In addition to having a unique taste, the benefits of sesame seeds for health are also many, you know. The reason is, seeds that come from plants Sesamum indicum It contains a variety of nutrients that are important for the body, from fiber, protein, to calcium.
Sesame seeds are often found as a sprinkling for a number of foods, such as onde-onde, moci, and bread. Although small, sesame seeds have a myriad of health benefits. you know, ranging from controlling blood sugar to boosting immunity.
Sesame Seed Nutritional Content
In 1 tablespoon or about 9 grams of sesame seeds, there are 52 calories and a variety of the following important nutrients:
- 0.4 grams of water
- 1.6 grams of protein
- 4.5 grams of fat
- 2.1 grams of carbohydrates
- 1 gram fiber
- 90 milligrams of calcium
- 1.3 milligrams of iron
- 30 milligrams of magnesium
- 55 milligrams of phosphorus
- 40–45 milligrams of potassium
- 0.7 milligrams zinc
- 3 micrograms of selenium
- 9 micrograms of folate
- 0.9 IU of vitamin A
In addition, sesame seeds also contain B vitamins, vitamin D, choline, and antioxidants, such as sesamin and flavonoids.
There are basically 2 types of sesame seeds, namely white sesame and black sesame. However, in general, the nutritional content of white and black sesame seeds is not much different. However, some research shows that the content of calcium and anthocyanin antioxidants is more in black sesame.
A series of benefits of sesame seeds for health
Thanks to its diverse nutritional content, there are many benefits of sesame seeds that are good for the health of the body, including:
1. Supports healthy bones and teeth
Sesame seeds are a good source of calcium. Calcium is often found in the skin of sesame seeds. In addition to calcium, sesame also contains several important minerals, such as magnesium, phosphorus, potassium, and potassium zinc.
Thanks to its nutritional content, sesame seeds are good for regular consumption to maintain the health and strength of bones and teeth. Adequate calcium is also good for preventing osteoporosis.
2. Lowering blood pressure
High blood pressure or hypertension is one of the main causes of heart disease and stroke. To prevent hypertension and keep blood pressure stable, you need to eat foods high in potassium, such as sesame seeds.
In addition to potassium, the content of antioxidants, magnesium, protein, and fiber in these seeds is also good for controlling blood pressure. However, to get the maximum benefits of sesame seeds, you also need to accompany them by following a healthy diet, exercising regularly, and avoiding smoking.
3. Increase endurance
Content zinc, selenium, copper, iron, antioxidants, and folate in sesame seeds have properties in increasing endurance. With a strong immune system, your body will not be susceptible to disease.
4. Lower cholesterol
Sesame seeds contain fiber as well as lignans and phytosterols, which are compounds that can lower cholesterol. In addition, thanks to its antioxidant content, sesame seeds can also inhibit the formation of plaque in the blood vessels (atherosclerosis), thereby reducing the risk of cardiovascular disease.
5. Smooth digestion
Sesame seeds are a good source of fiber. Thanks to adequate fiber intake, your digestion can become smoother. Adequate fiber intake is also good for preventing constipation. Apart from sesame seeds, you can also meet your fiber intake from fruits, vegetables, and nuts.
6. Control blood sugar
Research says that consuming sesame seeds can control blood sugar levels. This is thanks to the fiber content, complex carbohydrates, antioxidants, and various vitamins and minerals contained in sesame seeds.
In addition, sesame seeds also have a low glycemic index, so they do not quickly lower blood sugar. Well-controlled blood sugar plays an important role in preventing diabetes.
In addition to the various benefits above, sesame seeds are also good for the health and function of the thyroid gland. you know. This is because the content of selenium, zinc, and antioxidants contained in it. With adequate intake of these nutrients, your risk for thyroid disease can be reduced.
That's the benefits of sesame seeds for health that is a pity to miss. Besides being consumed directly, sesame seeds that have been processed into oil also store various benefits.
Although beneficial for the body, in some people, consuming sesame seeds can cause allergic reactions, in the form of itching, coughing, and indigestion.
Therefore, if you experience certain complaints after consuming sesame seeds, you should immediately consult a doctor to get the right treatment.