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
Keep skin and hair healthy
Black sesame seeds are rich in protein, zinc, iron, fatty acids, and antioxidants. According to research, the use of sesame oil can stop approximately 30% of damaging ultraviolet rays from penetrating the skin. These rays can cause wrinkles and even make skin age before time. The burst of nutrients found in black sesame seeds can promote the healthy growth of hair and maintain supple skin. That is why they are also used in many hair and skin products.
Loaded with antioxidants
Antioxidants play an important role in slowing the rate of cell damage and repairing the damaged ones in the body. Oxidative stress can cause a lot of cell damage and contribute to chronic conditions such as diabetes, cancer, and heart diseases. Black sesame seeds are a rich source of antioxidants that can protect the body against oxidative stress. Its oil also helps with painful bones caused by underlying conditions or injury by kickstarting cellular repair and recovery.
Improves blood pressure
A small study conducted on 30 people found that consuming 2.5 grams of black sesame seeds daily for 4 weeks with their meals reduced usually increased levels of blood pressure. While the control group receiving a placebo did not experience any improvements. Many other clinical studies have found black sesame seeds to have a positive impact on blood pressure.
Protects from cancer
Two compounds found in black sesame seeds, sesamin and sesamol can fight oxidative stress and control the cell lifecycle to prevent any cancerous cell behavior. Sesamin plays a central role in the destruction of cancer cells and their removal from the system. However, more human studies specifically focusing on black sesame seeds are required to understand how exactly its compounds impact cancer cells.
Good for digestion
Black sesame seeds are rich in healthy omega-3 fatty acids, that can lubricate the intestinal walls and help with constipation. The seeds are also rich in fiber, which can improve bowel movements. Thus, having black sesame seeds protect the digestive system from various issues.
Great for nursing mothers
Black sesame seeds can promote lactation in nursing mothers, thus helping new mothers improve the flow of breast milk. The seeds are rich in B Vitamins, zinc, magnesium, copper, unsaturated fats, etc. that make their way into the milk, thus contributing to the healthy growth of the child.
It may help reduce oxidative stress
People living with chronic disease often experience oxidative stress, which is damage to cells caused by free radicals. Research suggests that black sesame seeds contain antioxidants that may help reduce oxidative stress in the body.
Promote proper thyroid function
Sesame seeds are a good source of dietary selenium, a trace mineral that supports proper thyroid function and plays an important role in the making of thyroid hormones. Thyroid hormones stimulate metabolic activity, and a deficiency in them can lead to weight gain. This study shows that participants with mild autoimmune thyroiditis who took selenium supplements had their symptoms improve.
Encourage heart health
Black sesame seed phenolic extracts have been shown to help reduce total and LDL (bad) cholesterol levels, thereby possibly reducing the risk for atherosclerosis and cardiovascular disease. Furthermore, sesame seeds are high in fiber which can help reduce bad cholesterol levels in the bloodstream.
Both black and white sesame seeds contain magnesium, which plays a central role in heart health. Eating just one ounce of either kind of seed provides about 20% of the daily value for this important mineral that helps keep blood vessels healthy and lower the risk of heart disease. It also supports general cardiovascular function and helps regulate blood pressure and prevent hypertension. Magnesium can even help muscles relax and reduce muscle cramps.
Boost your energy levels
Sesame seeds contain a good amount of thiamin, which contributes to energy production and cellular metabolism by helping transform food into glucose (i.e., fuel) for the body. If you need a little boost after your morning run or before heading off to work then consider snacking on black sesame seeds – two tablespoons have about 9% of your daily value for this essential B-vitamin.
Improve brain function and mood
Black sesame seeds are rich in tryptophan, an amino acid that aids in the production of the neurotransmitter serotonin, which can help soothe and relax you, improving both moods and sleep quality. They also contain significant amounts of vitamin B6, folate, manganese, copper, iron, and zinc – all of which are important to supporting brain health and function.
Boost blood sugar regulation
Black sesame seeds are rich in fiber and protein, both of which are important for regulating blood sugar levels. Their magnesium content might also help improve insulin sensitivity (i.e., how well the body responds to the hormone that regulates blood sugar) which is helpful for diabetics or pre-diabetics who struggle with insulin resistance due to obesity or metabolic syndrome. However, if you have diabetes or pre-diabetes (glucose intolerance), it’s important to talk with your doctor before consuming black sesame seeds on a regular basis, especially if you are on any medications because they can impact blood sugar levels.
Grow stronger bones
Black sesame seeds are rich in minerals like calcium, magnesium, manganese, copper, phosphorus, potassium, and zinc which are essential for maintaining strong teeth and bones. Black sesame seed oil is also used in some cases to help prevent osteoporosis. Consuming black sesame seeds may help prevent fractures by helping you absorb important bone-building nutrients more effectively.
2 Tablespoons of Black Sesame Seeds Nutrition
- Calories: 100
- Protein: 3 grams
- Fat: 9 grams
- Carbs: 4 grams
- Fiber: 2 grams
- Calcium: 18% of the Daily Value (DV)
- Magnesium: 16% of the DV
- Phosphorus: 11% of the DV
- Copper: 83% of the DV
- Manganese: 22% of the DV
- Iron: 15% of the DV
- Zinc: 9% of the DV
- Saturated Fat: 1 gram
- Monounsaturated Fat: 3 grams
- Polyunsaturated Fat: 4 grams
Black Sesame Seeds Side Effects
Hypoglycemia
Eating too many black sesame seeds may lower blood sugar, possibly causing hypoglycemic episodes, especially in people with diabetes who are on blood sugar-lowering medications or insulin(5). Therefore, these people should probably avoid consuming these seeds regularly until they talk with their doctor about them first.
Low blood pressure
Sesame might also lower blood pressure, especially when used in medicinal amounts (higher than typical food consumption). If you have low blood pressure or are on blood pressure-lowering medications, talk to your doctor about adding sesame to your diet, especially if you are thinking about using supplements.
Food allergy reactions
Sesame is a common allergen and can cause serious allergic reactions in people who are sensitive to them.
