Sesame seeds are tiny, flat oval shaped seeds with a nutty taste and a subtle crunch. They come in different colors, including white, yellow, black and brown. They are used in bagels, breads, cookies, salads, and snacks and are commonly incorporated in many Asian and Middle Eastern dishes. Sesame oil and tahini (sesame paste) are examples of other uses of sesame seed. They can be consumed raw, dried or roasted.

Sesame seeds are small but they hold incredible nutrition and healing power. They are packed with antioxidants and are rich in vitamins and minerals, such as copper, manganese, magnesium, phosphorus, iron, zinc, omega 6, calcium, selenium and vitamin B1, providing a wide range of health benefits:

• Sesame seeds offer a great source of high quality protein as they are made of 20% protein;
• Natural anti-inflammatory qualities help chronic diseases (e.g., rheumatoid arthritis);
• The antioxidants in sesame seeds detoxify the skin, heal sunburn, combat premature aging, promote glowing skin and may help prevent skin cancer;
• Its antibacterial, antifungal, and anti-inflammatory properties help treat hair and scalp infections, irritations and other issues like head lice, dandruff and hair loss;
• The iron in the seeds help address fatigue and anemia;
• Copper promotes nerve, bone and metabolic health;
• The healthy fats in sesame seeds reduce cravings and stimulate fat-burning action;
• Its fat contact also facilitate nutrient absorption in the body, like vitamin A, D and E;
• Sesame seeds seem promising in anti-cancer effects;
• Sesame oil helps improve blood pressure;
• The fibre (lignans) in sesame seeds are known for their cholesterol lowering properties;
• Ingredients in sesame seeds (magnesium, tryptophan and thiamin) help regulate nerve functioning and transmission, improving pain,mood and sleep;
• Sesame seeds support good digestion, colon health and removal of waste.

Fat is an important component in our bodies with a vital function for overall health, although it has had a bad reputation in the past years and there is still a debate on which fats are considered healthy. There are different types of fat, some representing unhealthy choices in our diets, such as trans fats, and good fats like omega-3s. Eating low fat diets can lead to higher sugar and carb consumption, which contributes to insulin resistance, obesity, type 2 diabetes and other health complications.

Here are some facts on fats you should consider:

• The human brain is about 60 percent fat. The brain and body require essential fatty acids (EFA) for maintenance of optimal health and these must be obtained from dietary sources. EFA, particularly omega-3 fatty acids, are crucial for brain development, protection and performance, as well as to prevent cardiovascular disease, neuropsychiatric disorders and dementia.

• Sugar, rather than fat, makes you fat. Western diets include high amounts of sugar and refined carbs, leading to insulin resistance, obesity, heart disease, and metabolic issues. Too much sugar or carbohydrates can be stored inside fat cells or fat droplets, and they can also accumulate inside the liver causing fatty liver disease.

• We need cholesterol. Cholesterol is a waxy substance (lipid) that is present in every cell membrane in the body. Dietary cholesterol is found only in animal foods and it has little effect on the cholesterol levels in the blood. Vitamin D is made from cholesterol and low levels are risk factors for diabetes, heart disease and certain kinds of cancers. If you don’t consume any cholesterol, the body will produce what it needs. If consumed in higher amounts, the body will adjust its production.

• Eating fat can make you slimmer. High quality healthy fats, such as avocados, wild salmon, extra virgin cold-pressed olive oil, and nuts, can facilitate insulin metabolism and regulate blood sugar levels. Eating the right fats, can help you feel full longer, give you energy, increase fat burning and reduce fat storage, which can help you trim your waistline.

• 75% of emergency heart attacks relate to normal cholesterol. Studies have shown that dietary cholesterol is not correlated with heart disease, and it has also been noted that although women have higher average cholesterol levels than men their incidence of heart disease is much lower.

• HDL is known as the “good” High-density lipoprotein (HDL) helps remove other forms of cholesterol from the bloodstream and, as such, reduces the risk of coronary heart disease.

• Healthy skin and hair depend on fat. Fat facilitates the absorption of vitamins A, D, E, and K through the bloodstream. Therefore, fat has a key role in maintaining healthy skin and hair.

• One pound of fat is equivalent to 3,500 calories. This means that you need to burn this amount of calories to lose one pound of weight. In order to lose 2 pounds a week, you would need to cut down about 1,000 calories a day, or less if combined with exercise.