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Sesame or sesame is a herbaceous Pancake week plant belonging to the category of annuals. Its fruits are small seeds of various shades: from deep black to chocolate. There is no snow-white sesame - the usual white seeds for us are grains, peeled from the husk.
Sesame is one of the most popular oriental spices with a unique sweet taste. Thanks to this, it has been widely used in cooking: sesame seeds go well with red meat and vegetables, they are sprinkled with fresh bread, unsweetened buns. A large number of components also allows the use of seeds for therapeutic and prophylactic purposes.
Black and white sesame seeds: what is the difference?
There are two main types of sesame on sale: white and black. They are distinguished not only by color, but also by taste and useful properties.
Black sesame, unlike white, is not peeled, which contains a huge amount of vitamins and nutrients. Therefore, it is much more useful than white. It mainly grows in Southeast Asia, Japan and China. Black sesame seeds produce high-quality oil with a rich taste and aroma. However, it does not take all the attention to itself, but only sets off the other ingredients in the dish. Therefore, it is most often used for dressing side dishes, for sauces and marinades. In the East, it is black sesame that is used for medical purposes, since all the main components that improve the condition of a person are found in the outer shell of the seed.
White sesame also contains unique oils, has a pleasant neutral taste with a subtle nutty touch. This is a peeled seed, which in 90% of cases acts in cooking as an external decoration of desserts, sushi or side dishes. The main importing countries of peeled sesame seeds are El Salvador and Mexico.
Calorie Sesame
Almost all plant seeds have a high energy value, since fats predominate in them. This is especially true for flax and sunflower seeds - in them the percentage of fat can exceed 50-60% per 100 grams. Sesame is also considered a high-calorie product - 280-300 kcal per 50 grams, and the fat content reaches 55%.
In addition to a high concentration of fats, its composition is dominated by saturated and polyunsaturated fatty acids, which are responsible for the nutrition and restoration of cells. A unique feature of sesame seeds is the presence of a unique substance, sesamine, which is considered a natural antioxidant. It prevents early skin aging, fights against free radicals, which are the root cause of oxidative stress.
How to choose and properly store sesame seeds
As for storage rules, black sesame is more unpretentious in this matter. It is stored longer, even if it remains in the manufacturer’s packaging. But it is better to pour it into glass or enameled dishes with a lid. Sesame does not like moisture and the sun.
The white (peeled) seed usually has a shelf life of several months, because it quickly loses its natural taste and begins to be very bitter. To prevent this, store it in the refrigerator. In this case, he will not lose his taste and benefits for six months.
Important point: these recommendations do not concern sesame oil. It is perfectly preserved for years, even at high air temperatures and the possible exposure to sunlight.
Useful properties of sesame seeds
- Sesame contains thiamine, which is necessary to normalize metabolic processes in the body and the proper functioning of the nervous system.
- Beta-sitosterol, which is present in sesame, is responsible for lowering cholesterol. It prevents vascular blockage and is useful for the prevention of many diseases.
- The composition of this unique seed includes amino acids, which are the building material for organs and systems.
- Sesame is also rich in vitamin E, which contributes to youthful skin. This is an indispensable vitamin responsible for maintaining the optimal functioning of the body. It normalizes the work of the female and male reproductive systems, affects the endocrine and nervous system. Being a powerful antioxidant, it protects cells from being destroyed by free radicals.
- Sesame is an excellent tool for the prevention of osteoporosis. He has a record concentration of calcium - in 100 grams of the product contains 750-1150 mg of mineral. For comparison: in 100 grams of cottage cheese - only 125 mg of calcium. It is needed by the body of pregnant women, children, the elderly, since it is the main building material, participates in the processes of restoring the structure of bones, hair, and teeth. For pregnant women, its daily dosage should not exceed 30 grams.
- Black sesame is enriched in phosphorus, iodine, magnesium, iron and other minerals involved in hematopoiesis and immunobiological processes.
- Phytoestrogen contained in sesame is especially useful for women after 50 years. It is considered a natural alternative to female hormones, therefore it is indispensable for menopause.
- One of the advantages of sesame is a high concentration of vitamins A, C, B. Retinol is involved in the regulation of protein synthesis, necessary for the normal growth of new cells. Without it, the normal functioning of the immune system is impossible. Group B vitamins improve skin condition and intestinal function, strengthen immunity and increase the body's resistance to viral and bacterial infections.
Sesame contraindications
Despite the tremendous benefits that sesame can bring to health, its use can be potentially dangerous. Since one of its properties is to improve blood coagulation, people with thrombosis should be discarded.
Sesame is also forbidden to people who have been diagnosed with sand and kidney stones, since it can provoke their movement.
Features of the use of sesame seeds
To get the most out of a product, you need to eat it properly. Regardless of the variety, you only need to buy live sesame, which has not been specially processed. Check it out quite simply - living grains can sprout. For this, it is not necessary to use professional equipment for germination. On a regular plate, put a slightly damp gauze, folded in several layers. Pour 1 tablespoon of sesame seeds on top of it and cover it with the same slightly damp gauze. Remove the plate with sesame for a few days in a dark place where the sun's rays do not fall (in a kitchen cabinet or oven). If within 2-3 days the first seedlings begin to appear from the seeds, then this is a natural, safe to eat sesame.
Sesame seeds are best absorbed in a slightly heated and soaked state. Fried sunflower seeds are already losing any beneficial properties, and would rather just enhance the taste of the dish than make up for the vitamin or mineral deficiency of the body.
Sesame should be slowly chewed and tried, without the need not to expose it to strong heat treatment. Based on these considerations, nutritionists recommend pre-soaking the seeds in water - so it will be much easier to survive.For these purposes, you do not need to take too much liquid - for 1 full teaspoon of sesame, take 100 ml of water.
The optimal amount of sesame for an adult is up to 3 teaspoons per day. Do not use the product in the morning and on an empty stomach. This can trigger an attack of nausea and excessive thirst.
Sesame serves as an excellent dressing for salads and meat, it is used to decorate muffins and added to the dough. In eastern cuisine, it can be found as part of special desserts, for example, kozinaki or halva.
Unique Features of Sesame Oil
The oil obtained from sesame seeds is considered incredibly beneficial for the body. It is used for medical purposes, cosmetology and as an alternative to traditional edible oils. Its effectiveness has been clinically proven as a means to remove toxins and a laxative. It moisturizes the intestinal mucosa, improving indirectly its peristalsis.
Sesame-based oil is an affordable skin care product for any woman. It perfectly copes with fine wrinkles, restores tone, moisturizes and nourishes the epithelium. The unique substances that make up it remove redness and even out complexion.
Hairdressers recommend sesame oil for the regeneration of dry roots and hair ends. To do this, a sufficiently small amount (up to 2 teaspoons) is systematically rubbed into the scalp. Of course, from him, like from any other oil, there will be an effect of dirty hair. To get rid of it, you need to choose the optimal amount and rinse your hair with shampoo after the procedures.
Many manufacturers use organic sesame oil to enrich tanning products, as it is not resistant to UV rays.
Sesame is a widespread product that will be a good addition to any dish. They can be sprinkled with boiled rice, meat and salads - it will enrich their taste. Due to its nutritional value, sesame can become the main ingredient in vegetarian cuisine.
If you want to get maximum nutrients with food, forgetting about synthetic vitamins, then adding sesame seeds to your diet is a great solution. Eat it daily, carefully savoring and chewing every grain.
Video: the benefits of sesame
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