Sesame & Its Benefits

What is Sesame?

Sesame is a flowering plant of the genus Sesamum. Tropical climate favors its growth which is why China and India are the top producers. It is an oil seed crop which is very ancient, almost 4000 years old. Indian sesame is so drought-resistant that it could grow in places where other crops usually fail due to climatic conditions. This version is called Sesame indicum. The wild sesame type grows mostly in sub-Saharan Africa while the cultivated ones grow in India and China.

The seeds of Sesame have a nutty, delicate, and crunchy taste which is almost not felt when eaten with other foods. Sesame seeds are main ingredients in many Indian and middle-eastern sweets. Sesame oil, on the other hand is a valuable commodity in the market due to its rancidity resistance. It is called the queen of all oils.

Sesame Farming

1. Soil – Acidic soils or those that have neutral reaction (pH range 5.5-8.0) are fit for sesame. Sesame is a Kharif or semi-rabi crop. There shouldn’t be any water stagnation in the soil which must be well drained.

2. Land – The farming land must be ploughed continuously with country plough or tractor for fine aeration, quick germination, with appropriate manure quantity.

3. Climatic Conditions – Extended droughts, frosts and heavy rains have an inverse relation with sesame farming. They could be grown at an elevation of 1300 m. The temperature shall be 25-30 degree Celsius, not too cold, not too hot.

4. Weed Control – The initial days require regular weeding (first 15-25 days). Then the weeding should be carried out in 2 weeks of sowing and another 35 days of sowing.

5. Irrigation – Continuously irrigate the fields but be wary of water stagnation. Soil type and conditions would then dictate irrigation. There are 3 important irrigation phases: pre-flowering (20-25 days), flowering (35-45 days), and finally, pod seeding stage.

6. Harvest – Leaves mature in 3-5 months depending on the variety. Harvesting starts when leaves, capsules and sterns turn yellow and the lower half of the plant starts shedding leaves.

7. Yield – Kharif crop yields between 200-500 kg/ha, while semi-rabi crop yields about 300-600 kg/ha.

Sesame Seeds

The tiny seeds of Sesame are quite delicate in taste which comes in a variety of colors. They are sold either in shells or without shells (costly). It serves as an excellent flavor typically hidden but influential. It’s added to salads, bread/bun toppings, sushi, soups, fish breading, cakes and a whole bunch of sweets, mostly in India (Til ka Laddu).

However, almost all cuisines favor the seeds as they have such awesome universal taste, which is pleasant and serves great health benefits.

Health Benefits

1. It helps keep blood pressure under control with its rich magnesium content. Also, it keeps the respiratory health in check.

2. It contains several vital minerals like copper, selenium, phosphorus etc.

3. It helps prevent cardiac conditions by reducing cardiovascular strain.

4. The calcium present helps prevent Migraine, PMS, Osteoporosis, Colon Cancer and a bunch of bone diseases.

5. Zinc and calcium together take care of the bone health.

6. It also helps in digestion and has anti-inflammatory qualities.