A little background…
Sesame seeds come from the pods of a green plant with white flowers that originated in Africa and India. They are considered to be one of the first domesticated plants. Sesame seeds were cultivated in the river valley civilizations of Mesopotamia around 5,000 years ago. The sesame plant is very well adapted and can survive where most plants can’t, which earned it the name “survivor crop”. Sesame seeds have been incorporated to diets around the world and are particularly popular in Asian diets.
Health Benefits
Sesame seeds are an excellent source of copper and manganese. One quarter of a cup contains 73.5% the daily recommendation of copper and 44.5% of manganese. They are also a good source of calcium, magnesium, iron, phosphorus, and vitamin B1. Additionally, they contain sesamin and sesamolin which are types of fibers called lignans. These have been shown to lower cholesterol and high blood pressure.
How To Incorporate Sesame Seeds Into Your Diet
Sesame seeds make a great addition to salads, stir fries, smoothies, and steamed vegetables. You can either toast them or use them raw to sprinkle onto your favorite foods for a nutty flavor and crunchy texture. You can also mix them into bread, muffin, and cookie butter. Another way to enjoy sesame seeds is in the form of sesame paste, or tahini. Tahini is one of the main ingredients in a variety of hummus which is great on baby carrots and celery.