Black sesame seeds are derivatives of the Sesamum indicum plant. These amazing seeds are flat tiny, and oily seeds that have been cultivated for thousands of years. Although these seeds come in a variety of colors such as
- White
- Brown
- Gold
- Black
- Tan
These color seeds are typically famous in Asia and now it’s getting recognition worldwide for their potential health benefits. However, black sesame seeds are gaining popularity due to their nutritional content and health benefits. In this article, we will explore the black sesame seeds’ nutritional profile, the differences between hulled and unhulled sesame seeds, their health benefits, and how you can add these seeds to your regular diet. So stay connected with us to explore this world of nature.
Nutritional Profile of Black Sesame Seeds
Black sesame seeds are rich in certain nutrients that can improve your overall health. Two 14 grams (almost 2 tablespoons) of black sesame seeds give you approximately
Protein; 3 grams
Fat; 9 grams
Carbohydrates; 4 grams
Fiber; 2 grams
Calories; 100
Furthermore, black sesame seeds offer numerous sources of minerals. Here we are providing these values according to your daily intake requirements, so let’s explore the way of your journey to a healthy life.
- Magnesium; 16%
- Copper; 83%
- Zinc; 9%
- Calcium; 18%
- Manganese; 22%
- Iron; 15%
- Phosphorus; 11%
Black sesame seeds also contain a balanced mix of fat such as
- Monounsaturated fat; 3 grams
- Polyunsaturated fat; 4 grams
- Saturated fat; 1 grams
The high content of macrominerals and trace minerals in black sesame seeds is particularly striking. While your body needs macrominerals like magnesium and calcium in larger amounts, trace minerals such as copper, manganese, and iron, are required in smaller amounts, and these minerals play significant roles in various bodily functions. These include regulating metabolism, supporting immune function, aiding cell activity, and ensuring the proper circulation of oxygen throughout the body.
Moreover, the high oil content of black sesame seeds makes them an excellent source of healthy fats, particularly monounsaturated and polyunsaturated fats. According to research replacing foods high in saturated fats with those rich in unsaturated fats can minimize the risk of heart disease, this highlights the possible cardiovascular benefits of including black sesame seeds in your diet.
Differences Between Hulled and Unhulled Sesame Seeds
Sesame seeds are commonly available in both hulled and unhulled forms. It is generally believed that black sesame seeds retain their outer hull, while white sesame seeds have the hull removed. However, some unhulled sesame seeds can still have a white or off-white appearance, making it challenging to distinguish them from hulled seeds. The outer shell of the seed, known as the hull, is packed with nutrients. Unhulled seeds tend to be crunchier and have a stronger flavor compared to hulled seeds.
The nutritional differences between hulled and unhulled sesame seeds are considerable. For instance, unhulled sesame seeds contain much higher levels of calcium, iron, potassium, copper, and manganese compared to hulled seeds. Additionally, the hull contains beneficial plant chemicals such as lignans, which are found in larger quantities in unhulled seeds. These compounds are known for their antioxidant properties and potential health benefits.
Recent research suggests that particularly, black sesame seeds may contain higher levels of certain beneficial plant chemicals, amino acids, and antioxidants as compared to white sesame seeds. Although further studies are needed to fully understand these differences, it is clear that black sesame seeds offer a unique nutritional profile that may provide diverse health advantages.
Health Benefits of Black Sesame Seeds
Black sesame seeds are not only rich in nutrients but also offer several potential health benefits, particularly in reducing oxidative stress, supporting cardiovascular health, and possibly even providing anticancer properties. So let’s explore and please stay connected with us we have many more to share with you.
1. Help to Reduce Oxidative Stress
One of the primary reasons black sesame seeds may be beneficial to health is their potential to reduce oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, causing cell damage and leading to chronic diseases such as heart disease, cancer, and diabetes. Due to a high amount of antioxidants black sesame seeds can neutralize free radicals and protect cells from injury.
2. Help to Protect from Cancer
Recent research has also suggested the potential anticancer properties of black sesame seeds. These seeds hold two compounds, sesamol, and sesamin, which are thought to play a role in preventing cancer. Sesamol has verified anticancer effects in animal and test-tube studies, showing the ability to fight oxidative stress and regulate cell signaling pathways involved in cancer development. Sesamin has also been found to promote the destruction of cancer cells through processes such as apoptosis (programmed cell death) and autophagy (the removal of damaged cells).
3. Support Cardiovascular Health
Black sesame seeds may also support improved cardiovascular health. A study found that taking a capsule of black sesame oil (containing 2.5 grams of black sesame seed) daily for four weeks can significantly reduce systolic blood pressure in adults.
Black sesame seeds offer cardiovascular benefits, it is probably due to their high amount of healthy fats, especially unsaturated fats, and their potency to reduce oxidative stress. However, additional research is necessary to validate these findings and understand the long-term impact of black sesame seed consumption on heart health.
4. Support Hair and Skin Health
Several hair and skin products have black sesame seeds, it is because having zinc, iron, fatty acids, and antioxidants. While few studies have directly examined the effects of eating black sesame seeds on hair and skin health, these nutrients are known to promote healthy hair and skin.
For example, iron and zinc are essential for hair growth and repair, while fatty acids help maintain skin hydration and elasticity. Antioxidants safeguard the skin from oxidative damage, preventing premature aging and skin diseases.
According to another study the application of sesame oil can block up to 30% of harmful UV (ultraviolet) rays. Because UV rays may cause wrinkles, and sunburn, and elevate the risks of cancer.
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How to Incorporate Them into Your Diet
Garnishing or Sprinkling on Foods
Black sesame seeds can be added to your meals by simply sprinkling them on
- Salads
- Vegetables
- Rice or noodles
- Used in baked goods
- Crunchy coating for fish
Processed and Cooking
Black sesame seeds can also be processed into tahini paste or milk. The oil of these seeds can also be used like any other cooking oil.
Supplements
For people who prefer supplements, black sesame seed extract is available in capsule or oil form. However, it is important to consult with a healthcare provider before taking these supplements, as there are currently no standardized dosage recommendations.
Note: While black sesame seeds are generally harmless for most people, it is crucial to be aware of potential allergic reactions. If you are trying black sesame seeds for the first time, it is better to start with a small amount to ensure you do not have an unpleasant reaction.
Conclusion
Black sesame seeds offer numerous health benefits as they are rich in essential nutrients. They may help reduce oxidative stress, support cardiovascular health, and even have anticancer properties. Including them in your diet can be a delicious and healthful way to boost your overall well-being. However, like any dietary supplement, it’s important to use them in moderation and consult with a healthcare provider if you have any underlying health concerns.
