Let’s know about Sesame during pregnancy. From the time you conceive, whatever you eat or do after that point has a direct impact on your baby. Hence, it is very important that whatever food you eat during your pregnancy should be healthy and healthy. Apart from this, it is also very important that whatever you consume should be in limited quantity, because by consuming anything in excess, it starts harming you instead of benefiting, so it is very important to be careful.
After you become pregnant, your family members, relatives, friends etc. will give you a lot of advice about what you should eat and what foods you should avoid. However, no one will remember to tell about mole in this. So, is consuming sesame seeds good for you and your baby’s health or is it harmful for both of you? Read this article to know more.
Is it safe to eat sesame during pregnancy
The belief that eating white sesame seeds is harmful during pregnancy is absolutely wrong. Many people believe that sesame seeds are of ‘hot’ effect and eating them can lead to miscarriage. However, there is no scientific evidence to prove this. It has been proven that sesame seeds contain essential nutrients like iron and protein, which are beneficial for both the mother and the fetus.
nutritional value of sesame
Sesame is rich in various nutrients and consuming it during pregnancy will prove to be very beneficial for you and your baby. Sesame is considered a great source of iron, calcium and fiber. You only need to consume a small amount of sesame seeds to get all these nutrients.
The nutrients obtained from sesame are as follows:
- Protein: 2 grams
- Resha (Fibre): 1 gram
- Carbohydrates: 2 grams
- Fat: 4 grams
- Calcium: 89 mg
- Iron: 1.3 mg
- Calories: 51
Traces of other minerals such as magnesium, potassium and vitamins are present. The amount of each nutrient present in sesame has been given according to 10 grams of sesame.
benefits of eating sesame seeds
There are many benefits of consuming sesame seeds. Some of them are as follows:
- Sesame acts as a complete package providing nutrients like iron, calcium and vitamins, which are essential for the growth and development of your baby.
- Sesame is known to be an excellent source of protein and amino acids, which are essential for the proper development of the baby.
- It helps in improving digestion, as it mainly contains fiber. Constipation is a common problem during pregnancy and if you also have constipation or digestive system problems, you can get rid of it by consuming sesame seeds.
- Sesame contains oleic acid, which lowers your bad cholesterol or LDL. Lower the level of good cholesterol or H.D.L. Increases the level of
- Your immunity gets affected during pregnancy. Vitamin ‘C’ present in sesame boosts your immunity and keeps diseases and germs away. That’s why consuming sesame seeds prevents cold and fever.
- The calcium present in sesame helps in maintaining the health of your teeth and aids in the healthy development of your baby.
- It contains folic acid, which prevents neural tube defects in babies.
- Sesame is rich in B-vitamins such as riboflavin, niacin, thiamin and pyridoxine, all of which together help in the proper development of the foetus.
- Sesame is also known to increase the energy of the body and reduce mental stress and weakness.
How to include sesame seeds in your diet
Now knowing the benefits of sesame, you must be wondering how you can include it in your diet? Along with this, you may also have many questions related to it like, can you consume raw sesame seeds during pregnancy? So the answer is yes, you can consume raw sesame seeds. Here’s how sesame seeds can be included in your diet to provide nutrition for you and your baby:
1. Include sesame seeds in your breakfast every day and if you want, you can consume it with cereals.
2. You can consume sesame by mixing it in salad.
3. Make sesame sauce and eat it with chips and vegetable sticks.
4. You can also add sesame seeds to coriander and mint chutney.
5. You can consume roasted sesame seeds in this form by using them to garnish various dishes.
6. You can use sesame seeds to make laddoos or other sweets.
7. You can also consume sesame by adding it to raita or soup.
Risks associated with consuming sesame seeds
In general, sesame seeds are not harmful for pregnant mothers. However, not every woman’s physiological system responds to every food in the same way. Consuming sesame seeds during pregnancy affects each woman differently. If your stomach gets upset due to eating sesame, then stop eating it, If you feel nauseous after consuming it, avoid eating it until the nausea subsides. If you are allergic to sesame then it is better that you avoid consuming it.
frequently Asked question
1. Can I eat food cooked in sesame oil during pregnancy?
It is safe to eat food prepared in sesame oil during pregnancy. This oil provides healthy fats during pregnancy that meet your body’s needs and help your baby’s brain develop. However, you are advised to consult a nutritionist or your doctor before consuming any food cooked in sesame oil.
2. Eating black sesame seeds or consuming white sesame seeds – which is a healthier option?
Black sesame has a higher amount of nutrition, so it is healthier than white sesame. Black sesame seeds have more calcium than white sesame seeds and if you want to meet your calcium requirements, then black sesame seeds during pregnancy would be a better option. However, white sesame does not cause any harm and it also benefits you and the baby a lot.
Sesame consumption is not harmful for mother and child. However, many doctors recommend avoiding sesame during the first trimester, as eating it can make you feel nauseous. If you are thinking of including sesame in your diet, then do talk to your doctor once.
