Introduction: Fish is exceptionally nutritious, ranking among the top meat products. However, it might surprise you that ordinary sesame paste is comparable to fish in terms of nutritional components, sharing many similar nutritional benefits for health preservation.
Brain Health. Fish is rich in Omega-3 unsaturated fatty acids, known as "brain gold," which is excellent for enhancing brain function and promoting intellectual development in children. Sesame paste also has great benefits for brain health because, like fish, it is rich in unsaturated fatty acids. The fatty acid content in 100g of sesame paste is over 13 times that of a yellow croaker and 33 times that of a grass carp!
Heart Health and Lipid Reduction. Eating fish protects the heart and cardiovascular system, benefits also attributed to its rich unsaturated fatty acids. Many studies confirm that the unsaturated fatty acids in fish can increase blood vessel elasticity and lower cholesterol. The abundant unsaturated fatty acids in sesame paste have the same effect. One tablespoon of sesame paste (about 20g) contains more fatty acids than half a pound of grass carp and carp!
Sesame Paste with Tofu Pulp and Scallion Pancake
High in Calcium. Sesame paste is also relatively high in calcium, containing 612mg per 100g, which is significantly higher than common calcium-rich foods like milk and tofu, and even higher than some cheeses.
Blood Tonic. Sesame paste also contains relatively rich amounts of iron and folic acid, both of which are essential ingredients for blood production. Nearly a quarter of the population in China suffers from iron-deficiency anemia, making it very necessary to supplement with iron-rich foods.
Prevention of Diabetes and Hypertension. Sesame paste is also high in zinc and potassium, two minerals that play a significant role in preventing and managing diabetes and hypertension: zinc is involved in the synthesis and degradation of insulin; while potassium helps relax blood vessels and promotes sodium excretion, which is beneficial for blood pressure health.
Sesame Paste
Antioxidant and Anti-teratogenic. Two vitamins in sesame paste deserve special mention: Vitamin E and folic acid. The former has antioxidant and anti-inflammatory effects, so regular consumption of sesame paste can enhance the body's disease resistance and delay aging. Folic acid is not only a raw material for blood production but also an essential nutrient for the development of the fetal neural tube. Women can prevent fetal neural tube defects by consuming a small amount of sesame paste daily starting from when they are planning to conceive and continuing until the third month of pregnancy.
Sesame paste is versatile, suitable for both sweet and savory dishes. It can be paired with staple foods, such as mixed with noodles, spread on steamed buns, or added to congee, not only enriching the flavor of the staple food but also enhancing its nutritional value. Sesame paste can also be used as a dipping sauce for mixed dishes or as a filling ingredient. Its adhesive quality makes it an excellent filling, adding more flavor while preventing it from falling apart. It should be noted that sesame paste is high in calories. One tablespoon per day, about 20g, is sufficient.
Homemade Sesame Paste