SESAME SEEDS

Introduction

The sesame plant is a member of the Pedaliaceae family, which grows in tropical and subtropical regions and produces small white edible seeds. They are commonly found sprinkled on bread or added to muesli-type breakfast cereals, but are also available to buy on their own (usually toasted).

Content

Sesame seeds are rich in vitamins and minerals, namely pro-vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin C, iron, phosphorus, sodium, potassium and magnesium. They also contain a high amount of calcium oxalate, but bound in this way the calcium is not available for absorption. If consumed in too high quantities and not excreted efficiently calcium oxalate can contribute to kidney stones, so care should be taken by anyone with excretory problems.

In addition to the oxalic acid binding calcium into calcium oxalate, sesame seeds contain phytic acid which can bind other nutrients too. Therefore they may not be as nutrient-rich as they appear, as not all the minerals will be available to the body. However, it is known that the seed itself is far better absorbed by the body if ground to a powder.

The amino acid fraction is high in methionine and cysteine, and the fatty acids are weighted highly in favour of unsaturated oils, which help to reduce the risk of heart attack and stroke brought on by cholesterol collecting in the arteries. Sesame seeds also contain a powerful antioxidant called sesaminol in addition to co-enzyme Q10.

Uses

The powerful antioxidant nature of sesame seeds makes them useful for healing receding gums. It also accounts for their ability to reduce the production of endogenous cholesterol and to absorb dietary cholesterol.

Sesame seeds have been used to treat digestive disorders and are consequently linked to improvements in cases of constipation, haemorrhoids, muscle wasting and weak bones / osteoporosis. The latter two are probably more likely to the magnesium content assisting bone formation than the calcium content, which is locked away as calcium oxalate.

Being small and also easily ground up, sesame seeds are a useful food for convalescents, being nutrient-rich and easy to eat.