Eating black sesame regularly has 7 benefits

Both black sesame and white sesame seeds are seeds of a herbaceous plant belonging to the Pedaliaceae family. It is one of the oldest cultivate plants in the world, found in tropical and temperate regions, and is widely use in cooking and traditional medicine.

What are the benefits and side effects of black sesame, which is available everywhere?

Wide range of uses for black sesame

Each sesame seed pod contains hundreds of seeds of different colors, ranging from creamy white to charcoal black, depending on the cultivar. Black sesame seeds have a slightly more nutmeg flavor than white sesame seeds, but both are excellent sources of phytonutrients, antioxidants, and dietary fiber .

Black sesame is often found in diets around the world. China has a long history of using sesame and sesame oil to make a variety of foods and delicacies. Sesame can be use as a filling for pastries or as a side dish. In daily life, people often eat sesame products such as sesame powder, sesame paste, sesame crisps , sesame paste, etc.

Other countries also have many traditional dishes that use sesame seeds. For example, halva is a popular Middle Eastern candy, in Japan, black sesame seeds are often sprinkle on sushi rolls, and they are also popular in Korean cooking.

In addition to the food industry, sesame oil is also widely use in the medical industry. For example, the Compendium of Materia Medica says: “Black sesame oil is the best for medicine, followed by white sesame oil.” Under the influence of the concept that medicine and food have the same origin at that time, it was not a big deal to use sesame as medicine.

Nutritional content of black sesame

According to the USDA Food Composition Database, micronutrients in 2 tablespoons (18 grams) of black sesame seeds include:

Calories: 100

Low carb: 4 grams

Fiber content: 2 grams

Protein: 3.2 g

Fat: 9 g

Black sesame is a very good nutritional ingredient because it does not contain cholesterol, sodium or sugar. 2 tablespoons of black sesame contains many important vitamins and minerals, accounting for the following proportions of the nutrients that the human body needs every day:

Thiamine (vitamin B1): 12%

Riboflavin (vitamin B2): 3%

Folic acid (vitamin B9): 4%

Niacin (vitamin B3): 4%

Vitamin E: 2%

Calcium: 14%

Phosphorus: 9%

Zinc: 13%

Manganese: 19%

Iron: 15%

Magnesium: 15%

Copper: 82%

Benefits of Black Sesame

Protect the digestive system

The Black sesame is a good source of dietary fiber. Two tablespoons of black sesame can provide 8% of the daily dietary fiber requirement. Fiber is the part of food that the body cannot digest or absorb. It remains intact in digested food, softens stools, and helps prevent constipation.

Sesame seeds can help the digestive system function properly and have also been shown to help alleviate irritable bowel syndrome , hemorrhoids, diverticulitis and other gastrointestinal disorders. In addition, dietary fiber has been scientifically prove to reduce colon cancer.

Provides healthy fats

Another benefit of black sesame is that it is a rich source of healthy fats. The body needs the energy provided by fat to carry out many important biological and physiological processes related to the heart, muscles, blood cells and nervous system. The body also needs fat to absorb fat-soluble nutrients.

Black sesame contains 50% to 60% high-quality fat. Every 2 tablespoons of black sesame contains 4 grams of polyunsaturated fatty acids and 3.4 grams of monounsaturated fat. Replacing saturated fat with unsaturated fat may help lower LDL (bad cholesterol) and reduce the risk of heart disease.

Keep bones strong

The calcium in black sesame is the most important mineral for bone health. In addition, black sesame contains many other minerals, such as magnesium, phosphorus, calcium, copper, iron, and zinc, which can maintain bone density and help keep bones strong.

50% to 60% of the body’s magnesium is found in the bones. Maintaining adequate magnesium helps women after menopause reduce the risk of osteoporosis. 85% of the body’s phosphorus is in the form of bone calcium phosphate. Phosphorus deficiency can lead to calcium loss, resulting in serious bone disease.

The body needs calcium to support the hardness of bones and tissues. Lack of calcium can increase the risk of osteoporosis and fractures. In addition, the copper, iron and zinc in black sesame seeds help collagen synthesis and protect bones.

Antioxidant supplementation

The sesame seeds and the oil in sesame seeds may help prevent disease through their antioxidant effects. Sesame seeds contain the phenylpropyl compound sesamin . Sesame is an antioxidant that fights harmful free radicals. Free radicals are a byproduct of the body’s metabolic functions and can also come from the environment, such as pollutants.

According to a study published in July-December 2014, antioxidants may play an important role in preventing degenerative diseases such as cancer, cardiovascular disease, atherosclerosis and aging.

The antioxidant activity of sesamin can help fight tumors, lower cholesterol levels, and reduce blood pressure. In addition to sesamin, sesame seeds also contain vitamin E, another important antioxidant nutrient.

Slowing down Alzheimer’s disease

Insomnia is a common symptom of magnesium deficiency. Maintaining magnesium levels in the body can help support stress response systems and hormone regulation, helping to promote sleep.

Magnesium’s role in supporting calmness and sleep may be related to GABA in the brain. GABA (also known as gamma-aminobutyric acid) is a neurotransmitter that promotes feelings of calmness and regulates sleep cycles. Studies have shown that GABA transmitters can also slow the effects of Alzheimer’s disease.

At the same time, magnesium helps keep glutamate, another excitatory neurotransmitter , within a healthy range.

Relieve anxiety and stress

Anxiety is a common condition, with approximately 15% of the population suffering from anxiety disorders. Stress and anxiety are often accompanied by mood disorders and depression, which may be caused by insufficient magnesium intake.

Magnesium is necessary for the synthesis of dopamine, which affects a person’s mood. The magnesium in black sesame seeds has a positive effect on reducing premenstrual syndrome and mild anxiety. Adequate magnesium also helps create healthy serotonin in the brain and cerebrospinal fluid .

Preventing heart disease

Atherosclerosis is a disease in which plaque builds up along the lining of arteries. Because elevate LDL is a risk factor for atherosclerotic disease, it is thought that lowering cholesterol could reduce the development of atherosclerosis and the risk of heart disease it causes.

Due to the anti-inflammatory and antioxidant effects of black sesame, scientists have studied the relationship between sesame and arteriosclerosis, confirming that sesame oil shows outstanding potential in reducing high cholesterol and inflammation, reducing the risk of atherosclerosis, and reducing the risk of cardiovascular disease.

The researchers recommend further study of sesame oil ‘s potential use as an alternative or supplement to traditional therapies such as statins and metformin .

Side Effects of Black Sesame

Drugs have side effects, and so do foods. The side effects of black sesame include kidney stones and allergies, so people at risk for these two conditions should avoid consuming large amounts of black sesame.

Kidney Stone Risk

Like all seeds, sesame seeds, including products made from them, contain a natural antinutrient called oxalic acid, which binds to calcium in the body and interferes with the body’s absorption of calcium and iron.

Oxalate is usually excrete from the body after it forms, but under certain conditions it can accumulate in your kidneys, forming calcium oxalate fragments. These fragments can develop into larger crystals — kidney stones.

Sesame allergy

Sesame is a food allergen. If your body’s immune system overreacts to sesame, avoid sesame seeds and sesame products. Symptoms of an allergic reaction develop quickly and can range from mild to severe. Symptoms may include:

Flushing, rash, urticaria

Swelling of the throat, eyes, or face

Difficulty breathing, speaking, or swallowing

Cramps, diarrhea, or vomiting

Drop in blood pressure, loss of consciousness

More severe allergic reactions can be life-threatening and require immediate emergency medical treatment. All dried fruit and seed ingredients carry this risk, so people with allergies need to be extra careful.

Summarize

Sesame, which can be find in all kinds of food, has become one of the indispensable ingredients in people’s daily diet with its rich aroma and rich nutrition. However, nothing can be excessive, and the same is true for black sesame. The recommend daily consumption is control at about 2 tablespoons.
We will continue to share more scientific cutting-edge information in the field of brain health and mental health, and introduce lifestyle habits and dietary methods that promote brain health and mental health.