Immunity Food Fix by Mazzola Donna Beydoun;

Author:Mazzola, Donna Beydoun;
Language: eng
Format: epub, pdf
Publisher: Quarto Publishing Group USA
Published: 2022-03-15T00:00:00+00:00

Sesame Seeds

1 OUNCE 28.35 G

CALORIES: 177

CARBOHYDRATES: 3.28 G

PROTEIN: 5.73 G

FIBER: 3.25 G

FAT: 17.1 G

Sesame seed is known as the “Queen of Oilseeds” because it has high resistance to oxidation and rancidity. Sesame seeds are the main ingredient in tahini, which is a sesame seed paste commonly used in the Middle East. It’s also known as the main ingredient in hummus, but it can also be used in baking and even ice cream! Who said sweets can’t be healthy?

The Science: Sesame seeds are rich in polyunsaturated fatty acids (PUFAs) and are an excellent source of fiber and protein. Two substances unique to sesame seeds are sesamin and sesamolin, both of which are lignans found in the seed. They have been found to lower cholesterol, prevent high blood pressure, and also possess both anti-inflammatory and immunomodulatory activities. These substances are also the antioxidative agents that give sesame oil its long shelf life and make it very stable.

From an anti-inflammatory standpoint, sesamin has been shown to inhibit the release of pro-inflammatory cytokines. A study that consisted of fifty participants assessed the effect of sesame on arthritis symptoms. After giving the participants 40 grams of sesame seeds daily for two months, they found a significant reduction in CRP (a marker of inflammation) and IL-6 (a pro-inflammatory cytokine).

Sesame seeds contain the highest phytosterol content among plant-based foods. Phytosterols are essentially known as plant-based cholesterol-lowering foods. They also contain vital minerals, vitamins, phytosterols, polyunsaturated fatty acids (PUFAs), and tocopherols. The lignans coupled with tocopherols and phytosterols provide defense mechanisms against reactive oxygen species and increase the quality of the oil by preventing oxidative rancidity.

The Fix: Sesame seeds have been shown to help with symptoms of arthritis because of their potent anti-inflammatory activity.

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