Black sesame seeds are one of the most popular foods in the world. They have been used since ancient times as a spice and they were even known to cure various diseases. Black sesame seeds contain many nutrients such as protein, fiber, vitamins A, C, E and K2 and minerals iron, zinc and copper. It contains high amounts of antioxidants called flavonoids which may prevent cancer development in humans.
Sesame seeds are rich in fiber and other beneficial compounds. These include lignans, phytosterols, phenolic acids, saponins and many others.
Sesamin (a major sesamol) has been shown to reduce blood pressure in hypertensive patients. It was found that it reduces blood pressure by increasing nitric oxide levels in arteries which helps with reducing blood flow to the heart. It also increases the activity of platelets and thromboxane B2 in endothelial cells.
The sesamin content of black sesame seeds may also improve cardiovascular health. Studies show that black sesame seed consumption improves blood lipid profile, lowers LDL cholesterol and triglycerides, decreases blood glucose levels and improves insulin sensitivity.
Sesamin is also thought to increase antioxidant enzymes in human body which protects against free radical damage.
Black sesame seeds can be easily added to your diet. They can be sprinkled on top of bread, porridge, salads and other dishes.
You can also consume them as they are or you can make butter or oil out of them by grinding them first. One tablespoon of black sesame seeds contains 53 calories, 4 grams of carbohydrates and 2 grams of protein. It is high in manganese, copper, calcium and magnesium as well as dietary fiber.
The minimum amount of sesame seeds that you need to consume each day is 1.5 tablespoons.
This serving size contains about 58 calories, 4 grams of carbohydrates and 2 grams of fiber. It also provides 1.3 milligrams of iron and small amounts of several other essential minerals. Consuming more than 3 tablespoons per day may provide health benefits although you should avoid consuming more than 6 tablespoons per day due to their high calorie content.
Black sesame seeds can be eaten raw but they taste better when lightly toasted before use. You can grind them into a paste and mix them with honey for a simple and healthy dessert.
You can also add black sesame seeds to bread, pizza or pasta dough as well as add them to soups, salads or main dishes. They can be sprinkled on top of fried or steamed vegetables and fruits for added flavor.
You can use sesame seed oil for cooking as well as adding a few drops to your salads or other dishes. You can also use it topically for treating skin conditions such as eczema or psoriasis.
Black sesame seeds should be stored in an airtight container in a cool, dark place for up to six months.
Black sesame seeds are one of the most nutritious and healthiest foods on the planet. They have been used as a medicine as well as food due to their antioxidant, anti-inflammatory and anti-allergic properties.
This is all what you need to know about black sesame seeds.
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Determination of essential minerals and trace elements in Nigerian sesame seeds, using TXRF technique by EI Obiajunwa, FM Adebiyi, PE Omode – Pakistan Journal of Nutrition, 2005 – Citeseer
A review on nutritional and nutraceutical properties of sesame by MN Nagendra Prasad, KR Sanjay, DS Prasad… – J Nutr Food …, 2012 – researchgate.net
Effect of sesame seed on lipid profile and redox status in hyperlipidemic patients by B Alipoor, MK Haghighian, BE Sadat… – … Sciences and Nutrition, 2012 – Taylor & Francis
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