You’ve probably seen those tiny seeds sprinkled on your bagel or hamburger bun, but did you know there’s much more to Beniseed than topping your fast food? These tiny nutritional powerhouses are packed with healthy fats, protein, fiber, vitamins, and minerals. While they may seem small and insignificant, beniseed actually packs a nutritional punch and has been cultivated for over 5,000 years.
In this article, we’ll explore the history, health benefits, and culinary uses of this tiny but mighty seed. You’ll learn some fascinating facts about where beniseed comes from, what makes it so good for you, and creative ways to use it to add nutrition and crunch to your meals.
An Overview of Beniseed (Sesame)
Beniseed, also known as sesame, is a flowering plant grown for its edible seeds. The seeds contain up to 40-50% oil and 20% protein. They have a nutty, slightly sweet flavor and crunchy texture. Beniseed is simply the seed of sesame, an annual plant in the family Pedaliaceae.
The beniseed plant grows 3 to 6 feet tall with spear-shaped leaves and purple flowers. The seeds develop in pods that split open when ripe, releasing the seeds. Beniseed comes in a variety of colors, including white, brown, red, and black.
There are two main types of sesame: black sesame seeds and white sesame seeds. Black sesame seeds are considered the most nutritious. They contain more calcium, iron, magnesium, and zinc compared to the white variety. However, both types offer nutritional and health benefits.
Etymology of Beniseed
Beniseed, also known as sesame, has an interesting history. The word “Sesame” is believed to have originated from the Latin word “sesamum” and the Greek word “sēsamon,” both of which are derived from an ancient Semitic language.
Characteristics of Beniseed
Beniseed is tiny, oval, and flat with a mild nutty flavor. The seeds come in colors varying from creamish white to black, depending on the variety. They contain healthy fats like omega-6 and omega-9 fatty acids.
Beniseed is considered a superfood as it is rich in nutrients like thiamine, folate, phosphorus, magnesium, and manganese. It contains lignans, a type of plant compound that may help lower cholesterol and blood pressure. The seeds are also high in copper, a mineral important for red blood cell production and nerve health.
Beniseed has a hard, crunchy shell. The shell needs to be removed by roasting the seeds before eating, as the seed coat contains antinutrients and is indigestible. The shelled seeds, also known as hulled sesame seeds, can be eaten raw or used as a topping in various cuisines. They have a soft, buttery texture and a nuttier flavor compared to the unshelled seeds.
Beniseed comes from the sesame plant, a flowering plant that belongs to the Pedaliaceae family. The sesame plant is native to tropical regions of Africa and India. Beniseed has been cultivated for thousands of years, dating back to ancient Egypt. Today, sesame is grown commercially in tropical and subtropical areas of Asia, Africa, and South America.
History of Beniseed
Beniseed, also known as sesame, is one of the oldest oilseed crops known to humanity. Native to tropical Africa, beniseed has been cultivated for over 5,000 years. Ancient Egyptians used beniseed oil for cooking, pharmaceutical ointments, and mummification. Beniseed spread to India over 2,500 years ago and then to China. Today, India and China are the leading producers of beniseed.
The colorful beniseed pods contain tiny seeds that are an important source of oil and protein. Unhulled seeds have a nutty, crunchy texture and a mild, nutty flavor. When crushed, the seeds yield beniseed oil, which has a very high smoke point, so it’s good for frying and cooking. The leftover seed meal is used as livestock feed.
Nutritional Value of Beniseed
Beniseed is packed with nutritional benefits. Here are a few of the main ones:
Protein
About 20% of beniseed is protein, which provides the amino acids your body needs.
Fiber
Beniseed contains a good amount of fiber, which aids digestion and keeps you feeling full.
Omega-6 Fatty Acids
Beniseed is rich in omega-6 fatty acids, which are good for your heart, joints, and skin.
Manganese
Just one ounce of beniseed contains over 100% of your daily manganese needs, which helps support bone health and metabolism.
Thiamine
Beniseed is high in thiamine or vitamin B1, which helps convert food into energy and is important for nerve and heart health.
Zinc
Zinc is essential for immune function and cell growth, and Beniseed provides a good source.
Copper
Copper helps produce red blood cells, support bone health, and maintain nerve cells. Beniseed provides about half your daily copper needs per ounce.
Phosphorus
Phosphorus works with calcium to build and maintain bone. Beniseed is an excellent source, with about 75% of your daily needs per ounce.
Beniseed is a great source of essential minerals like copper, manganese, calcium, magnesium, iron, and zinc. It contains lignans like sesamin and sesamolin, plant compounds with antioxidant properties. Just a quarter cup of hulled beniseed packs over 15% of the daily requirement for magnesium, a mineral important for bone health and metabolism.
Scientific Classification and Taxonomy of Beniseed (Sesame)
The scientific classification and taxonomy of beniseed include:
Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Order: Lamiales
Family: Pedaliaceae
Genus: Sesamum
Species: S. indicum
Beniseed, also known as sesame, is an annual plant that belongs to the Pedaliaceae family. Its scientific name is Sesamum indicum.
Uses of Beniseed
Beniseed remains an integral part of cooking in many cuisines. The seeds are used as a crunchy topping for salads, breads, and pastries. Beniseed oil and paste are common ingredients in Indian, Chinese, Korean, and Southeast Asian recipes. Beniseed spread on bread or used as a dip is popular in the Middle East.
Food
Beniseed is a good source of protein and essential fatty acids. The seeds can be eaten raw, roasted, or ground into nut butter. They are commonly used as a garnish or added to salads, bread, and desserts.
Oil
Beniseed oil is a vegetable oil extracted from the seeds. It has a mild nutty flavor and a high smoke point, so it is good for high-heat cooking methods like frying. The oil is also used as a base for salad dressings, sauces, and marinades.
Livestock Feed
The protein-rich beniseed meal left over after oil extraction is used as a nutritious feed supplement for cattle, poultry, and fish.
Skin/Hair Care
Beniseed oil contains antioxidants like sesamin and sesamol that can help moisturize and protect skin. The oil is used as a base for cosmetics like skin creams, lotions, soaps, and shampoos.
Pest Control
When beniseed oil is applied to plants, it can act as an organic pesticide by suffocating and repelling certain insects. The strong aroma also deters some animals.
Dye
Beniseed hulls, the outer seed coat, contain anthocyanins that can produce a range of yellow to dark brown dyes for fabrics, foods, cosmetics, and paints.
Medicine
Beniseed oil and the lignans it contains may help lower cholesterol and blood pressure. The seeds also have laxative properties, and the oil is used to relieve inflammation in conditions like bronchitis and gingivitis.
Birdseed
The small seeds are a popular source of food for wild birds like chickadees, sparrows, and finches. This versatile seeds are used whole in baking and added to salads, granola, and trail mixes. The oil is used for cooking and as a flavoring in Asian cuisines.
Culinary Uses of Beniseed
Beniseed, also known as sesame, is used in many cuisines around the world. Here are some main culinary uses of this tiny seed:
- Beniseed is commonly ground into a paste called tahini, which is a staple ingredient in hummus and baba ganoush. Tahini adds a nutty, creamy flavor to these Middle Eastern dishes.
- The whole seeds are used as a garnish or topping for bread, salads, and rice dishes. Their crunchy texture provides contrast to the softness of the dish.
- Beniseed is pressed to extract its oil, which has a high smoke point, so it is good for stir-frying and sautéing. The oil adds a subtle nutty flavor to Asian dishes like kung pao chicken.
- The seeds are used in baked goods like sesame cookies, cakes, and bread to provide nutty flavor, crunch, and visual appeal.
- In Japan, the seeds are used in gomashio, a condiment made of toasted sesame seeds and salt. It is often sprinkled on rice dishes, salads, and grilled fish.
- The ground seeds are used to coat meats like chicken, beef, or lamb before frying or grilling. The coating browns and crisps during cooking, sealing in juices.
- Whole or ground seeds are commonly used in Korean, Chinese, and Southeast Asian cuisines to add flavor, crunch, and texture to noodle dishes, stir-fries, and salads.
The culinary uses of this tiny seed are truly vast, from being a topping to an ingredient to an oil. Beniseed adds flavor, nutrition, and texture to countless savory dishes across the world.
Potential Health Benefits of Beniseed
Beniseed, also known as sesame seeds, are nutritional powerhouses. Here are a few ways these tiny seeds can benefit your health:
- Sesame seeds contain lignans, plant compounds that can help lower cholesterol. They are high in copper, a mineral important for red blood cell production. The seeds also provide manganese, which helps build bone and connective tissue.
- Beniseed is packed with B vitamins, including folate, thiamine, and niacin. These B vitamins help convert the food you eat into energy and keep your skin and hair healthy.
- The seeds are loaded with zinc, a mineral important for immune function, cell growth, and breaking down carbohydrates. Zinc deficiency can lead to slowed growth and loss of taste and smell.
- Beniseed contains healthy fats, including linoleic acid, an omega-6 fatty acid, and small amounts of omega-3 fatty acids. These fats help with brain and heart health.
- The seeds provide plant-based protein. Just an ounce of Beniseed has 5 grams of protein. While not a complete protein, the seeds can contribute to your daily protein needs.
- Sesame seeds are high in calcium, providing 351 milligrams per ounce. Calcium is essential for bone health, muscle contractions, and nerve signaling.
- Beniseed may help prevent cancer cell growth due to compounds called phytosterols found in the seeds. Phytosterols have anti-inflammatory effects and antioxidant properties.
- Beniseed is high in several minerals, especially copper, manganese, magnesium, calcium, iron, and zinc. These minerals play important roles in bone health, metabolism, and red blood cell production.
- Beniseed contains antioxidants like sesamin and sesamol, which may help lower cholesterol and blood pressure.
- Beniseed may help improve blood sugar control and insulin sensitivity. The magnesium in Beniseed helps cells properly respond to insulin and absorb glucose.
- Beniseed contains fiber, and 1/4 cup provides about 2 grams of fiber. Fiber helps fill you up and keeps your digestive system running smoothly.
- Beniseed may help reduce inflammation in the body due to compounds like omega-3 fatty acids, vitamin E, copper, and zinc. Inflammation is linked to health issues like heart disease, cancer, and cognitive decline.
- Beniseed has been shown to improve liver function, eye health, bone health, and digestion. The wide range of nutrients in these little seeds promotes whole-body health.
What are the Side Effects of Sesame Seed?
Sesame seeds are generally safe for most adults to consume in normal amounts. However, some people may experience mild side effects such as nausea, bloating, or constipation if they eat too many seeds. Sesame seeds also contain oxalate, so individuals with kidney problems should avoid overeating them.
Cultivation Beniseed
To cultivate beniseed, select a spot with well-drained, fertile soil and full sun exposure. Work the soil thoroughly before planting, removing any weeds. Beniseed requires warm weather to germinate, so plant in late spring after the chance of frost has passed.
Space the seeds 6 to 8 inches apart and 1 to 2 inches deep, and keep the Soil consistently moist while the seedlings establish. Once the seedlings sprout, thin them so the remaining plants are at least 18 to 24 inches apart. Beniseed grows on bushes that can reach up to 6 feet tall, so give the plants adequate space to spread out.
Fertilize the beniseed bushes regularly during the growing season to promote healthy growth. Also, prune the bushes to improve air circulation and pest control. Harvest the seed pods once they turn yellow and start to split open. Remove the seeds from the pods and dry them completely before storing. Properly stored, beniseed will last up to a year.
The beniseed plant, also known as sesame, is very drought tolerant and resistant to damage from insects. However, fungal diseases can affect the plant, especially in hot and humid weather. Practice crop rotation and avoid overhead irrigation to prevent disease issues.
Production and Trade of Beniseed
Beniseed is mostly grown in tropical regions of the world, especially in Asia and Africa. The major producing countries are Tanzania, Myanmar, India, China, and Japan, which account for about 75-80% of the world’s beniseed production.
Beniseed requires warm weather to grow and matures in about 120-150 days after planting. The seeds contain up to 50% oil and 20-25% protein, making it an important source of vegetable oil and protein. The beniseed oil is used as cooking oil and in margarine production, while the seed cake is used as animal feed.
The beniseed trade involves the import and export of both the seeds and their derived products like beniseed oil and oil cakes. India and China are the major exporters, while countries in Asia, the Middle East, and Europe are the major importers. Annual exports of sesame from Nigeria are valued at about $20 million.
How to Incorporate More Beniseed Into Your Diet
Add beniseed to your yogurt or oatmeal for some nutty crunch. Just a tablespoon contains 75% of your daily magnesium and over 80% of your phosphorus needs.
Toss some beniseed into your salads for extra protein and healthy fats. Its mild, nutty flavor pairs well with leafy greens. You can also sprinkle it over sautéed or steamed veggies.
Make your own beniseed milk or tahini (sesame seed paste) to use as a base for sauces and dressings or to add creaminess to soups. Soak beniseed in water for several hours, then blend until smooth and creamy.
Add beniseed to muffin, cookie, or granola bar recipes for nutrition and nutty flavor. Use about 1/4 cup of seeds for every cup of flour in most recipes.
Coat chicken, fish, or tofu in a bit before baking or pan-frying. The seeds will get toasty as the protein cooks, adding lots of flavor and crunch.
Make homemade beniseed butter by blending roasted beniseed with coconut oil and a bit of honey. Spread it on bread, use it in place of peanut butter in Thai-inspired dishes, or add it to smoothies.
With its robust flavor and stellar nutrition profile, beniseed deserves a spot on your menu. In small amounts, it satisfies without weighing you down. Keep some on hand for an easy nutrition and flavor boost anytime.
Conclusion
You’ve gone through the whole journey of learning about beniseed, from its origins and history to its uses and health benefits. This little seed packs a powerful nutritional punch. Now that you know all about it, don’t be afraid to start incorporating it into your diet. Try sprinkling the seeds on yogurt or toast, blending them into smoothies, or using beniseed oil for cooking and salad dressings. The options are endless once you open your mind to new flavors and ingredients. Expand your palate, nourish your body, and taste the richness of cultures around the globe, all through this humble yet mighty beniseed. The world of healthy, delicious possibilities is yours to explore.