appear as a gradual decline as we age, and in the onset of what are referred to as age- related diseases. Oxidative damage can be accelerated when we hyper-exert, as is the case of many competitive athletes. Fatigue, arthritis, muscle strain, and cognitive de- cline are all signs of oxidative damage that sesame seed has been found to improve. A 2015 Iranian study showed sesame seed supplementation had a positive effect on inflammation and oxidative stress biomark- ers in patients with knee osteoarthritis. A more recent study examined the same stress biomarkers along with aerobic ca- pacity in semi-professional soccer players. Players were sorted into two groups, and fed two tablespoons (40 g) per day of either ground sesame or a placebo during 28 days of regular training. The players that con- sumed sesame saw reduced muscle dam- age and oxidative stress, while improving aerobic capacity. Talk about extra points!
Pain and Inflammation When you have pain, you also have
inflammation, and sesame seeds have proven effective at treating both problems. A 2011 study exploring non-addictive, naturopathic treatment options for dia- betic neuropathic pain, found that when
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sesame seeds were consumed in addition to standard insulin treatment, neuropathic pain and oxidative stress were reduced, as were inflammatory markers. Two recent studies conducted on pain
and inflammation associated with osteoar- thritis confirm that supplementation with sesame seeds may be an effective adjunct therapy. An Iranian medical university examined 50 patients diagnosed with pain- ful osteoarthritis of the knee. Divided into two groups, both groups experienced the same treatment protocol with one excep- tion: the experimental group was given 2 tablespoons of ground sesame seed per day. After 2 months of study, researchers found the patients who ate sesame seeds had significantly less pain than the control group. A similar study conducted in 2017 echoed these findings.
Hypertensive Heart Disease Ancient medical wisdom often informs
modern science. Scientists routinely test herbs and folkloric remedies to see if they do, in fact, carry mystical, medicinal prop- erties. Oftentimes, once a therapeutic property has been identified, these natural ingredients are mimicked in the lab, creat- ing drugs that may or may not be effective or healthy. Isolating a single molecule or biological action, then concentrating it into a synthetic pill version is not the same thing as consuming whole-plant food and me- tabolizing it naturally in the body. A July 2017 study asked the question,
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“Can sesame consumption improve blood pressure?” After a systematic review and meta-analysis of controlled trials, research- ers found that, yes, sesame consumption can reduce systolic and diastolic blood pressure, due to its high polyunsaturated fatty acid, fiber, phytosterol and lignan contents. Studies have examined a variety of sesame preparations, proving that the ways you can prepare and consume sesa- me seed are varied but the potent healing and nutritional properties remain consis- tent. A study on black sesame seed meal consumed at approximately 2.5 grams per day for 4 weeks, significantly decreased systolic blood pressure, while simultane- ously improving antioxidant status and decreasing oxidative stress. An important 2006 study sought to determine if adding sesame oil to the diet would interfere with other blood pressure protocols, such as beta-blockers and diuretics. After asking participants to substitute sesame oil for all other edible oils in the diet, a clear deter-
mination was made through the data. After 45 days on sesame oil: “Substitution of sesame oil brought down systolic and dia- stolic blood pressure to normal. The same patients were asked to withdraw sesame oil consumption for another 45 days, and the measurements were repeated. With- drawal of sesame oil substitution brought back the initial blood pressure values.” In addition to this stunning high blood pres- sure cure, participants experienced a sig- nificant reduction in BMI from sesame oil substitution. No negative effects were perceived.
Whether you are consuming ground
sesame seed, sesame oil, or a sesame paste such as tahini, you will benefit from adding this amazing food to your diet. To receive the maximum therapeutic benefit, it’s im- portant to obtain organic, whole seeds. They can be ground into a condiment (combine with sea salt for added boost!) and added to soups, cereals, smoothies, and salads for enhanced nutrition and flavor. Avoid toasted oils, due to oxidation from the heat of roasting, and understand that oils have removed the fiber from the seed, which also removes some of the antioxidant benefits of lignans, the diges- tive co-passenger of fiber. Whole seed can be consumed in small doses by most indi- viduals with no digestive disturbance, however it should be noted that whole seed is not recommended for therapeutic doses due to potential for irritation of the gut lin- ing. Grinding the seeds is a form of predi- gestion that makes the rich nutrients more readily assimilable. Sesame is a significant source of protein, almost 20% by weight. It is a rich source of plant-based calcium, providing 9% of our U.S. RDA (recom- mended daily allowance). Sesame’s whole- plant form of calcium provides greater absorption and is far superior to inorganic forms of this nutrient. A 5-ounce serving provides a whopping 53% of the RDA of iron.
PubMed has nearly 3,000 studies on
sesame seeds, proving that this substance has been on our global health radar for quite some time. The
GreenMedInfo.com database on sesame lists 90 documented health benefits for this amazing seed. For additional research on sesame health ben- efits.
© June, 2019 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Visit
www.greenmedinfo.com
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