Native to Africa and India, black sesame seeds are a type of seed that comes from the sesame plant. They have a rich nutty flavor and are commonly used in Asian cuisine, particularly in Japanese dishes. Black sesame seeds are a nutrient-dense food rich in protein, healthy fats, fiber, iron, calcium, and magnesium. In this blog we will understand the health benefits of black sesame seeds.
Black Sesame Seeds Healthy Benefits
1. Good Source of Fiber
Black Sesame seeds are an excellent source of fiber. It provides 3.5 grams of fiber per 30gm, which is 12% of your daily requirements (1). Fiber aids digestion, promotes bowel regularity, and helps prevent constipation. It also contributes to weight management by promoting a feeling of fullness. Additionally, fiber supports heart health by lowering cholesterol levels and stabilizing blood sugar levels, reducing the risk of cardiovascular diseases and type 2 diabetes.
2. Helps Lower Cholesterol and Triglyceride
Black sesame seeds contain phytosterols and healthy fats, like monounsaturated and polyunsaturated fats, which may help lower cholesterol levels. The phytosterols compete with cholesterol for absorption in the digestive tract, reducing overall cholesterol absorption. Additionally, healthy fats can positively influence lipid profiles, lowering both cholesterol and triglyceride levels.
Sesame seeds provide 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat (2). Regularly eating black sesame seeds helps decrease high cholesterol and triglycerides — which are risk factors for heart disease.
3. Nutritious Source of Protein
Black sesame seeds are a great source of protein, making them an excellent addition to any diet. Protein is essential for building muscle mass and aiding in weight gain, making black sesame seeds a valuable option for those looking to put on weight. In addition to protein, black sesame seeds are also rich in healthy fats and fiber, which can help regulate digestion and keep you feeling full for longer periods of time. 30g of sesame seeds provides 5g of plant-based protein (3).
4. Helps Lower Blood Pressure
Black sesame seeds may offer potential benefits for individuals struggling with high blood pressure. Studies have shown that consuming black sesame seeds, which are rich in antioxidants like sesamin and sesamolin, may lead to a decrease in blood pressure levels.
Sesame seeds contain magnesium, lignans, vitamin E and other antioxidants. They help to prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure (4).
5. Helps to Support Bone Health
Black sesame seeds contribute to improved bone health. They are rich in essential nutrients like calcium, zinc, and copper, crucial for bone strength and density. 30g of sesame seeds can provide upto 22% of daily calcium requirements.
Sesame seeds also contain natural compounds called oxalates and phytates that reduce their absorption. Soak the seeds before consuming to limit the impact of these compounds (5).
6. Helps Improve Heart Health
Black sesame seeds contain heart-friendly nutrients such as monounsaturated and polyunsaturated fats, which help lower bad cholesterol (LDL) levels. Additionally, the presence of antioxidants, fiber, and various minerals supports cardiovascular well-being by reducing inflammation, maintaining healthy blood pressure, and preventing the buildup of plaque in arteries.
7. Helps Provide Antioxidant Properties
Black sesame seeds are packed with antioxidants that can protect against oxidative stress and inflammation. The lignans found in sesame seeds act as antioxidants, combating oxidative stress—a chemical process that can harm cells and elevate the likelihood of various chronic illnesses.
Moreover, sesame seeds contain gamma-tocopherol, a type of vitamin E that acts as an antioxidant and may offer protection against heart disease (6).
8. Helps to Maintain Hormonal Balance
Black sesame seeds provide phytoestrogens, plant compounds that are similar to the hormone estrogen. Sesame seeds could be beneficial for women experiencing menopause-related estrogen decline. Phytoestrogens found in sesame seeds may alleviate symptoms like hot flashes, offering a potential natural remedy to counteract the effects of reduced estrogen levels during this life stage (7).
9. Helps to Boost Immune Health
Sesame seeds contain nutrients like zinc, selenium, copper, iron, vitamin B6, and vitamin E which are crucial for the development of immune system. Zinc is one the most important nutrients for the immune system. It helps to develop and activate certain white blood cells that recognize and attack invading microbes. Consuming 30g of black sesame seeds provides up to 20% of daily requirement of zinc.
10. Helps to Reduce Joint Pain
The most common cause of joint pain is osteoarthritis. Inflammation and oxidative damage are two of the most common factors that play a role in arthritis pain. Sesame seeds contain a compound called sesamin which has anti-inflammatory and antioxidant effects that may protect your cartilage (8).
One study found that people suffering from arthritis who consumed 40g of sesame seeds along with medication experienced a 63% decrease in knee pain compared to only a 22% decrease for the group on medication alone.
11. Helps to Support Thyroid Health
The thyroid gland contains the highest concentration of selenium in the body more than any other organs. Black Sesame seeds are an excellent source of selenium providing 18% of daily requirement. Selenium plays a vital role in thyroid production.
The thyroid gland regulates metabolism by producing hormones that control energy expenditure, body temperature, and heart rate. It influences growth, development, and the function of various organs, including the heart, brain, liver, and kidneys.
12. Helps to Boost Energy
Black sesame seeds can contribute to a boost in energy. They are a good source of essential nutrients, including iron, copper, and manganese, which play key roles in energy production and metabolism. The presence of healthy fats and protein in sesame seeds also provides a sustained source of energy, making them a nutritious addition to your diet.
13. Helps to Improve Brain Health
Black sesame seeds support brain health through their rich nutrient profile. They contain essential nutrients like iron, calcium, magnesium, and vitamin B6, crucial for cognitive function. Additionally, sesamin, a compound in sesame seeds, exhibits antioxidant properties that may protect the brain from oxidative stress, potentially contributing to improved memory and overall cognitive health.
14. Helps to Improve Skin and Hair Health
Black sesame seeds may promote healthy hair and skin due to their high concentration of antioxidants and essential minerals like calcium, iron, and magnesium. These nutrients are crucial for maintaining healthy skin and hair. Sesame oil extracted from black sesame seeds is a common ingredient in Ayurvedic medicine known to moisturize skin, reduce fine lines, and encourage hair growth.
15. Helps to Aid Blood Sugar Control
Black Sesame seeds are low on protein, healthy fats and low on carbs which helps to manage blood sugar levels.
Furthermore, sesame seeds feature pinoresinol, a substance that could potentially regulate blood glucose levels by blocking the activity of the digestive enzyme maltase. Maltase typically breaks down maltose sugar found in foods and produced in the gut from starchy foods like bread and pasta.
Conclusion
Black sesame seeds play a vital role in improving our health. From improving energy level to improving brain health.
Black sesame seeds can be sprinkled on salads, yogurt, or oatmeal, blended into smoothies, or used as a topping for baked goods like muffins or bread. They can also be ground and mixed into sauces or dressings for added flavor and nutrition.
FAQs
1. Can I eat black sesame every day?
Yes, you can include black sesame seeds in your daily diet in moderation as part of a balanced and varied eating plan to reap their nutritional benefits.
2. Can we eat raw black sesame seeds?
Yes, you can consume raw black sesame seeds. They are safe to eat and can be added to various dishes, such as salads, smoothies, or yogurt.
3. Who should not eat sesame seeds?
Individuals with sesame seed allergies should avoid consuming sesame seeds.
4. What is the best time to eat sesame seeds?
There isn’t a specific “best” time to eat sesame seeds. You can incorporate them into your diet at any time of the day based on personal preference and meal planning.