walnuts and walnut oil may help the body deal better with stress. Research published last year in the Journal of the American College of Nutrition found that walnuts and walnut oil lowered both resting blood pressure and blood pressure responses to stress in the laboratory. The researchers said the study shows that a dietary change could help our bodies better respond to stress.

Saturday, November 16, 2013

Chakras; our energy centers



Chakras

There are seven major energy centers in the body known as ‘Chakras'. Chakra is a Sanskrit word that means 'wheel'. Therefore, a chakra is like a wheel spinning vortex that whirls in a circular motion forming a vacuum in the center that draws in anything it encounters on its particular vibratory level. The body does contain hundreds of other chakras that are instrumental to the operation of our existence.

Each of the seven main chakras are connected to specific organs, glands and body systems and each chakra is connected to a color vibration frequency. (These are outlined in more detail below). These energy centers are coded with information that can be in the form of a color vibration, ultra-violet ray, radio or micro wave, or to another person's aura. Our chakras radiate energy vibrations as well as receive the energy of our environment, including the people we are in contact with. Have you ever noticed how another person's mood effects your own?
chakras
Our seven main chakras are connected to our physical, emotional, mental and spiritual levels. Each chakra energy center is aligned along the spinal column and each one has its own intelligence center. If you are experiencing an emotional, physical, intellectual, or spiritual imbalance you would need to bring in the color vibration that resonates at the same frequency.

There are seven colors in the rainbow that are complementary to the seven energy colors of red, orange, yellow, green, blue, indigo and violet. These are visible light rays. The sun is the main source and provider of light, heat and energy that sustains all life forms. Sunlight consists of electromagnetic waves, cosmic rays, gamma rays, x-rays, visible light rays, infrared rays, micro waves and short and long radio waves which we use in our daily lives. Each of the visible light rays have different wavelength and vibrational frequencies that affect us differently.


Many body functions respond to or are challenged by light and color. The different colors have an affect on our chakra system.. For instance, red has the longest wavelength and the slowest vibrational frequency. We see red as stimulating and warm. Violet, on the other hand, has the shortest wavelength and the fastest frequency and has a cool and calming effect on us. When we see color and it is processed through the brain it secretes a hormone to various parts of the body which then has an effect on our moods.

We need light energy to nourish our brain, our emotions, and our chakras. We can also receive color and light through our skin, breath, colored foods, herbs, vitamins, aromatherapy, sound, minerals, clothing, décor and color bathing.

Medical science has proven that our chakras become imbalanced by toxins and other impurities, which include negative thoughts, chemical enhancements in our food and other poor environmental factors.

You will benefit from learning about your own chakra system, understanding that when all parts of you are communicating equally and working together with each other, you will have little or no energy disorders.

You can bring your energy centers back into balance by:
  • Positive thought patterns
  • Getting out in the sun for a few hours
  • Eating foods that contain each of the seven color energies
  • Meditation and/or Yoga
  • Wearing gemstones or placing gemstones in your environment
  • Color bathing
  • Aromatherapy
  • Music & Dance
  • Toning & Sounds
  • Color Tonations-shining light through various color filters over a specific area of the body
  • Water color solarized by the sun
  • Syntonics (colored glasses)
  • Positive color décor in your home or office
  • Clothing color
  • Surround yourself with color (calming colors in bedroom, stimulating colors in workplace)

Thus, through regular meditation and other above mentioned techniques, we become automatically very dynamic, creative, and confident, while at the same time very humble, loving and compassionate.

Crown Chakra:
  • Color: White
  • Musical note: B
  • Physical Body Affects: vitalizes the upper brain (cerebrum)
  • Gemstones: diamond, white tourmaline, white jade, snowy quartz, and Celestite
  • Attributes: highest spiritual consciousness, personal expression, connection to the source of love, to God, divine wisdom and understanding, gives us direct and absolute perception of reality on our central nervous system.
  • Blockages: can manifest as emotional problems, feelings of alienation and condemnation
  • Too open: psychotic or manic depressive, frustrated.
  • Essential Oils: rose, jasmine
Third Eye Chakra:
  • Color: Indigo (deep purple)
  • Musical note: A
  • Physical Body Affects: pituitary gland, pineal gland, left eye, nose, ears
  • Gemstones: amethyst, purple Apatite, Azurite, Calcite, pearl, sapphire, blue and white flourite
  • Attributes: seat of intuition, awareness, and inner wisdom, clairvoyance, imagination, ability to perceive truth in the world, analyze, think, and reason; peace of mind, forgiveness
  • Blockages: can manifest as sinus and eye problems, wish to control others, egotistical
  • Too open: Impatience and authoritarian
  • Essential oils: lavender, vanilla, chamomile, neroli, ylang ylang (alcohol and tobacco will impair this chakra)
Throat Chakra:
  • Color: sky blue
  • Musical note: D
  • Physical Body Affects: thyroid, parathyroid, hypothalamus, throat, mouth
  • Gemstones and Crystals: Lapis, Lazuli, aquamarine, sodalite, turquoise, sapphire
  • Attributes: directly tied to creativity, communication, sound, logic and reason, truth, gentleness, kindness, reliability. When balance the heart is then aligned with what is in your head
  • Blockages: laryngitis or sore throats, creative blocks or general problems communicating with others; rigidity, prejudice, and an inability to accept other people's views
  • Too Open: Over-talkative, arrogant, self-righteous
  • Essential Oils: geranium, frankincense, cypress, tea tree, and lavender
Heart Chakra: (point where the higher and lower chakras meet)
  • Color: Bright Green
  • Musical note: F
  • Physical body affects: heart, thymus gland, circulatory system, arms, hands, lungs
  • Gemstones and Crystals: Emerald, Green Calcite, Amber, Azurite, Chrysoberyl, jade, rose and watermelon tourmalines
  • Attributes: ability to express love for self and others, compassion and intuitiveness, unconditional love, balance, acceptance, contentment, oneness with life; when in balance all our worries, doubts, and fears are destroyed
  • Blockages: immune system or heart problems, lack of compassion, suppression of love emotions towards others and even self, or if felt, only for a short time before it is withdrawn; fear and rage, feeling stuck and afraid to let new things manifest; feeling unworthy, self-pitying and fearing rejection
  • Too Open: an over stimulated heart chakra can result in a 'bleeding heart' and possessiveness.
  • Essential Oils: (those that come from leaves) peppermint, eucalyptus, rosemary, pettigrain, lavender
Solar Plexus Chakra:
  • Color: yellow
  • Musical note: E
  • Physical Body Affects: pancreas, adrenals, stomach, liver, gallbladder, nervous system, muscles
  • Gemstones and Crystals: Yellow Citrine, apatite, calcite, kunzite, rose quartz, iron pyrites, topaz, malachite
  • Attributes: give us our sense of personal power (will power); destiny, autonomy, determination, assertion, personal power, purpose and sight, self-control, humor, laughter; keeping this center in balance helps you to get rid of habits of laziness, gross attachments, and anything that enslaves us.
  • Blockages: sense of victimization, inability to manifest, over emotional and attached love, afraid of being alone
  • Too Open: judgmental, workaholic, lack of humor, anger, addictive behavior
  • Essential Oils: (those coming from fruits): orange, lemon, lime, grapefruit, lavender, chamomile
Sacral/sexual Chakra:
  • Color: red-orange
  • Musical note: D
  • Function: birth, assimilation of food, sexuality
  • Physical body affects: ovaries, testicles, prostate, genitals, spleen, womb, bladder.
  • Attributes: relates to our sexual and reproductive capacity, vitality and sexuality, emotions, desires, pleasure, change, health, family, tolerance, surrender
  • Gemstones and Crystals: Amber, citrine, topaz, aventurine, moonstone, jasper
  • Blockages: emotional problems, sexual guilt, lust and base emotions, when this center is drained of energy (out of balance) it allows diseases like diabetes or blood cancer to occur.
  • Too Open: Sexual addictive, manipulative and excessive behavior
  • Essential Oils: (those that come from seeds): spices and herbs such as cumin, fennel, coriander, sage, clary sage, marjoram
Root Chakra (base of spine):
  • Location: behind the sacrum bone (here is where the kundalini resides)
  • Color: red
  • Musical note: C
  • Function: vitality to the physical body (life force)
  • Gemstones and Crystals: Smoky quartz, garnet, alexandrite, ruby, agate, bloodstone, onyx, tiger's eye, rose quartz, hematite (magnet)
  • Physical body affects: adrenals, kidneys, spinal column, colon, legs, bones
  • Aspects: survival instincts, good self-image, and our ability to ground ourselves in the physical world, material success, stability, individuality, courage and patience; main aspect is innocence, this innocence gives us dignity, balance, a tremendous sense of direction and purpose in life.
  • Blockages: paranoia, insecurity, and a feeling of being out of touch with gravity
  • Too Open: dishonest, bullying, hyperactive, defensiveness
  • Essential oils: (those coming from the root or trunk): juniper, frankincense, sandalwood, cedar wood, vetiver, tea tree, rosewood
'When you balance your seven spiritual centers, you begin to undo the damage caused by living your life backward, from head first, forgetting the body and spirit altogether. If your life isn't supported by a grounded source of energy, it will wither and lose its vitality. As you learn about chakras, you'll discover that balancing them isn't particularly hard, especially if you think of it as a process of not just living your life, but actually loving your life.'
(Author unknown)

 

 

 


Tuesday, November 12, 2013

 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
NutrientAmountDV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
copper1.47 mg73.56.4very good
manganese0.89 mg44.53.9very good
tryptophan0.12 g37.53.3good
calcium351.00 mg35.13.1good
magnesium126.36 mg31.62.8good
iron5.24 mg29.12.5good
phosphorus226.44 mg22.62.0good
vitamin B10.28 mg18.71.6good
zinc2.79 mg18.61.6good
selenium12.38 mcg17.71.5good
fiber4.25 g17.01.5good
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

References

  • Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
  • Hirata F, Fujita K, Ishikura Y, et al. Hypocholesterolemic effect of sesame lignan in humans. Atherosclerosis 1996 Apr 26;122(1):135-36. 1996. PMID:11740.
  • Hyun T, Barrett-Connor E, Milne D. Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr, Sept. 2004:80(3):715-721. 2004. PMID:15321813.
  • Kamal-Eldin A, Pettersson D, Appelqvist LA. Sesamin (a compound from sesame oil) increases tocopherol levels in rats fed ad libitum. Lipids 1995 Jun;30(6):499-505. 1995. PMID:11780.
  • Kita S, Matsumura Y, Morimoto S, et al. Antihypertensive effect of sesamin. II. Protection against two-kidney, one-clip renal hypertension and cardiovascular hypertrophy. Biol Pharm Bull 1995 Sep;18(9):1283-5. 1995. PMID:11760.
  • Matsumura Y, Kita S, Morimoto S, et al. Antihypertensive effect of sesamin. I. Protection against deoxycorticosterone acetate-salt-induced hypertension and cardiovascular hypertrophy. Biol Pharm Bull 1995 Jul;18(7):1016-9. 1995. PMID:11770.
  • Matsumura Y, Kita S, Ohgushi R, Okui T. Effects of sesamin on altered vascular reactivity in aortic rings of deoxycorticosterone acetate-salt-induced hypertensive rat. Biol Pharm Bull 2000 Sep;23(9):1041-5. 2000. PMID:11720.
  • Nakai M, Harada M, Nakahara K et al. Novel antioxidative metabolites in rat liver with ingested sesamin. J Agric Food Chem 2003 Mar 12;51(6):1666-70. 2003.
  • Nonaka M, Yamashita K, Iizuka Y, et al. Effects of dietary sesaminol and sesamin on eicosanoid production and immunoglobulin level in rats given ethanol. Biosci Biotechnol Biochem 1997 May;61(5):836-9. 1997. PMID:11730.
  • Ogawa H, Sasagawa S, Murakami T, Yoshizumi H. Sesame lignans modulate cholesterol metabolism in the stroke-prone spontaneously hypertensive rat. Clin Exp Pharmacol Physiol 1995 Dec;22 Suppl 1:S310-2. 1995. PMID:11750.
  • Phillips KM, Ruggio DM, Ashraf-Khorassani M. Phytosterol composition of nuts and seeds commonly consumed in the United States. J Agric Food Chem. 2005 Nov 30;53(24):9436-45. 2005. PMID:16302759.
  • Sirato-Yasumoto S, Katsuta M, Okuyama Y, et al. Effect of sesame seeds rich in sesamin and sesamolin on fatty acid oxidation in rat liver. J Agric Food Chem 2001 May;49(5):2647-51. 2001. PMID:11710.
  • Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Calcium carbonate and the premenstrual syndrome: effects on premenstrual and menstrual symptoms. Premestrual syndrome study group. Am J Obstet Gynecol 1998;179(2): 444-52. 1998.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
  • Yamashita K, Nohara Y, Katayama K, Namiki M. Sesame seed lignans and gamma-tocopherol act synergistically to produce vitamin E activity in rats. J Nutr 1992 Dec;122(12):2440-6. 1992. PMID:11790.