5. Sesame Seeds
Sesame seeds are small, flat and oval in shape. They have a nutty taste and are crunchy. You can find them in a variety of colors such as red, black, white and yellow and their oil is resistant to rancidification, which means the flavor doesn’t change when the natural oils break down.
Like most seeds, they contain copper, calcium, iron, phosphorous, manganese, zinc, fiber and B vitamins, especially folate and niacin. They also contain sesamin and sesamolin.
Sesame seeds lower blood pressure and cholesterol levels, promote bone health and protect against liver damage. They also reduce PMS symptoms. Arthritis, asthma, migraines, headaches, osteoporosis and certain cancers can also be prevented by including sesame seeds in your diet.
The magnesium found in these seeds reduce the chances of developing diabetes and manages the symptoms for patients that have been diagnosed with the condition. Sesame seed oil contributes to the effectiveness of diabetic medications by improving the functionality. It also regulates glucose and insulin levels.
Studies show that the high content of copper in sesame seeds reduces inflammation of the joints, bones, and muscles which eases the pain associated with arthritis. Copper also strengthens blood vessel walls, joints, and bones and helps with intake of iron. Having the correct copper content in the body maximizes circulation and ensures that all the vital organs in the body get enough oxygen to function properly.
Sesame seeds work well in various bread, crackers, and other baked products. You can sprinkle them on stir-fry dishes, soups, salads and a whole lot more. You can even make tahini with them.
The recommended daily allowance is 3 tablespoons on a daily basis. It is important to exceed this limit as excessive amounts of sesame seeds can trigger migraines and IBS (Irritable Bowel Syndrome), especially if you’re sensitive to nuts and seeds.