Benefits of black sesame seeds have a lot. Black sesame seeds could reduce oxidation in the body, improve blood pressure, and provide antioxidants and other plant chemicals that help fight cancer. A 2016 study found that black sesame seeds may have higher antioxidant activity than white sesame seeds. Here we are going to discuss the benefits of black sesame seeds.
Benefits of Black Sesame Seeds
Black sesame seeds offer various health benefits due to their rich nutritional profile. Here are some of the potential benefits associated with black sesame seeds:
Nutrient-dense
Black sesame seeds are a concentrated source of essential nutrients, including protein, fiber, healthy fats, and a wide range of vitamins and minerals. They contain significant amounts of calcium, iron, magnesium, phosphorus, zinc, and vitamin B6.
Antioxidant properties
Black sesame seeds are known for their high antioxidant content. Antioxidants help protect the body against free radicals, unstable molecules that can cause cellular damage and contribute to chronic diseases.
Heart health
The healthy fats found in black sesame seeds, such as omega-3 and omega-6 fatty acids, may support cardiovascular health. These fats can help lower bad cholesterol levels, reduce inflammation, and improve overall heart function.
Bone health
Black sesame seeds are an excellent source of calcium, which is essential for maintaining strong and healthy bones. Adequate calcium intake is crucial for preventing conditions like osteoporosis and promoting proper bone development.
Digestive health
The fiber content in black sesame seeds can aid in digestion and promote regular bowel movements. Including fiber-rich foods in your diet can help prevent constipation and maintain a healthy digestive system.
Skin and hair health
The nutrients present in black sesame seeds, such as zinc and vitamin E, are beneficial for maintaining healthy skin and hair. These seeds may help nourish the skin, promote collagen production, and provide a natural glow. Additionally, they are often used in traditional remedies for promoting hair growth and preventing premature graying.
Blood sugar control
Black sesame seeds have a low glycemic index, which means they have a minimal impact on blood sugar levels. Incorporating these seeds into your meals can help regulate blood sugar levels and prevent spikes and crashes, making them suitable for individuals with diabetes or those looking to manage their blood sugar levels.
It’s important to note that while black sesame seeds offer potential health benefits, they should be consumed as part of a balanced diet. If you have any specific health concerns or conditions, it’s best to consult with a healthcare professional or registered dietitian for personalized advice.
Black Sesame Seeds Nutrition
Black sesame seeds are highly nutritious and offer a wide range of essential nutrients. Here is a breakdown of the approximate nutritional composition of black sesame seeds per 100 grams:
- Calories: 573
- Protein: 17.7 grams
- Carbohydrates: 26 grams
- Dietary fiber: 11.8 grams
- Fat: 49.7 grams
- Saturated fat: 6.96 grams
- Monounsaturated fat: 18.79 grams
- Polyunsaturated fat: 21.8 grams
- Omega-3 fatty acids: 0.07 grams
- Omega-6 fatty acids: 21.7 grams
- Vitamin B6: 0.79 milligrams
- Folate: 97 micrograms
- Niacin: 4.5 milligrams
- Calcium: 975 milligrams
- Iron: 14.6 milligrams
- Magnesium: 351 milligrams
- Phosphorus: 629 milligrams
- Potassium: 468 milligrams
- Zinc: 7.8 milligrams
It’s worth noting that these values are approximate and can vary depending on the specific variety and quality of black sesame seeds. Black sesame seeds are also a source of other essential minerals, such as copper, manganese, and selenium, albeit in smaller quantities.
Including black sesame seeds in your diet can help you meet your daily nutrient requirements, especially for nutrients like calcium, iron, magnesium, and zinc. They are a particularly good source of calcium, making them beneficial for individuals who are lactose intolerant or follow a plant-based diet.
Remember that portion sizes should be considered to ensure a balanced intake of nutrients, as black sesame seeds are relatively high in calories and fat. Moderation is key, and it’s advisable to incorporate them as part of a well-rounded diet.
Black Sesame Seeds Side Effects
Black sesame seeds are generally safe to consume for most people when included as part of a balanced diet. However, some individuals may experience certain side effects or have specific considerations to keep in mind. Here are a few potential side effects and considerations related to black sesame seeds:
Allergic reactions
In rare cases, individuals may be allergic to sesame seeds, including black sesame seeds. Allergic reactions can range from mild symptoms like itching or skin irritation to more severe reactions like difficulty breathing or anaphylaxis. If you have a known sesame seed allergy, it’s important to avoid black sesame seeds and products containing them.
Digestive issues
Some people may experience digestive discomfort after consuming black sesame seeds. This can include symptoms such as bloating, gas, or diarrhea. If you have a sensitive digestive system or a history of digestive issues, it’s recommended to introduce black sesame seeds gradually and monitor your body’s response.
Oxalate content
Black sesame seeds contain oxalates, naturally occurring compounds found in certain foods. High oxalate intake may contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk for developing them, it’s advisable to moderate your intake of foods high in oxalates, including black sesame seeds.
Calorie and fat content
Black sesame seeds are relatively high in calories and fat, particularly healthy fats like monounsaturated and polyunsaturated fats. While these fats are beneficial in moderation, excessive consumption of black sesame seeds can contribute to weight gain. It’s important to be mindful of portion sizes and incorporate black sesame seeds as part of a balanced diet.
Drug interactions
Sesame seeds, including black sesame seeds, contain certain compounds that may have interactions with specific medications. For example, sesame seeds may have mild anticoagulant properties, so individuals taking blood-thinning medications should exercise caution and consult with their healthcare provider.
As with any food, it’s essential to listen to your body and be aware of any adverse reactions or side effects. If you have any concerns or specific health conditions, it’s recommended to consult with a healthcare professional or registered dietitian for personalized advice.
