Discover the multiple virtues of sesame seeds

By Hervé , on July 27, 2021 , updated on April 21, 2023 - 5 minutes to read
Sesame (Sesamum indicum)

What vitamins are found in sesame seeds?

Among the nutrients contained in large quantities in sesame are

  • Calcium. Whole sesame seeds (unshelled) are an excellent source of calcium.
  • Phosphorus. ...
  • Magnesium. ...
  • Iron. ...
  • Zinc. ...
  • Manganese. ...
  • Copper. ...
  • Vitamin B1.

How many sesame seeds should I eat per day?

Use and dosage of sesame - In case of occasional constipation, a teaspoon of sesame oil taken at bedtime is sufficient. - In the form of unhulled seeds, a dose of 9 to 15 g per day is recommended.

What are the advantages of seeds?

Omega-3 fatty acids of plant origin, for cardiovascular health: 17.8 g of omega-3 per 100 g. Omega-6 fatty acids, which help regulate cholesterol: 5.84 g of omega-6 per 100 g. Fibre, which takes care of the intestines: 34.4 g of fibre per 100 g.

What are the benefits of sesame puree?

Its nutritional properties give it important antioxidant qualities, particularly thanks to its vitamin E content. Thanks to its high fibre content, it is a healthy food for the digestive system and cell renewal.

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How to grow sesame?

Direct sowing, in plots of 2-3 seeds/plant (seed requirement: 15-25 kg/ha), at a spacing of 0.5-0.9 m x 0.05 m. Thinning is done at the 2-3 leaf stage with one or two plants per hole (5 cm between holes in the row). The soil must be clean at the time of sowing.

How to use black sesame?

Black sesame seeds can be used in raw or toasted form for baking: breads, cakes, biscuits, but also as a sprinkling for salads, chickpea puree, in a coating for fish.

Where is sesame grown?

Sesame is mainly cultivated in tropical, subtropical and warm temperate regions of Africa (Sudan) and Asia (India, Myanmar).

Do sesame seeds make you gain weight?

Can we lose weight with sesame? In addition to all these health benefits, sesame also has properties that can help us maintain our figure. Very low in calories (209 calories for 37 grams of sesame seeds), it is also considered a good source of cholesterol.

Is sesame a cereal?

Sesame is an oleaginous plant, which means that its seeds are rich in lipids and essential fatty acids that are not naturally synthesized by the body.

How do sesame seeds grow?

Sesame can be propagated by sowing. Harvest the seeds when they are ripe, then sow them in pots before transplanting them into a pot or in the ground.

Why is sesame black?

On the other hand, the sesame seeds in question are usually shelled and stripped of their skin, which gives them their colour. This gives them a colour close to white.

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How to clean sesame seeds?

Take the seeds and place them in a very fine sieve (like a chinois). Put a large bowl filled with water, dip the sieve into the bowl, stirring with your hand. And remove it (the sieve) several times, changing the water several times. You will see all the impurities in the water.

How to shell sesame seeds?

How to toast sesame seeds: To give these little seeds a toasted taste and even more crunch, place them on a baking tray at 180°C and dry toast them for 10 minutes. The skin will turn brown and fall off...

Sesame seeds are rich in vitamins and minerals essential for good health. They contain vitamins B1, B2, B3 and E, as well as calcium, iron and magnesium. These nutrients play an important role in cell growth, bone and muscle strengthening, and the prevention of cardiovascular disease. What's more, their dietary fiber content promotes optimal digestion. By regularly incorporating sesame seeds into your daily diet, you can benefit from an important source of nutrients essential to your body.

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