🌱 Sesame Seeds - Calcium And Copper

📊 Nutritional Table (100 g)

Below is the detailed nutritional value per 100 grams sesame seeds.

* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.

💪 Benefits for Athletes

Here are the main sesame seeds benefits in an athlete's nutrition:

• Calcium - 98% RDA per 100 g, one of the best plant sources
• Copper - essential for iron metabolism and collagen synthesis
• Iron - 14.6 mg, a very high amount
• Sesamin - a unique lignan, an antioxidant

🍳 How to Prepare

The best ways to prepare sesame seeds, while preserving maximum nutritional value:

1. Sprinkle: over salads, pasta, rice
2. Tahini: ground sesame seeds with oil - the base of hummus
3. Roasted: 160 °C, 5-7 min - the aroma intensifies

⚡ When to Eat?

A snack or an addition to meals at any time.

🔄 Substitutions and Alternatives

Best alternatives sesame seeds:

['Pumpkin seeds, sunflower seeds, chia seeds, flaxseeds']

💡 Tips

• Roast before use - more aroma
• Black sesame seeds contain more calcium than white ones
• Tahini - a versatile ingredient for sauces and spreads
• Sesame oil - suitable for frying at high temperature

🥄 Portions And How To Include In Diet

A practical portion — 1–2 tablespoons (10–20 g). Sesame seeds are a concentrated source of fats and minerals, so you don’t need much. Ground or crushed, they release nutrients better than whole ones.

• Sprinkled on salads and dishes.
• Into porridges and yogurt.
• Ground paste (tahini) for sauces and spreads.

🛒 How To Choose And Store

Choose unhulled (black or brown) seeds — they contain more minerals. Because of their high fat content, keep the seeds cool and tightly sealed; rancid seeds have an unpleasant smell. Ground seeds — in the refrigerator.

• Tightly sealed and cool — for several months.
• Ground seeds or paste — in the refrigerator.
• Buy in small quantities if you use them rarely.

⚠️ Common Mistakes

• Whole Seeds Only — some of them pass undigested; grinding helps absorption.
• Too Much — the calorie count rises quickly.
• Storing Warm — the fats go rancid.

📋 What Is Important To Know

Sesame seeds stand out for calcium and copper; they are also high in fat and contain a fair amount of protein. Calcium is important for bones and muscle contraction, but its amount depends on the seed variety and whether they are hulled. Because the seeds are small and dense, they are very calorie-dense — even a small handful provides a lot of energy.

⚖️ Portions And Daily Norm

• For a snack or sprinkling, 10–20 g (one to two tablespoons) is enough.
• Treat sesame seeds as a fat source, not as a “calorie-free extra”.
• Tahini (sesame paste) is even more concentrated — measure even less of it.
• Combine with fruit or yogurt to make the portion more satisfying without extra excess fat.