Thesesame, better defined botanically "Sesamum indicum“, Is a plant of the genus Sesamum cultivated for itsseedsedible. THESesame seedsthey have been known for their properties since ancient times: their use dates back to over 3,000 years ago. Not only iseedsthey are edible, the leaves of sesame can also be consumed, which are widely used in Korean cuisine.
Sesame seed oil
L'sesame seed oilit is widely used in India and in much of Asia. L'sesame oil, depending on the production process, it can have different smoke points so it can be more or less suitable for frying. L'sesame oilproduced by "cold pressing" it has a characteristic aroma and a pleasant taste, in East Asia it is added to soups and other hot dishes just before serving, it is added "raw" to not dissipate the pleasant smell typical ofsesame oil.
The nutritional properties of sesame seeds
ThepropertynutritionalSesame seedsvary slightly depending on whether they areseeds roasted or toasted or godsdried sesame seeds. In any case, iSesame seedsthey are rich in calories: 549 kcal for the toasted product against 573 kcal for thedried sesame seeds.
Sesame seeds are an excellent source of essential amino acids providing a high amount of protein. THESesame seedsthey provide dietary fiber and fat, mainly linoleic acid and oleic acid.
Betweenpropertymore interesting we point out the abundance of micronutrients, in particular iSesame seedsthey are very rich in B vitamins and mineral salts such as manganese, magnesium, calcium, iron and zinc. Specifically, 100 grams of product provide:
- Supply of B vitamins:
-Tiamine (Vitamin B1) 0,8 mg
- Riboflavin (Vitamin B2) 0.35 mg
-Niacin (Vitamin B3) 4.6 mg
-Folate (Vitamin B9) 98 mcg
- Supply of mineral salts:
-Calcium 989 mg
-Iron 14.8 mg
- Magnesium 356 mg
- Manganese 2.5 mg
- Phosphorus 638 mg
-Potassium 475 mg
-Zinc 7.16 mg
- Sodium 11 mg
In short, 100 grams of sesame seeds could fully satisfy the daily requirement of Iron, Calcium, Magnesium, Manganese and could satisfy more than 70% of the requirement of vitamin B1, phosphorus and zinc.
Sesame seeds, properties
THESesame seedsthey can help fight cholesterol by limiting the absorption of fats in the intestine. They are able to play a protective role towards the cardiovascular system thanks to the high amount of antioxidant substances. Again thanks to the antioxidant action, sesame seeds can improve liver activity by protecting the liver from free radicals. THE Sesame seeds, as seen, they are an excellent source of mineral salts thanks to which they strengthen our immune system. Dietary fibers are able to increase intestinal motility and treat constipation in a natural way.
Sesame flour is used as a protein food for the composition of various preparations. In the industrial field, the sesame flour, is used as an excellent feed for poultry and other animals. Sesame flour, in reality, is a secondary product of the processing of sesame seeds: it is produced with the waste obtained from the extraction ofsesame seed oil. Up to 50% of the nutritional composition ofsesame flourit is given by good quality proteins.
In the opening photo, phan khao with black sesame seeds. A similar dish can be enjoyed in Vietnam, Thailand, Laos and East Asia.