Seasame

Sesame, particularly sesame seeds and oil, is a variety of plant cultivated for its culinary and nutritional benefits. It is highly regarded for its taste, texture, and nutritional value.

growing conditions

Climate

Sesame thrives in warm climates with temperatures ranging from 20°C to 30°C. It requires full sunlight and grows best in areas that receive 6-8 hours of direct sunlight daily.

Watering

Plants are drought-tolerant and can withstand dry conditions. However, consistent moisture is needed during the germination and flowering stages. If grown in areas with low rainfall, supplemental irrigation may be necessary, especially during dry spells.

Soil

Sesame prefers well-drained sandy or loamy soils. It can tolerate poor soil conditions but performs best in fertile, nutrient-rich soils.

Planting Time

Seeds are typically sown directly into the soil. The planting depth should be about 2-4 cm. Plants are usually spaced 10-15 cm apart in rows.

Harvesting

Sesame is usually ready for harvest 90-120 days after planting when the seed pods turn brown and dry. The seeds can be harvested by hand or machine, and care must be taken to prevent shattering of the pods.

Nutritional facts(100 gm)

  • Calories: 573 kcal
  • Carbohydrates: 23.4 grams
  • Fiber: 11.8 grams
  • Protein: 17.7 grams
  • Fat: 49.7 grams
  • Vitamin E: 0.25 mg
  • Iron: 14.55 mg
  • Magnesium: 351 mg
  • Potassium: 468 mg
  • Phosphorus: 574 mg
  • Zinc: 7.75 mg

Benifits

High in Antioxidants:
Seeds are a rich source of antioxidants, particularly sesamin and sesamolin, which help protect cells from oxidative damage. Antioxidants help neutralize free radicals in the body, potentially reducing the risk of chronic diseases such as cancer and heart disease.
Supports Immune Function:
Seeds are a good source of zinc, which is essential for a healthy immune system. Adequate zinc intake can help the body fight off infections and illnesses more effectively.
Anti-inflammatory Properties:
The sesamin and sesamolin in sesame seeds exhibit anti-inflammatory effects, which can help reduce inflammation in the body.
Enhances Mood and Mental Health:
The presence of magnesium, calcium, and B vitamins in sesame seeds helps support nerve function and brain health. These nutrients can help reduce stress, improve mood, and promote mental clarity.
Helps in Weight Management:
Due to the high fiber and protein content, sesame seeds can help you feel fuller for longer, which may reduce overall calorie intake and support weight management efforts.
Rich in Healthy Fats:
Seeds contain unsaturated fats, including omega-6 fatty acids and oleic acid, which are beneficial for heart health. These healthy fats can help lower LDL (bad) cholesterol levels, reducing the risk of cardiovascular diseases.