5 Lesser Known Benefits of Black Sesame Seeds
Everything that we need to sustain ourselves has been provided to us by nature. One of these healthful superfoods is black sesame seeds. These small, flat seeds are brimming with antioxidants and healthy fatty acids. They are quickly gaining popularity all over the world owing to their numerous health benefits. There are many varieties of this small wonder, but black sesame seeds are considered to have a slight edge over the others as their nutritious outer hull is left intact.
Black sesame seeds are recognized as one of the oldest and most useful seeds known and used by the civilizations on this planet. Compared to other seeds, black sesame seeds (scientific name: Sesamun indicum) are known to have the most oil content. The oil is known to stay fresh longer; it does not easily turn rancid. The seeds have a subtle nutty flavor which becomes a little more pronounced when you roast the seeds.
Black Sesame Seeds Nutrition
Both black and whole dried white sesame seeds have similar nutritional content. Of the 100 calories per 2-tablespoon serving, or 18 grams, of black sesame seeds, 80 comes from fat. Black sesame seeds contain no cholesterol, sodium or sugar. According to the USDA Food Composition Database, the macronutrients in 2 tablespoons of whole black sesame seeds include:
- Total fat: 9 grams
- Low in carbohydrates: 4 grams
- High in fiber: 2 grams
- Good source of protein: 3.2 grams
People like the seeds for their nutty taste, as well as for their delicate, almost imperceptible crunch. Black sesame seeds and its oil are used widely across India. The seeds are often blended with warm jaggery, sugar, or palm sugar and made into balls that are eaten as a snack. In Manipur, black sesame is used for the preparation of Thoiding and Singju (a kind of salad). Thoiding is prepared with ginger, chilli and vegetables and is served along with the spicy Singju dish. In Assam, black sesame seeds are used to make Til Pitha and tilor laru (sesame seed sweet balls) during the festival of Bihu. Here is a brief rundown on the calndestine health benefits of balck sesame seeds for better digestion & healthier bones:
1. Anti-ageing properties: 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 healthy growth of hair and maintain supple skin. The Chinese believe that the nutrients in black sesame seeds can help in postponing or reversing, certain age-related side effects.
2. Decreases the risk of cancer: Two compounds found in black sesame seeds, sesamin and sesamol have the ability to fight oxidative stress and control the cell lifecycle to prevent any cancerous cell behaviour. Sesamin plays a central role in the destruction of cancer cells and their removal from the system
Also, the seeds are rich in fiber, lignans (cell reinforcements) and phytosterol (phytochemicals), which can protect you against the development of colon cancer.
3. Relief for constipation and indigestion: The black sesame seed can help in curing constipation due to the high fiber content and unsaturated fatty acid content. The oil found in the seed can lubricate your intestines, while the fiber in the seed helps in smooth bowel movements. These seeds also help in clearing up worms in your intestinal tract and improve the digestion process.
Grinding the seeds or soaking them overnight can help make the seeds more digestible.
4. Stabilises your blood pressure: Black sesame seeds are rich in magnesium that helps prevent hypertension. Polyunsaturated fats and the compound sesamin present in sesame oil are known to keep blood pressure levels in check.
5. For healthier bones: Calcium in black sesame seeds is the most important mineral for bone health. But black sesame seeds contain many other minerals that help to keep your bones strong. Magnesium, phosphorus, calcium, copper, iron and zinc all play a role in maintaining bone density.
