“Simsim” is the Arabic word for sesame and the phrase “Open Sesame” or “Khul ja Simsim” from the story of Ali baba and the 40 thieves is a phrase we’re quite familiar with. Now, the words when uttered opened the mouth of a cave full of treasures and this couldn’t be closer to the truth in real life. Sesame seeds are literally a treasure trove of uses and nutrients and are considered a superfood and you’re about to find out why!
Sesame seeds are believed to have originated in Africa and have been cultivated for thousands of years. The first documented use of these little powerhouses dates back around 4000 years ago to ancient civilizations in Mesopotamia and Egypt.
The cultivation of sesame seeds eventually spread to Asia, particularly to India and China, where it became an important crop and still is. In India, sesame seeds were used in traditional Ayurvedic medicine to treat a variety of ailments.
During the Middle Ages, sesame seeds were brought to Europe by Arab traders and became popular in the Mediterranean region.
For centuries, sesame seeds have endured, their versatility in culinary and medicinal fields cementing their worth in cultures across the globe. From tahini to hummus, sesame chicken to bagels, til ladoos to naans, can you imagine any of these foods without a sprinkle of sesame seeds? Their rich, nutty flavour profile is earthy and slightly sweet. When toasted, the seeds lend a depth and crunch to the foods they’re paired with.
In addition to their culinary uses, sesame seeds have amazing nutritional properties. They are nutrient-dense rich in healthy fats, protein, fibre, and several important vitamins and minerals.
Here are some of the key nutritional properties of sesame seeds:
Healthy Fats: Sesame seeds are rich in healthy fats, particularly polyunsaturated and monounsaturated fats, which have been linked to a range of health benefits including lower risk of heart disease and improved cognitive function.
Protein: Sesame seeds are a good source of plant-based protein, containing all nine essential amino acids.
Fibre: A good source of fibre, sesame seeds can help to promote digestive health and reduce the risk of chronic diseases.
Vitamins and Minerals: Sesame seeds are rich in a range of vitamins and minerals, including calcium, iron, magnesium, zinc, and vitamin E.
While sesame seeds are generally considered to be a healthy addition to the diet, it is possible to consume too much of them. Eating large amounts of sesame seeds could lead to excessive calorie intake, which can contribute to weight gain. Additionally, sesame seeds contain oxalates, which can interfere with calcium absorption and could be problematic for individuals with a history of kidney stones.
While the common uses of sesame seeds are well known, here’re some uncommon pairings with food.
Fruit: Sesame seeds can add a nutty flavour and crunch to fresh fruit, such as sliced apples, pears, or berries. You can sprinkle them over fruit salads, yoghurt bowls, or smoothie bowls.
Vegetables: Sesame seeds can enhance the flavour of roasted or grilled vegetables, such as carrots, broccoli, or asparagus. You can sprinkle them over the vegetables before roasting or grilling, or add them to a sesame-based sauce.
Cheese: Sesame seeds can pair well with cheese, particularly hard or salty cheeses, such as Parmesan or feta. You can sprinkle them over cheese plates, or add them to a cheese-based dip or spread.
Chocolate: Sesame seeds can add a nutty flavour and texture to chocolate desserts, such as chocolate truffles, brownies or chocolate rocks.
What makes sesame seeds a superfood?
While there is no official definition of “superfood,” the term is often used to describe nutrient-dense foods that offer a range of health benefits. Sesame seeds are one such food.
Here are some of the factors that make sesame seeds a superfood –
Nutrient-Dense: Sesame seeds are packed with a range of nutrients, including healthy fats, protein, fibre, vitamins, and minerals. They are particularly high in calcium, iron, magnesium, and zinc, which are essential for overall health and well-being.
Antioxidants: Sesame seeds contain a range of antioxidants, including sesamol, sesamin, and sesamolin, which can help to protect the body from damage caused by free radicals.
Heart Health: The healthy fats in sesame seeds, particularly polyunsaturated and monounsaturated fats, can help to lower cholesterol levels and reduce the risk of heart disease.
Digestive Health: The fibre in sesame seeds can help to promote digestive health, reduce constipation, and support the growth of beneficial gut bacteria.
Blood Sugar Control: Sesame seeds contain lignans, which have been shown to help regulate blood sugar levels and reduce the risk of type 2 diabetes.
Anti-Inflammatory: Sesame seeds contain compounds that have anti-inflammatory properties, which can help to reduce inflammation in the body and lower the risk of chronic diseases.
Overall, sesame seeds are a nutrient-dense food that offer a range of health benefits.
However, it is important to consume them in moderation, as they are also high in calories and can contribute to weight gain if eaten in excess.
How can sesame seeds be beneficial to those who are ill
Nourishment: Sesame seeds are nutrient-dense and provide a range of vitamins and minerals that are essential for overall health and well-being.
Digestive Health: Sesame seeds are a good source of fibre, which can help to promote digestive health and reduce constipation.
Immune Support: Sesame seeds are rich in antioxidants and other compounds that can help to boost the immune system and protect against infections.
Anti-Inflammatory: Sesame seeds contain compounds that have anti-inflammatory properties, which can help to reduce inflammation in the body and alleviate symptoms associated with certain illnesses, such as arthritis or inflammatory bowel disease.
Energy Boost: Sesame seeds are a good source of healthy fats and protein, which can provide sustained energy and help to combat fatigue, a common symptom of illness.
Soothing Properties: Sesame oil, which is derived from sesame seeds, has been used for centuries in traditional medicine for its soothing properties. It can be used topically to relieve dry or irritated skin, or as a massage oil to alleviate muscle soreness or joint pain.
From the far East to the far West, the sesame seed has a long and dare we say nutritious history. Definitely a super food and definitely worth the hype!
It is important to note that while sesame seeds can provide some health benefits, they are not a substitute for medical treatment. If you are ill, it is important to consult with your healthcare provider for proper diagnosis and treatment.
Featured image by Vie Studio
