![]() One of my go-to snacks to this day is tahini. Try using sesame seeds in place of acidifying breadcrumbs.ĭuring my travels to the Middle East, I learned many uses of sesame, both culinary and medicinal. Toasted or raw seeds (whole or hulled) can be added to steamed broccoli (a veggie rich in calcium), stir-fried green beans, put on top of salads and in dressings, sprinkled on baked goods, and mashed and ground into condiments and spreads. If you think that a bakery roll is the only way to serve sesame, you are missing out. Okay, you get it, they’re healthy! But there’s more, because sesame seeds are also delicious. That number doubles when the kernels are toasted. Likewise, one ounce of hulled raw kernels will get give you 2 percent of your daily value of calcium. For example, one could get 27 percent of their daily value of calcium in one ounce of whole sesame seeds, but 28 percent if the seeds are roasted. Studies show that the calcium levels are slightly higher when the seeds are toasted. Toasting or roasting sesame seeds alter their nutritional value. When left whole, the seeds do not break down as well during digestion. When the seed is crushed, as in tahini or sesame butter, its nutrients are more easily digested. The actual harm of removing the hull is debatable. For example, the calcium level decreases about 60 percent when the hulls are removed from the sesame seed however, the form of calcium in the hulls is calcium oxalate, a less absorbable form of calcium. ![]() Keep in mind, how a food is processed and cooked changes its nutritional value. 4Īs if you need another reason to make sesame seeds a pantry staple, they are a great source of phytosterols, plant sterols that have also been shown to lower blood cholesterol 5 and improve heart health. These multi-tasking seeds are also rich in sesamin and sesamolin, fibers called lignans that can lower cholesterol and help prevent high blood pressure. While calcium is vital to bone health, it also can help with migraines 2 and provide relief for PMS. 1Ĭopper, better known for its anti-inflammatory ability shown to reduce some of the pain and swelling of rheumatoid arthritis, is also a supporter of bone and blood vessel health. A study published in the American Journal of Clinical Nutrition found a correlation between low dietary intake of zinc and osteoporosis at the hip and spine. Sesame seeds are also rich in zinc, another mineral that has a positive effect on bone mineral density. Plus, they are alkaline whereas milk is acidic. A quarter cup of raw natural sesame seeds has 351 mg of calcium while one cup of non-fat milk has 316.3 mg, and one cup of whole milk has only 291 mg of calcium. Just a quarter cup of natural sesame seeds provides more calcium than a whole cup of milk. Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. They offer the most nutritional value when the entire seed is used (un-hulled). Sesame seeds are full of calcium, magnesium, copper, vitamin B1, zinc and dietary fiber. Plus, I don't think I've ever met anyone who doesn't like them. Sesame seeds add texture to baked goods, a nutty flavor to sushi rolls, stir-fries and salads, and ground sesame seeds are used to make delicious and nutritious spreads like tahini, hummus and sesame butter. That's exactly why Sesame Seeds made it to the list of ‘Foundation Foods' in the Osteoporosis Reversal Program. ![]() It is a powerhouse of organic minerals, especially calcium, and is an alkaline food that supports bone and general health. “Powerful sesame seed” certainly seems like an oxymoron, but this tiny seed offers so much more than a distinct nutty flavor.
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