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963 hz frequency benefits

Published

1 year ago

May 28, 2023

Johnny Depp

Table of Contents

Introduction:

The 963 Hz frequency, also known as the frequency of the “God frequency” or the “Frequency of the Universe,” is part of the Solfeggio frequencies, a set of tones believed to have specific healing properties. This article delves into the potential benefits of the 963 Hz frequency, shedding light on its traditional use and the possible effects it may have on our well-being.

Understanding the 963 Hz Frequency:

Solfeggio Frequencies and Healing Tones

The Solfeggio frequencies are a set of ancient musical scales used in sacred music, chants, and meditation practices. Each frequency within this system is believed to have unique therapeutic properties that resonate with different aspects of our mind, body, and spirit. The 963 Hz frequency is often associated with the activation of the higher chakras and connecting with the divine.

Potential Benefits:

Spiritual Connection and Awakening

The 963 Hz frequency is said to help in deepening spiritual connection and facilitating spiritual awakening. It is believed to resonate with the crown chakra, which is associated with higher states of consciousness and spiritual transcendence. Listening to or meditating with the 963 Hz frequency may aid in opening up channels for divine inspiration, intuition, and spiritual growth.

Enhanced Intuition and Inner Knowing

The 963 Hz frequency is believed to support the development and enhancement of intuition and inner knowing. By working with this frequency, individuals may experience a heightened sense of awareness, clarity, and insight. It is thought to help activate and align the third eye chakra, which is associated with intuition, perception, and inner vision.

Emotional Healing and Balance

Listening to or meditating with the 963 Hz frequency may help promote emotional healing and balance. It is said to have a soothing effect on the emotions, supporting the release of negative emotions, energetic blockages, and limiting beliefs. This frequency is believed to assist in accessing deep states of peace, calmness, and emotional well-being.

Harmonization of Body and Mind

The 963 Hz frequency is often associated with the harmonization of body and mind. It is believed to promote balance and alignment between the physical, mental, and spiritual aspects of our being. By resonating with this frequency, individuals may experience a sense of wholeness, unity, and overall well-being.

Spiritual Rejuvenation and Higher Consciousness

Working with the 963 Hz frequency is said to support spiritual rejuvenation and facilitate higher states of consciousness. It is believed to help dissolve energetic blockages, promote energy flow, and awaken dormant spiritual potential. Through regular exposure to this frequency, individuals may experience a deep sense of connection, expansiveness, and oneness with the universe.

Conclusion:

The 963 Hz frequency, as part of the Solfeggio frequencies, holds potential benefits for spiritual connection, intuition, emotional healing, and harmonization of body and mind. While these effects are often described anecdotally and within the realm of alternative healing practices, further scientific research is needed to fully understand the mechanisms and efficacy of the Solfeggio frequencies. As with any therapeutic practice, it is important to approach the use of the 963 Hz frequency with an open mind, personal discernment, and in conjunction with other supportive modalities for holistic well-being

Related Topics:963 hz frequency benefits health Solfeggio frequencies

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12 Benefits of potatoes and side effects

Published

7 months ago

April 29, 2024

admin

Table of Contents

Origin of potatoes
Nutrition facts of potatoes
12 health benefits of potatoes
- 1 | Benefits of potatoes for weight gain.
- 2 | Benefits of potatoes for digestion
- 3 | Benefits of potatoes for skin.
- 4 | Treat scurvy.
- 5 | Assists rheumatism.
- 6 | Reduces inflammation.
- 7 | Benefits of potatoes for cancer.
- 8 | Guarantees low blood pressure.
- 9 | Helps brain function.
- 10 | Prevents heart disease.
- 11 | Treat kidney stones.
- 12 | Treat diarrhea.
- Related
- Discover the 12 shocking health benefits of potatoes and side effects.
  Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them even more essential as a dietary staple for much of the world’s population.
  
  The health benefits of potatoes include their ability to improve digestion, lower cholesterol levels, increase heart health, protect against polyps, prevent cancer, control diabetes, strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, lower blood pressure, fluid balance, reduce insomnia, and increase eye health.
  
  Naughty children around the world often refuse to eat their vegetables, but they share something else in common.
  
  Almost everyone likes potatoes! This is the strange and magical quality of potatoes; You rarely meet someone you don’t like or refuse to eat.
  
  They are in almost every major continental diet in some form and can be prepared in dozens of ways, including baked, fried, sliced, pureed, and many more.
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  Origin of potatoes
  
  They are native to the Americas, most likely the Andes, Peru, and Bolivia.
  
  They were first cultivated somewhere between 7,000 and 10,000 years ago in that Central and South American region, the term potato can refer to the plant or the entire tuber, which is quite shapeless and ugly, in most varieties, its scientific name is Solanum Tuberosum, and is a member of the Nightshade family.
  
  Potatoes or wild potatoes still grow in some parts of the Americas but were introduced outside of that region only 400-500 years ago.
  
  It now dominates the world as the fourth largest food crop, and more than a third of the world’s potatoes are currently grown in China and India, where it represents an essential part of its cuisine, as well as the cuisine of many of its neighboring countries.
  
  Today, it is difficult to imagine a vegetable diet without potatoes, they have somehow become one of the most popular and recognized foods on the planet.
  
  Potato lovers (myself included), and even those who don’t like them (yet!), Will be equally delighted to learn about all the health benefits of potatoes, as they are nutritional components that go far beyond carbohydrates and calories, and they can be an extremely beneficial addition to any diet plan.
  
  Nutrition facts of potatoes
  
  Let’s explore the nutritional facts of potatoes first, before diving into the somewhat unknown health benefits of this world-famous vegetable.
  
  For example, the reason potatoes have spread around the world so quickly and have been so widely accepted is because they are a storehouse of energy and nutrition, including essential vitamins, minerals, and organic compounds.
  
  What does this mean? – that if you eat potatoes regularly, you ensure a good supply of water and ions in your body.
  
  This is because they are rich in potassium; the concentration is highest in the skin and just below it, therefore, eating the potato with its skin is always beneficial, they also contain calcium, iron, and phosphorus.
  
  In addition, they are known for the large amounts of vitamin C present in them. Typically, 100 gm will contain approximately 17 mg of Vitamin C.
  
  In addition to this, they also contain Vitamin A, B, and E, so the health benefits of potatoes are amazing.
  
  12 health benefits of potatoes
  
  Potatoes are very large, but water makes up about 70-80 percent of their weight. So the belief that you become a fat ball from eating potatoes is a mistake, of course, if your potato servings contain large amounts of butter, or if you can’t stay away from those high-content fries.
  
  From fat and high cholesterol, then you are bound to be overweight.
  
  Similarly, potatoes contain about 17% starch and are one of the best natural sources of starch.
  
  However, you should avoid eating sprouted potatoes as germination leads to the conversion of starch to sugar, but without further ado let’s take a closer look at some benefits of potatoes.
  
  1 | Benefits of potatoes for weight gain.
  
  Potatoes are made primarily of carbohydrates and contain very little protein.
  
  This makes it an ideal diet for those who are excessively thin or desperately wanting to gain weight.
  
  The vitamin content includes vitamin C and B complex, which also aid in the proper absorption of carbohydrates, which is one of the reasons why potatoes make up a large part of the diet of sumo wrestlers, as well as many others. athletes who need large reserves of energy to burn to compete.
  
  2 | Benefits of potatoes for digestion
  
  Since potatoes predominantly contain carbohydrates, they are easy to digest and facilitate digestion.
  
  This property makes them a good diet for babies or for those who cannot digest hard foods, but need energy, however, remember that eating too many potatoes regularly can cause heartburn over time.
  
  Potatoes also contain a considerable amount of fiber or forage, more in raw and cold potatoes than boiled or hot ones.
  
  This stimulates peristaltic motion and increased secretion of gastric juices, which facilitates digestion and prevents conditions such as constipation, and protects the body from more serious conditions such as colorectal cancer.
  
  Fiber is also connected with scraping cholesterol out of arteries and blood vessels, thus increasing heart health.
  
  3 | Benefits of potatoes for skin.
  
  Vitamin C and the B complex, as well as minerals like potassium, magnesium, phosphorus, and zinc, are good for the skin.
  
  Apart from that, the pulp obtained from mashed raw potatoes mixed with honey can work well on skin and face packs, this even helps heal pimples and skin blemishes.
  
  Again, this pulp, if applied externally to burns, provides quick relief and faster healing.
  
  Shredded potatoes, and even the water the potatoes have been washed in, are very good for softening and cleansing the skin, especially around the elbows and the back of the hands, surprising the benefits of potatoes aren’t you?
  
  4 | Treat scurvy.
  
  The vitamin C present in potatoes can help prevent this disease, caused by a deficiency of vitamin C precisely.
  
  It is characterized by chapped lip corners, puffy and bleeding gums, and frequent viral infections, although it has been eliminated from most first and second world countries with easy access to vitamin C, it still exists in certain nations the world, so the prolific presence of potatoes on the planet helps with this problem.
  
  5 | Assists rheumatism.
  
  There are two parts to the benefits of potatoes in this condition; Vitamins such as calcium and magnesium help relieve rheumatism, and the water obtained from boiling potatoes can ease the pain and inflammation of rheumatism.
  
  However, due to the high starch and carbohydrate content, it tends to increase body weight, which can have adverse effects on rheumatic people, it is a fine balance, so you should apply it as a useful approach without consuming the potato itself.
  
  6 | Reduces inflammation.
  
  Potatoes are very effective in reducing inflammation, both internal and external.
  
  Since it is smooth, easily digestible, and has plenty of vitamin C (a very good antioxidant that repairs tissue wear and tear), potassium, and vitamin B6, it can alleviate any inflammation in the intestines and digestive system.
  
  It is a very good dietary item for those who have mouth ulcers as well.
  
  Therefore, people suffering from arthritis and gout can use potatoes for their anti-inflammatory impact, but again, as it can add to weight gain, which exacerbates these conditions, so be sure to eat with meat and other rich foods that make a good balance.
  
  7 | Benefits of potatoes for cancer.
  
  Certain types of potatoes, particularly red and russet potatoes, contain high levels of flavonoid antioxidants and vitamin A such as zeaxanthin and carotenes, which can protect you against many types of cancer.
  
  Additionally, research at the Agricultural Research Service has shown that potatoes contain a compound called quercetin, which has been shown to have anti-cancer and anti-tumor properties.
  
  Lastly, high levels of vitamin A and C have antioxidant qualities that can protect your body from the devastating effects of cancer, enhancing the benefits of potatoes.
  
  8 | Guarantees low blood pressure.
  
  Since high blood pressure can occur for several reasons including diabetes, stress, indigestion, nutrient balance, food content, and many others, different treatments are required.
  
  Luckily, among the benefits of potatoes, it is found that they can alleviate multiple possible causes; potatoes can be used to relieve high blood pressure due to stress.
  
  They can also treat indigestion due to the abundance of vitamin C and fiber within it, but should be avoided if high blood pressure is the result of diabetes.
  
  The fiber present in them is useful in reducing cholesterol and improves the functioning of insulin in the body, which helps in reducing blood pressure.
  
  This is because there is a direct relationship between blood pressure and blood glucose level; Insulin helps regulate that glucose level.
  
  Additionally, the potassium found in potatoes (46% of the daily need per serving) lowers blood pressure, as potassium works as a vasodilator.
  
  9 | Helps brain function.
  
  The proper functioning of the brain largely depends on the level of glucose, the supply of oxygen, various components of vitamin B and certain hormones, amino acids and fatty acids such as omega-3s, are part of the health benefits of potatoes that can serve to almost all the needs mentioned above.
  
  Because they are rich in carbohydrates, they can maintain good blood glucose levels.
  
  This prevents the brain from letting go of fatigue and keeps your cognitive activity and performance high.
  
  Next, the brain needs oxygen, which is brought to it by hemoglobin in the blood; its main component is iron.
  
  Potatoes also contain iron, therefore they help deliver oxygen to the brain as well, there are a wide variety of vitamins and minerals in potatoes that positively affect brain function, including phosphorus, zinc, and the B vitamins.
  
  10 | Prevents heart disease.
  
  In addition to vitamins (complex B, C), minerals, and volumes, potatoes also contain certain substances called carotenoids (lutein, zeaxanthin).
  
  The carotenoids are mentioned as another benefit of potatoes, mainly for the health of the heart and other internal organs functioning.
  
  Again, potatoes are believed to increase blood glucose levels and overconsumption can cause obesity, putting pressure on your heart, so you need to be careful about how often you use potatoes if you do.
  
  You want them to be beneficial to your health. This method of preventing heart disease is not recommended for obese or diabetic people.
  
  11 | Treat kidney stones.
  
  Kidney stones are caused mainly due to the increased levels of uric acid in the blood.
  
  In such cases, protein-rich foods should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as spinach, raw banana, black grams, and certain beans, which dramatically increase the uric acid level in the blood.
  
  Iron and calcium also contribute to the formation of stones, at this point, another of the benefits of potatoes is that they are rich in both, so logically that they do not fit as a preventive measure of kidney stones, but they also contain magnesium, that inhibits the accumulation or deposition of calcium in the kidney and other tissues, thus demonstrating benefits for the treatment of kidney stones.
  
  12 | Treat diarrhea.
  
  They are an excellent component of an energy-rich diet for those suffering from diarrhea, as it is very easy to digest and contains soft fodder. However, eating too many potatoes can cause diarrhea due to excessive starch intake.
  
  Other benefits of potatoes and other considerations that you should know are:
  
  • Potato juice is a good treatment for burns, bruises, sprains, skin problems, ulcers, the effects of narcotics, prostate cancer, uterine cancer, and the formation of cysts or tumors.
  
  • Green potatoes are often poisonous, as are potato leaves and fruits, as they contain alkaloids such as solanine, chaconine, and arsenic. An overdose of those chemicals could easily prove fatal.
  
  • The glycemic index (in simple words, energy or sugar content) of potatoes is very high (above 80), so people who are obese who are trying to lose weight, or diabetics, should avoid eating potatoes. If they are eaten, try to eat them baked as they are healthier.
  
  However, don’t worry; These health risks affect a small part of the world’s potato-consuming population.
  
  If you are fine and healthy, remember that a little fat is not bad for you; it is beneficial.
  
  Don’t be afraid to enjoy the benefits of potatoes, it won’t turn into a couch potato if you eat in moderation.

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8 Benefits of garlic pills and side effects

Published

7 months ago

April 29, 2024

admin

Table of Contents

Health Benefits of garlic pills
How to drink or take garlic pills
Side Effects of garlic pills
Garlic pills contraindications
Discover the 8 health benefits of garlic pills and their side effects.
Garlic pills are a nutritional supplement that mainly serves to reduce cholesterol, thus maintaining good functioning of the heart, and also strengthening the immune system due to the presence of allicin and sulfur, which are the main bioactive compounds of garlic.

For this reason, the higher the concentration of allicin, the more efficient the supplement will be in fighting cholesterol.

Garlic pills as a dietary supplement can be purchased at pharmacies and health food stores or online.

However, it is important to check the raw material on the label, because raw garlic is more powerful than cooked garlic, and fresh garlic is more powerful than old garlic.

Health Benefits of garlic pills

Garlic pills provide various health benefits thanks to their various properties, so they could:

1. Avoid heart disease

Garlic pills contain allicin and other sulfur compounds that help lower “bad” cholesterol (LDL), increase “good” cholesterol (HDL), and lower triglycerides, thus helping to improve cardiovascular health, preventing diseases such as stroke, atherosclerosis, and heart attacks.

2. Benefits of garlic pills for blood pressure

The bioactive compounds in garlic promote the relaxation of blood vessels, strengthen the vascular wall and improve blood flow, thus lowering blood pressure.

In addition, they could inhibit platelet aggregation, reducing the risk of thrombus formation or blood clots.

3. Prevent premature aging

Garlic contains sulfur compounds that exert antioxidant action in the body, thus reducing oxidative stress and preventing the damage caused by free radicals to cells, preventing the onset of chronic diseases, and improving the appearance of the skin.

4. Strengthen the immune system

Garlic pills create an immunomodulatory effect in the body that causes an increase in defense cells, which help fight against various bacterial, viral, and fungal infections.

The main responsible for this effect is allicin, which inhibits the growth and multiplication of these microorganisms.

For this reason, these capsules could be useful to treat vaginal bacterial infections, influenza, parasitosis, among others.

5. Improve memory and learning

Garlic pills could protect brain cells from toxic compounds and favor the formation of neurons, thanks to its antioxidant power, improving memory and learning, and preventing diseases such as Alzheimer’s.

6 Benefits of garlic pills for osteoarthritis

Thanks to its anti-inflammatory potential, garlic capsules could help alleviate the symptoms of osteoarthritis, and apparently, it could also prevent the development of this disease.

7. Benefits of garlic pills for cancer

Due to its antioxidant, immunomodulatory, anti-inflammatory, and immunostimulant effect, garlic could have an antitumor and anticancer effect, since some studies in both humans and animals seem to indicate an increase in natural killer cells, which are responsible for destroying infected cells and cancer cells.

8. Benefits of garlic pills for weight loss

Some animal and in vitro studies suggest that garlic oil could promote weight loss since it could prevent the accumulation of fat in the body, reduce the proliferation of fat cells; increase adiponectin, an enzyme that participates in the metabolism of fats and sugars; and increase thermogenesis, favoring fat burning.

How to drink or take garlic pills

There is some controversy in scientific studies about the efficiency and the most recommended dose of the garlic supplement.

The studies carried out on garlic oil capsules have been mainly in animals, and more scientific studies are necessary to confirm its benefits and determine the appropriate doses for which it is to be used.

In general, the intake varies between 600 to 900 mg/day, divided as follows: 300 mg, 2 times a day for 12 weeks or 300 mg, 3 times a day for 8 weeks, preferably before meals.

However, it is important to read the label and follow the instructions of the doctor, naturopath, or nutritionist, who will adapt the dose to each case.

Side Effects of garlic pills

Garlic capsules can cause some side effects such as garlicky body odor, nausea, vomiting, diarrhea, heartburn, and upset stomach.

Some animal studies recommend not ingesting more than 25 g of raw garlic or more than 400 mg/kg of garlic oil in capsules because it could result in toxicity at the level of the testicles.

Garlic pills contraindications

Garlic capsules should be avoided during pregnancy and breastfeeding, as they can alter the taste of breast milk.

It should also not be ingested by children under 3 years of age and days before surgery, since it has been related to bleeding disorders during the procedure. They should also be avoided by people with a garlic allergy.

In addition to this, these capsules should not be taken in conjunction with the medications mentioned below, without medical guidance: oral anticoagulants (Warfarin), antiretrovirals (Saquinavir, Ratinovir), antihypertensives (Lisinopril) and analgesics (paracetamol).

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10 Benefits Of Sesame You May Not Know About

Published

7 months ago

April 29, 2024

admin

Discover the 10 Benefits Of Sesame You May Not Know About.

The main benefits of sesame lie in its high antioxidant content and it is a rich source of vitamins and minerals, including magnesium, phosphorus, iron, omega 6, calcium, vitamins B and E, which play several important roles in overall health.<img class="i-amphtml-intrinsic-sizer" style="box-sizing: border-box; max-width: 100%; display: block !important;" role="presentation" src="data:;base64,” alt=”” aria-hidden=”true” /><img class="i-amphtml-intrinsic-sizer" style="box-sizing: border-box; max-width: 100%; display: block !important;" role="presentation" src="data:;base64,” alt=”” aria-hidden=”true” /> 10 Benefits Of Sesame You May Not Know About

The sesame seeds also called sesame seeds are derived from an unremarkable plant of the genus Sesamum and bear the scientific name of Sesamum indicum. Sesame seeds are considered the oldest oilseed crop in the world and have been cultivated for more than 3,500 years.

There is evidence of its native forms in both Africa and India. It is extremely hardy and grows in places where many other crops do not, which is why it persisted throughout the ages. Even though it is a seed, it can still bother people with allergies, and it has a distinctly nutty taste.

Many of the health benefits are derived from the oils, which are found in higher concentrations in sesame seeds than in any other oilseed crop in the world. The sesame plant is no more than 3 feet tall, and the seeds are released from small pods along the axes of the plants.

The seeds are very small, only 3-4 mm long and 2 mm wide, yet 3.85 million metric tons are produced each year. They come in a wide variety of colors, depending on the variety or strain of the sesame plant.

The seeds can be purchased shelled or shelled. They are commonly added to salads, as an ingredient or topping for bread and grain products, cookies, sushi, cakes, soups, fish and meat bread, and a wide variety of other applications. You can find sesame seeds in almost every cultural kitchen in some form.

Health Benefits of Sesame

The seeds are widely spread throughout the world due to their availability and pleasant taste. The wide range of sesame health benefits is explained in more detail below.

1.- Reduce hypertension

The benefits of sesame have been linked to a reduction in hypertension in several research studies, which lowers the stress on your cardiovascular system, and helps prevent various heart conditions.

Additionally, magnesium has long been known as a vasodilator (an agent that lowers blood pressure) and sesame seeds store this essential mineral, which contains up to 25% of your daily need in a single serving.

2.- Prevent cancer

With the wide range of essential vitamins and minerals in sesame seeds, it is no surprise that it is associated with a reduced risk of cancer.

Beyond the role of these common minerals, including the powerful anti-carcinogenic effects of magnesium, another of the benefits of sesame is that it also contains phytate, a rare contraceptive compound that works as an antioxidant and reduces the effects of free radicals.

The dangerous by-products of cellular metabolism have been linked to many forms of cancer and various other conditions such as heart disease, premature aging, and cognitive malfunction.

Sesame seeds have also been linked to decreased leukemia, breast, lung, pancreas, colon, and prostate cancer.

3.- Diabetes Management

Another of the benefits of sesame is that it contains magnesium, and is connected with reducing the chances of diabetes and managing symptoms in patients who have already developed the condition.

Additionally, sesame seed oil has been shown to positively affect the impact of various diabetes medications such as glibenclamide in patients suffering from type 2 diabetes.

It improves the functionality of this medicine and also regulates the levels of insulin and glucose in the body, thus helping to control the symptoms of diabetes.

Sesame regulates insulin and glucose levels in the body.

4.- Increase bone health

The impressive levels of essential minerals like zinc, calcium, and phosphorous found in sesame seeds can be a great boost to your body’s bone health.

These minerals are integral parts in the creation of new bone matter, and the strengthening/repair of bones that can be weakened by injuries or the appearance of conditions such as osteoporosis.

5.- Improve digestion

These little seeds contain a significant amount of fiber. Fiber is an important element in healthy digestion, as it increases bowel movements and helps them move through the digestive tract, as well as stimulating peristaltic movement as food moves through the smooth intestine.

This can reduce adverse conditions like constipation, as well as diarrhea, while simultaneously protecting the health of your colon and reducing the chances of gastrointestinal diseases and cancer.

Fiber also works for your heart, removing dangerous LDL cholesterol from your arteries and blood vessels, thus protecting against atherosclerosis, heart attacks, and strokes.

6.- Improve oral health

Perhaps the most notable effects of sesame benefits are its powerful effects on oral health.

The process is called oil pulling, in which certain amounts of sesame seed oil around the mouth can have a strong antibacterial and astringent effect on all aspects of oral health.

It is also closely associated with reducing the presence of the Streptococcus bacteria, a common bacteria that can wreak havoc in your oral cavities and other parts of your body.

Sesame has powerful effects on oral health

7.- Reduce inflammation

The high copper content is another benefit of sesame as it has several valuable functions, including reducing inflammation in the joints, bones, and muscles, thereby reducing pain associated with arthritis.

In addition, copper is an essential mineral for strengthening the walls of blood vessels, bones, and joints.

Finally, copper is necessary for the proper absorption of iron, a key component of hemoglobin. Therefore, adequate copper content in the body maximizes circulation and ensures that the organ systems throughout the body receive enough oxygen to function properly.

8.- Radiation protection

One of the unusual organic compounds in sesame seeds is called sesamol, and it has been associated with protecting DNA from the harmful effects of radiation.

This radiation could come from accidental sources or cancer treatment with chemotherapy and radiation therapy.

By protecting DNA from mutation due to radiation, sesame seeds can increase strength and reduce the chances of contracting other forms of cancer due to cell mutation.

9.- Skin and hair care

As mentioned, sesame seeds contain high levels of zinc, a vital component in collagen formation, which strengthens muscle tissue, hair, and skin.

Additionally, sesame seed oil has been shown to reduce the appearance of burns and marks on the skin, as well as the signs of premature aging.

10.- Activate metabolic function

Other benefits of sesame are that they contain a large number of proteins, which are broken down and reassembled as components of proteins that are usable by the human body.

This adds to overall strength, healthy cell growth, mobility, energy levels, and metabolic function.