4 benefits of eating roasted sesame seeds every day

SKĐS - Eating roasted sesame seeds every day is a simple habit but beneficial to health thanks to its valuable nutrients, especially fiber, plant protein, healthy fats, vitamins, minerals, and antioxidants.

Content

• 1. Nutritional value of roasted sesame seeds
• 2. Benefits of eating roasted sesame seeds every day
• 3. Simple ways to add sesame seeds to your daily diet.

1. Nutritional value of roasted sesame seeds

Roasted sesame seeds are rich in fiber, plant-based protein, healthy fats, antioxidants, and a variety of vitamins and minerals beneficial to health. Not only do they support a healthy digestive system, but these tiny seeds also help protect cardiovascular health and boost overall well-being.

The nutritional content in a 1-ounce (approximately 28.35-gram) serving of whole roasted sesame seeds includes:

• Calories: 160
• Protein: 4.82 grams (g)
• Total fat: 13.6 g (saturated fat 1.9 g; monounsaturated fat 5.1 g; polyunsaturated fat 5.95 g)
• Carbohydrate: 7.29 g
• Fiber: 3.97 g
• Calcium: 280 milligrams (mg)
• Iron: 4.2 mg
• Magnesium: 101 mg
• Phosphorus: 181 mg
• Potassium: 135 mg
• Sodium: 3.12 mg
• Zinc: 2.03 mg
• Selenium: 9.75 micrograms (mcg)
• Niacin (vitamin B3): 1.3 mg
• Folic acid (vitamin B9): 27.8 mcg

Roasted sesame seeds are rich in fiber, protein, healthy fats, vitamins, minerals, and antioxidants.

2. Benefits of eating roasted sesame seeds every day

Good for the gut and relieves constipation.

Dietary fiber is closely related to the digestive process, especially in preventing and reducing constipation. Eating fiber-rich foods helps promote regular bowel movements and prevent constipation by supporting the movement of food through the digestive system.

The healthiest way to get fiber is from whole foods. Fruits, vegetables, whole grains, beans, and nuts are excellent sources. Sesame seeds, in particular, are a very good source of fiber; a serving of sesame seeds contains up to 4g of fiber, which is essential for gut health and supports digestion.

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Protecting cardiovascular health

Roasted sesame seeds are rich in plant-based protein. Adding protein from plant sources instead of animal products can help reduce saturated fat intake in the diet.

The antioxidant lignans in sesame seeds may improve liver function, control cholesterol, and support blood pressure.

Sesame seeds are a high source of unsaturated fats, which support cardiovascular health. Soluble fiber lowers low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol, and promotes feelings of fullness.

Regulate your mood and sleep.

Eating sesame seeds provides the body with magnesium, which helps regulate muscle and nerve function, blood sugar levels, and blood pressure.

Tyrosine, An amino acid in sesame seeds helps produce dopamine, a neurotransmitter that creates feelings of well-being, regulates mood, and affects sleep.

Good for people who need calcium supplementation.

Sesame seeds are a good non-dairy source of calcium. They have the highest calcium content among all seeds. One serving of sesame seeds contains more than 20% of the recommended daily calcium intake.

Roasted sesame salad dressing.

3. Simple ways to add sesame seeds to your daily diet.

Roasted sesame seeds can be eaten on their own as a snack and are often used in many dishes because of their delicious flavor and crunchiness.

• Add roasted sesame seeds to stir-fried dishes.
• Salad toppings
• Topping for chicken or fish dishes.
• Add to salad dressing
• Mix with vegetables
• Mix it with whole grains like brown rice or quinoa.
• Mix into yogurt
• Used to make roasted sesame candy.
• Blend roasted sesame seeds into a smoothie.
• Use as an ingredient for baked goods such as cakes, bread, buns, crackers, etc.

Source: https://suckhoedoisong.vn/4-loi-ich-khi-an-hat-me-rang-moi-ngay-169260527160410717.htm