HOW MUCH SESAME SHOULD YOU EAT? NUTRITION PROFESSIONALS SHARE THEIR INSIGHTS AND TIPS
Perspective from Julia Rocha
Bachelor in Nutrition · 3 years of experience · Brazil
Benefits
- 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.
Quantity Recommendation
- 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.
→ Sesame: How much should you eat? Experts weigh in.
→ See benefits of Sesame from this expert
Perspective from Carolina Castro
PhD Candidate (Health Services), Post Graduate Functional Clinical Nutrition, Bachelor's Degree Nutrition and Dietetics · 7 years of experience · Australia
Benefits
- Sesame is a good source of fibers, affecting positively digestive health and may decrease appetite and bad cholesterol levels.
- Sesame has a great amount of plant protein essential to boost immune system and muscle recovering.
- Sesame seeds may help fight inflammation due to your good amount of sesamin and good fat.
Quantity Recommendation
- The adult daily recommendation would be around 2g to have all health benefits and increase for vegans for example the protein and calcium content.
→ Sesame: How much should you eat? Experts weigh in.
→ See benefits of Sesame from this expert
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This is for information purpose only, and should not be considered as a substitute for medical expertise. These are opinions from an external panel of individual doctors, and not to be considered as opinion of Microsoft. Please seek professional help regarding any health conditions or concerns.
2024-07-04T10:12:02Z dg43tfdfdgfd