Sesame: Nutrition advice from experts

By The Inspirer writer. 

“Sesame seeds help to prevent constipation” – Felicitas Bouche Ocampo, Nutrition Professor, Bachelor’s Human Nutritional Sciences

“Sesame seeds have anti-inflammatory and anti-cancer properties” – Isis Lima Souza, bachelor’s in nutrition.

Quantity recommendation by Julia Rocha-bachelor’s in nutrition · 3 years of experience · Brazil

“My recommendation is to consume one to two tablespoons of sesame per day, preferably throughout the day and not in a single meal. Sesame can be consumed in its natural form, in the form if seeds along with a salad, or used to make pastes, breads, cakes or cookies, for example.”

Side effects by Julia Rocha

“Sesame must not be consumed in excess as it can eventually cause irritation or pain in the stomach or colon. Furthermore, in large quantities, sesame can facilitate weight gain, not only because of its high amount of calories (about 573 kcal per 100 grams), but mainly because it contains significant amounts of fatty acids”

Benefits by Julia Rocha

Sesame contains lignans, a type of soluble fiber that helps to hydrate and increase stool volume, facilitating intestinal transit and preventing constipation, as well as decreasing the absorption of sugar in the intestine, which improves gastrointestinal health and regulates blood sugar levels.

Sesame contains sesamin, which is a type of lignan present in seed and is related to the metabolism of fats in the body, favoring their oxidation in the liver and helping to reduce bad cholesterol, LDL. So, it reduces the risk of cardiovascular disease as it helps to lower cholesterol levels.

Sesame is rich in polyunsaturated fatty acids, sesamin and vitamin E, which act as anti-inflammatory and antioxidants, helping to relax blood vessels, which helps control blood pressure.