Introduction to Fats and Oils Foods
Fats and oils foods are essential nutrients required by the human body for several functions such as energy production, body insulation, and absorption of fat-soluble vitamins. They come in different forms such as nuts, seeds, avocado, olive oil, and so on. Despite the common misconception that fats and oils lead to weight gain and other health problems, they are actually necessary for a healthy, balanced diet.
Health Benefits of Sesame Seeds
Sesame seeds, a popular oilseed crop, offer numerous health benefits. They contain healthy fats such as omega-6 and omega-3 fatty acids, which help to reduce inflammation and regulate blood pressure. Additionally, the antioxidant content in sesame seeds helps the body to fight oxidative stress, a condition that can lead to chronic diseases such as heart disease and cancer.
Furthermore, sesame seeds are rich in lignans, a phytoestrogen that helps to balance hormone levels in the body and reduce the risk of breast cancer. Additionally, the high calcium content in sesame seeds makes them a great source of bone-strengthening nutrients.
Nutritional Information and Value of Sesame Seeds
Sesame seeds are highly nutritious. One ounce (28 grams) of sesame seeds contains:
- Calories: 161
- Total fat: 14 grams
- Protein: 5 grams
- Carbohydrates: 7 grams
- Fiber: 3 grams
Additionally, sesame seeds provide micronutrients such as calcium, iron, manganese, and zinc.
Ways to Incorporate Sesame Seeds into Your Diet
Sesame seeds are versatile and can be incorporated into various meals. Here are a few ways to consume them:
- Sprinkle over a salad or stir-fry
- Use sesame paste (tahini) as a dip for vegetables or spread for toast
- Top your favorite dishes with sesame seeds
Potential Risks or Allergies Associated with Sesame Seeds
Some people may have an allergy to sesame seeds, which can cause allergic reactions such as itching, swelling, and difficulty breathing. It is essential to check food labels and avoid consuming foods that contain sesame seeds if you are allergic to them.
Conclusion on the Importance of a Balanced Fats and Oils Diet
Incorporating healthy fats and oils foods such as sesame seeds into your diet plays an important role in maintaining overall health and preventing chronic diseases. A balanced diet should include a variety of fats and oils foods to provide the body with essential nutrients required for optimal health.
Reference
- National Center for Biotechnology Information. (2021, February 2). Sesame phytoestrogens: Recent clinical evidence of potential health benefits in the management of metabolic syndrome and atherosclerosis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7870109/
- Healthline. (n.d.). Sesame Seeds 101: Nutrition Facts and Health Benefits. Healthline. Retrieved September 14, 2021, from https://www.healthline.com/nutrition/sesame-seeds#nutrition
