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Sesame seeds are versatile ingredients in many recipes, such as salads, pies, pasta, chicken, and fish. Including sesame in your diet can provide numerous health benefits, such as improving digestion, strengthening bone density, promoting hair growth and protecting the skin, providing a good source of protein, fighting anxiety and depression, and being rich in antioxidants. Here are six reasons to include sesame in your diet:
1. Improved Digestion: Sesame seeds contain oils that promote good digestion, while their plant fibers improve bowel movement and treat constipation.
2. Stronger Bones: Sesame seeds are a natural source of calcium and zinc, making them an excellent option for those who avoid or do not consume enough dairy products. Just be sure to regularly check your vitamin D levels to ensure optimal calcium absorption.
3. Healthier Hair and Skin: Sesame can help with hair loss thanks to its composition, which strengthens the hair root. Additionally, omega-3 fatty acids improve scalp micro-circulation and contribute to hair growth. Sesame also has antimicrobial properties that protect the skin. According to Dr. Ajay Rana, a dermatologist and aesthetic physician, sesame oil is extracted from white and black sesame seeds. It contains minerals like calcium, phosphorus, vitamins like E, B complex D, zinc, and protein. These components can promote healthy hair and skin by providing healing benefits.
4. Good Source of Protein: Sesame seeds are an excellent source of protein, making them ideal for those looking to increase their protein intake without consuming meat or other animal products. They are an excellent choice for people observing fasting or those who want to limit their consumption of animal products.
5. Helps Fight Anxiety and Depression: Sesame seeds are rich in the amino acid tyrosine, which is linked to serotonin activity. This neurotransmitter plays a crucial role in mood regulation. It also contains mood-boosting nutrients, viz. omega three fatty acids and magnesium. Magnesium is the primary mineral the adrenal glands require to help the body cope with stress.
6. Rich in Antioxidants: Sesame contains sesamin and sesamolin, which have potent antioxidant and anti-inflammatory effects. Research has shown that consuming sesame can reduce the degree of oxidation of LDL (low-density lipoprotein), protect blood vessels, and prevent cardiovascular diseases. It has also been found to treat oxidative stress in people with knee osteoarthritis.
Sesame seeds are also a good source of healthy fats, including monounsaturated and polyunsaturated fats, which have been linked to improved heart health and a reduced risk of & chronic diseases.
Whether you use sesame seeds or tahini in your meals, incorporating this nutrient-dense food into your diet can positively impact your overall health and well-being.
Lastly, sesame seeds are gluten-free, making them an excellent option for those with gluten sensitivities or celiac disease.
Note: We are not professionals, so we use data from many other internet sources to maintain that the information provided is proven.
Sources: The Donut Whole, Healthline, OnMed, HealthShots, HLAgro, Natureaz, and other research organizations.