Sesame in the diet of a nursing mother: benefits and harms, how to choose and store

Data from a sociological survey showed that not all mothers know whether it is possible to eat sesame while breastfeeding. As it has become known, modern women are increasingly refusing seeds during lactation. They justify their choice by the fact that they do not know about the beneficial properties of the oriental plant and are afraid of harming the health of a small child. To understand the issue in more detail, you need to find out whether there is harm from consuming the product and how to choose sesame seeds.

Varieties of sesame and its uses

The popularity of using sesame seeds in cooking and the food industry came to us from the countries of the Far East. There, sesame seeds are called briefly - “sesame” from the Latin name of the plant “Sesamum”. In the Soviet Union, this product was considered inaccessible for a long time, and it was almost impossible to find it on store shelves. Nowadays, there is no problem purchasing black or white sesame seeds.

The black seeds have a pronounced nutty taste and are often used in the preparation of oriental sweets. Dark sesame is considered healthier than white sesame, as it contains a larger amount of active minerals.

Despite the fact that both white and black sesame seeds have a beneficial effect on the human body, the main reason for growing sesame plants is the production of edible and cosmetic oils. Sesame vegetable oil is used in the production of anti-aging products for the face and body, and is also included in many medications.

Compound

Sesame seeds consist of 65% vegetable fats. The remaining 35% of the composition is filled with beneficial vitamins of group B, E and PP, including niacin, thiamine and riboflavin necessary for humans. The product is famous for its high concentration of calcium, potassium, magnesium and phosphorus. Sesame oil contains a large amount of iron, which is actively involved in the production of thyroid hormones and also contributes to the formation of the baby's immunity. Sesame seeds are rich in Omega-6 fatty acids, which fight inflammation and reduce the risk of cardiovascular diseases for mother and baby.

Types and composition of sesame

A type of annual herbaceous plant of the genus Sesame.
Small sesame seeds are used to prepare kozinaki and halva, sauces and pastes, and as an additive to baked goods. The seeds contain a large amount of fatty acids; oil is extracted from them, used in cooking, medicine and cosmetology. Externally, sesame varieties differ in color. Seeds can be white, brown, black, yellow. Basically, the color depends on the method of grinding and heat treatment. Black sesame is a raw seed, white sesame is ground and peeled. As a result of roasting, the white seed acquires a golden or brown hue.

Sesame seeds are rich in fat, which determines the high calorie content of the product (about 560 kcal per 100 g). However, the oil contained in abundance in sesame is represented by unsaturated fatty acids, Omega-6, which have a beneficial effect on brain activity and the hormonal levels of a nursing woman. Sesame is rich in vitamins B1 and B2, which are involved in carbohydrate metabolism and protect against the formation of cholesterol plaques, improving liver function. Vitamin E is necessary for mother to maintain the beauty of the skin, ensure its firmness and elasticity. Vitamin PP is involved in the process of cleansing blood vessels and supports heart function.

The mineral composition of the product is unique, providing its beneficial properties for the well-being of a nursing woman and the healthy development of the baby. Sesame is especially notable for the presence of a large amount of calcium in its composition . The concentration of this microelement is higher than in any dairy product. This property is overshadowed by the fact that most of the calcium is contained in the seed coat, which is removed during grinding. The absorption of the mineral in the body is hindered by phytin and oxolates, which are also present in the composition, but are practically eliminated by heat treatment. But even these factors do not prevent sesame from being a source of large amounts of calcium.

Sesame is rich in magnesium and potassium, which are necessary for hematopoiesis and proper functioning of the heart, maintaining the elasticity of blood vessels and veins. In high concentrations, the product contains phosphorus and iron - valuable minerals for the development of tissues and organs of the baby, involved in the synthesis of amino acids, strengthening bone tissue.

Table: chemical composition and nutritional value

Nutrient	Quantity	% of the norm in 100 g*
Calorie content	565 kcal	33.6%
Squirrels	19.4 g	25.5%
Fats	48.7 g	81.2%
Carbohydrates	12.2 g	5.8%
Alimentary fiber	5.6 g	28%
Vitamins
Vitamin B1, thiamine	1.27 mg	84.7%
Vitamin B2, riboflavin	0.36 mg	20%
Vitamin E, alpha tocopherol, TE	2.3 mg	15.3%
Vitamin RR, NE	11.1 mg	55.5%
Niacin	4 mg	—
Macronutrients
Potassium, K	497 mg	19.9%
Calcium, Ca	1474 mg	147.4%
Magnesium, Mg	540 mg	135%
Sodium, Na	75 mg	5.8%
Phosphorus, Ph	720 mg	90%
Microelements
Iron, Fe	16 mg	88.9%
Fatty acid
Omega-6 fatty acids	19.6 g	116.7%
Monounsaturated fatty acids	19.5 g	100%
Polyunsaturated fatty acids	19.6 g	100%

% of the norm in 100 g* - approximate values for a middle-aged nursing woman

The benefits of sesame seeds during lactation

Despite its high calorie content (580 kcal/100g), sesame seed oil is famous for its unique beneficial properties, namely:

strengthens the immune system;
promotes the development of the baby’s bone tissue;
stimulates the process of blood renewal in the body;
reduces pain during colic in infants;
normalizes the functioning of the stomach and intestines;
promotes better absorption of milk by the child;
prevents the formation of blood clots and blockage of blood vessels;
improves the functioning of the heart muscle;
stabilizes blood pressure;
reduces cholesterol levels in mother and baby.

It is especially important for young mothers to regularly consume sesame seeds while breastfeeding. The beneficial properties of sesame help prevent the development of mastopathy of the mammary glands, and also normalize the hormonal balance in the body after the birth of a child.

Benefits during breastfeeding

Sesame seeds and oil are used in food.
Sesame is especially valued by pediatricians for its richness in calcium. If a baby has lactase deficiency, when dairy products cause intolerance, sesame can be an excellent source of calcium for mother and child. It is also known about the ability of sesame to increase the fat content of breast milk and stimulate lactation. At the same time, the product has an anti-inflammatory effect on body tissues, reduces the risk of mastitis and lactostasis. Sesame has other benefits:

Contains a large amount of fiber, helps prevent constipation and normalize digestion.
Improves the functioning of the cardiovascular system due to the presence of niacin in the composition. This component prevents the deposition of harmful cholesterol on the walls of blood vessels.
Vitamin PP and nicotinic acid ensure effective processing of fat in the body and participate in the synthesis of amino acids.
Strengthens the immune system. The varied vitamin and mineral composition of the product has a restorative effect on the entire body as a whole.
Improves the condition of joints, strengthens bone tissue. Calcium is necessary for the mother to maintain healthy teeth and bones, and for the baby to form a strong skeleton.

But there is not much calcium in milk; there is more of it in sesame and poppy seeds.
Marianne
https://www.babyblog.ru/user/id1517487/162057

If you don’t fry it, the taste is completely different, bitter, not very pleasant and not as bright as fried sesame. And it is crushed equally. By the way, Urbech made from sesame seeds is sold in health food stores. This is also a paste, like tahini, but it is made from raw sesame seeds. The taste is completely different, bitter and unpleasant :))
Katyusha Colobush
https://www.babyblog.ru/community/post/1_3_pitanie/1704733

Poppy and sesame seeds have a very strong milk extracting effect.
julia
Read also: Sagging breasts: after feeding, after losing weight, what to do
https://www.babyblog.ru/community/post/breastfeed/1202531

Possible harm and contraindications

Excessive consumption of sesame can have a negative impact on both the health of a nursing woman and the general condition of the baby. Before introducing this product into your diet, be sure to consult with your pediatrician.

Painful conditions for which it is not recommended to consume seeds and sesame oil:

tendency to allergic reactions;
the presence of blood clots or increased blood clotting;
reflux of the digestive system in infants;
liver and kidney diseases;
postoperative period.

Recipe for homemade sesame cookies for mom during breastfeeding

Required Ingredients

Sesame seeds – 200 g;
Egg – 1 pc.;
Butter – 70 g;
Flour – 100 g;
Sugar – 80 g;
Salt – 1/3 tsp.

Cooking process

Lightly fry the sesame seeds in a frying pan and cool.
Melt the butter. Beat with sugar using a mixer or whisk.
Add the egg and beat again.
Mix flour and salt.
Gradually add flour and salt, stirring constantly.
Add sesame seeds in the same way.
Line a baking sheet with permanent paper.
Use a spoon to place cookies in approximately equal portions at a distance of 3–4 cm from each other.
Place the baking sheet in an oven preheated to 180°C.
Bake for 15 – 20 minutes.

Sesame cookies during breastfeeding are among the healthy sweets that can be eaten a month after giving birth.

Allergic reactions to sesame are not common, but one should not forget to be careful when introducing a new product into the diet. If the baby’s well-being does not worsen after eating sesame cookies, you can eat them, but no more than 5–10 pieces per day (depending on the size).

Sesame oil during lactation

Sesame is a storehouse of useful minerals and trace elements for nursing mothers and their babies. Moderate consumption of this product can restore calcium levels, which decrease during pregnancy and breastfeeding. To avoid having to introduce additional medications to restore missing microelements in the body, it is enough to regularly use sesame oil or eat a small amount of dry seeds of the oriental plant.

In order not to harm the small body, a woman must follow medical recommendations for consuming sesame during lactation:

You should begin to introduce new foods into your diet gradually, and be sure to consult with your doctor before doing so.
You can try sesame seeds for the first time 2-3 months after birth.
Daily dose of sesame for pregnant and breastfeeding women: 25 g of dry seed or 1 teaspoon of liquid oil.
After the first attempt to eat a handful of sesame seeds (no more than 20 g), monitor your child’s reaction to a new fatty product. If within two days after consuming the product, vegetable fats do not have a negative effect on the baby’s health, you can safely continue to introduce sesame into the daily diet.
It is necessary to purchase the product only from trusted sellers, following all the rules for choosing quality sesame seeds.

If you buy sweets or prepare baked goods with sesame seeds, make sure that no flavorings, yeast, or artificial colors are used in the production. In this case, the reason for the child’s poor health will not be vegetable fats.

Features of using sesame for breastfeeding

During pregnancy, a woman's body is deprived of a large amount of calcium. Because of this, teeth and bones suffer. To avoid the development of osteoporosis, it is necessary to immediately compensate for this deficiency. Nutritionists recommend including cottage cheese and other dairy products in your diet.

We recommend reading: Can a nursing mother eat nuts?

It is best to avoid the artificial version of calcium, since taking it increases the likelihood of early hardening of the fetal bones. For this reason, they may become too dense, which will significantly complicate childbirth. Feeding should also not be combined with taking synthetic drugs. They cause rapid overgrowth of the fontanel, which threatens the development of increased intracranial pressure.

Thanks to sesame seeds, a woman can naturally obtain all the calcium necessary for the growth and development of a child. To do this, it will be enough to eat one teaspoon of seeds per day. After just a month of regular use, you will notice an improvement in the general condition of your teeth, hair, bones and skin.

It is recommended to eat sesame if you have problems with lactation. It not only promotes milk flow, but also increases its energy value. The product has amazing anti-inflammatory properties. Thanks to him, it will be possible to avoid mastopathy and other problems with the mammary glands.

The seeds help improve the functioning of the immune system. Thanks to them, the body compensates for the lack of vital components. Vitamins and microelements have a positive effect on the functioning of all internal organs. Regular consumption cleanses and removes toxins from blood vessels, improving heart function.

Sesame is used to decorate baked goods

During breastfeeding, many women experience problems with bowel movements. Sesame is a natural laxative component that improves the functioning of the gastrointestinal tract. It is also used to cleanse the skin of age spots, which often appear in women during pregnancy.

Even a small amount of sesame will affect the condition and calorie content of breast milk. It is allowed to consume it only in strictly defined quantities. The daily dose should not exceed one teaspoon. A woman should experience them well. Only in this case the maximum amount of useful components will enter the body.

Seeds do not need to be purchased in large quantities at once. When stored for a long time, signs of oxidation can be detected. The process negatively affects the overall properties of the product.

How to select and store

It is very important for young mothers to be able to choose high-quality sesame seeds. Eating stale sesame during breastfeeding can have a negative impact on the health of a small organism. Regardless of the form in which you buy the product (in packaging, in bulk or as cold-pressed oil), pay attention to the appearance of the product. The main criteria for choosing quality sesame:

Color Fresh, unroasted seeds are always white or slightly yellowish. Seeds that are sold longer than three months begin to darken and turn yellow. Such sesame seeds will be harmful to a young mother during breastfeeding. Oil that is transported in glass containers should have a transparent texture and a rich yellow color.
Odor Seeds that are stored on the counter for a long period have an unpleasant bitter aroma. Also, fragrance may appear in a product that has been stored in conditions of high air humidity. You can determine the smell by rubbing several sesame seeds on your palm. If you bought packaged oil or seeds, heat the product in the microwave or on the stove to 50 degrees. In such conditions, the real aroma of sesame seeds will reveal itself more clearly.
Taste Sesame from certain regions of the East has a sweetish aftertaste that quickly disappears. Other types of seeds should have a pleasant neutral taste. Raw, old or roasted sesame will always taste bitter due to oxidized oil. The description also applies to sesame seed oil.

To keep sesame seeds fresh longer, store them in an airtight container. This will protect the sesame from moisture and the appearance of various insects. The place in which sesame is stored should be dry and dark. If the room temperature is more than + 20 degrees Celsius, move the container with the seeds to the refrigerator.

Remember, sesame loses its beneficial properties after three months after harvest! To prevent the seeds from spoiling, buy sesame seeds in small quantities. By buying oil or seeds in small grams, the likelihood of getting a fresh and high-quality product increases.

Sunflower seeds

The most popular type of seeds is sunflower seeds. And this is great, because this product contains a large amount of vitamins and minerals.

Nutritional value per 100 grams of product:

Proteins, g	Fats, gr	Dietary fiber, g	Carbohydrates, g	Calories, kcal
21	51,46	8,6	11,4	584

Moderate consumption of sunflower seeds will help replenish the body of a nursing mother with essential fatty acids and vitamins. By eating 100 grams of unroasted sunflower seeds, you cover the body's daily need for the following elements: protein - 40% of the daily requirement, vitamin E - 130%, vitamin B5 - 70%, vitamin B6-40%, selenium–115%, zinc–32%, iron–20%, fiber–45%, potassium–25%.
Beneficial features:

Amino acids and polyunsaturated fatty acids reduce cholesterol levels and regulate metabolism in the body.
Antioxidants rejuvenate cells and alkalize the body.
High magnesium content strengthens the nervous system.
Vitamin D improves the absorption of calcium in both the mother and the child, and prevents the development of rickets in infants.
Vitamin E has a strong antioxidant effect and reduces the risk of cancer.
Vegetable protein is completely absorbed by the body.
Roasted sunflower seeds lose more nutrients. It is recommended to consume the seeds raw or by drying them in the sun.

Features of use:

Sunflower seeds are a high-calorie product. Those watching their figure should limit their use.
A nursing mother can take seeds in an amount of no more than 100 grams per day. Due to their high fat content, they provoke colic and intestinal upset in the child.
During the growth process, sunflower, like no other crop, absorbs many minerals from the ground, including heavy metals. With excessive consumption of seeds, cadmium accumulates inside us and leads to intoxication of the body and the development of various neoplasms.
Although sunflower seeds are not highly allergenic foods, they should be introduced into the diet of a nursing mother with caution. Start with a few seeds, monitoring the child's reaction.
Choose seeds in their shells; avoid buying shelled seeds. In peeled seeds, all beneficial substances quickly oxidize and evaporate.
It is recommended to rinse raw seeds in cool water before use. And dry in the oven for 20 minutes at a temperature of 80-90°C.