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Last Updated on June 19, 2023
Are you looking for healthy and nutritious food that can boost your overall health and well-being? If so, you might want to try black sesame seeds! These tiny seeds are packed with essential vitamins, minerals, and antioxidants that can improve your health and help prevent various diseases.
In this article, we’ll explore the numerous benefits of black sesame seeds and discuss how to incorporate them into your diet.
What are black sesame seeds?
Black sesame seeds are the edible seeds of the sesame plant (Sesamum indicum), which is native to Africa and Asia. Unlike the more common white sesame seeds, black sesame seeds have a rich, nutty flavor and a slightly bitter taste. They are often used as a seasoning or garnish in Asian cuisine, especially in China, Japan, and Korea.
Nutritional profile of black sesame seeds
Black sesame seeds are a powerhouse of essential vitamins, minerals, and antioxidants. One tablespoon (9 grams) of black sesame seeds contains:
- Calories: 52
- Protein: 1.6 grams
- Fat: 4.6 grams (mostly unsaturated)
- Carbohydrates: 2 grams
- Fiber: 1.1 grams
- Calcium: 88 milligrams (9% of the daily value)
- Iron: 1.3 milligrams (7% of the daily value)
- Magnesium: 32 milligrams (8% of the daily value)
- Phosphorus: 57 milligrams (6% of the daily value)
- Zinc: 0.7 milligrams (5% of the daily value)
Black sesame seeds are also a rich source of vitamin B1 (thiamine), vitamin B6, and vitamin E.
Health benefits of black sesame seeds
Rich in antioxidants
Black sesame seeds contain a high concentration of antioxidants, such as lignans, phenolic acids, and tocopherols, which can protect your body against oxidative stress and inflammation. These antioxidants can prevent damage to your cells and reduce your risk of chronic diseases, such as heart disease, diabetes, and cancer.
Promotes heart health
Black sesame seeds are a good source of heart-healthy fats, such as omega-3 and omega-6 fatty acids, which can lower your cholesterol levels and reduce your risk of heart disease. The lignans in black sesame seeds can also prevent the formation of plaque in your arteries and reduce your risk of cardiovascular diseases.
Enhances digestive function
High levels of fiber in black sesame seeds can promote healthy digestion and prevent constipation.
Boosts immune system
Essential minerals, such as zinc and selenium in black sesame seeds are important for a healthy immune system. Zinc can enhance the production of white blood cells, which can help fight infections and diseases, while selenium can boost antioxidant activity in your body.
Supports bone health
Black sesame seeds are a good source of calcium and magnesium, which are essential for strong bones and teeth and can reduce your risk of osteoporosis.
Regulates hormones
Lignans in black sesame seeds are phytoestrogens that can help regulate hormonal imbalances in your body. This can be beneficial for women who are experiencing menopausal symptoms, such as hot flashes and mood swings.
Prevents cancer
Black sesame seeds contain a compound called phytate, which has been shown to have anticancer properties. Phytate can inhibit the growth of cancer cells and prevent the formation of tumors.
How to incorporate black sesame seeds into your diet?
There are many ways to add black sesame seeds to your diet. Here are some ideas:
- Sprinkle them on top of salads, soups, or stir-fries
- Mix them into your smoothies or yogurt bowls
- Use them as a topping for your avocado toast or rice cakes
- Add them to your homemade granola or energy bars
- Use black sesame seed oil for cooking or as a salad dressing
Precautions and side effects
While black sesame seeds are generally safe for most people, they may cause allergic reactions in some individuals. If you have a nut allergy, you should be cautious when consuming black sesame seeds.
In addition, black sesame seeds are high in calories and fat, so it’s important to consume them in moderation if you’re trying to lose weight or maintain a healthy weight.
To sum up
Black sesame seeds are a nutritious superfood that can offer many health benefits. They are rich in essential vitamins, minerals, and antioxidants, and can improve your heart health, digestion, immune function, bone health, hormonal balance, and may even prevent cancer. Adding black sesame seeds to your diet is easy and can be a delicious way to improve your overall health and well-being.
FAQs
Are black sesame seeds safe to consume during pregnancy?
Yes, black sesame seeds are safe to consume during pregnancy, as they are rich in essential nutrients that are important for fetal development.
How many black sesame seeds should I consume in a day?
There is no specific recommendation for how much black sesame seeds to consume in a day, but it’s generally safe to consume 1-2 tablespoons of them as part of a balanced diet.
Can black sesame seeds cause allergic reactions?
Yes, black sesame seeds may cause allergic reactions in some individuals, especially those with a nut allergy.
Are black sesame seeds effective in preventing hair loss?
There is no scientific evidence to support the claim that black sesame seeds can prevent hair loss, but they are a good source of essential nutrients that are important for healthy hair and scalp.
Can I consume black sesame seeds if I have nut allergies?
If you have a nut allergy, you should be cautious when consuming black sesame seeds, as they may cause allergic reactions in some individuals. It’s best to consult with your healthcare provider before adding them to your diet.
