Sesame seeds are Superfoods

Healthy Snacks

Sesame seeds are Superfoods

Sesame seeds are superfoods. Sesame seeds are rich in vitamins K and E, Omega-3 fatty acids, and have a mix of beneficial minerals such as copper, magnesium and calcium.

Sesame seeds are available in three varieties: black, unpolished light brown, and polished white. seeds have an antioxidant called sesame lignin that fights free radicals causing aging and cancer.

Ayurveda gurus consider sesame seeds as a means to energy and longevity. Chinese herbalists have use black sesame seeds to treat tinnitus (ringing ears), blurred vision, numbness, dizziness, and other issues.

Sesame oil is rich in vitamins K and E. One tablespoon of sesame oil has almost 40 mg in highly beneficial Omega-3 fatty acids. A rich mix of minerals such as copper, magnesium and calcium makes sesame oil good for the blood vessels, bones and joints. Studies show that sesame oil helps in preventing osteoporosis, migraines, colon cancer and even premenstrual syndrome.

Nutrition data – Toasted versus Raw Sesame
Sesame seed kernels, toasted
Nutritional value per 100 g (3.5 oz)
Energy 2,372 kJ (567 kcal)
26.04 g
Sugars 0.48 g
Dietary fiber 16.9 g
48.00 g
16.96 g
Tryptophan 0.371 g
Threonine 0.704 g
Isoleucine 0.730 g
Leucine 1.299 g
Lysine 0.544 g
Methionine 0.560 g
Cystine 0.342 g
Phenylalanine 0.899 g
Tyrosine 0.710 g
Valine 0.947 g
Arginine 2.515 g
Histidine 0.499 g
Alanine 0.886 g
Aspartic acid 1.574 g
Glutamic acid 3.782 g
Glycine 1.162 g
Proline 0.774 g
Serine 0.925 g
Vitamins
Vitamin C
(0%)

0.0 mg

Trace metals
Calcium
(13%)

131 mg

Iron
(60%)

7.78 mg

Magnesium
(97%)

346 mg

Phosphorus
(111%)

774 mg

Potassium
(9%)

406 mg

Sodium
(3%)

39 mg

Zinc
(75%)

7.16 mg

Other constituents
Water 5.00 g
Percentages are roughly approximated usingUS recommendations for adults.
Source: USDA Nutrient Database
Sesame seed kernels, dried
Nutritional value per 100 g (3.5 oz)
Energy 2,640 kJ (630 kcal)
11.73 g
Sugars 0.48 g
Dietary fiber 11.6 g
61.21 g
20.45 g
Tryptophan 0.330 g
Threonine 0.730 g
Isoleucine 0.750 g
Leucine 1.500 g
Lysine 0.650 g
Methionine 0.880 g
Cystine 0.440 g
Phenylalanine 0.940 g
Tyrosine 0.790 g
Valine 0.980 g
Arginine 3.250 g
Histidine 0.550 g
Alanine 0.990 g
Aspartic acid 2.070 g
Glutamic acid 4.600 g
Glycine 1.090 g
Proline 1.040 g
Serine 1.200 g
Hydroxyproline 0.000 g
Vitamins
Vitamin C
(0%)

0.0 mg

Trace metals
Calcium
(6%)

60 mg

Iron
(49%)

6.4 mg

Magnesium
(97%)

345 mg

Phosphorus
(95%)

667 mg

Potassium
(8%)

370 mg

Sodium
(3%)

47 mg

Zinc
(117%)

11.16 mg

Other constituents
Water 3.75 g
Percentages are roughly approximated usingUS recommendations for adults.
Source: USDA Nutrient Database

 

 

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