Black sesame seeds derived from the Sesamum indicum plant. Black sesame seeds are small, flat and oily seeds and have rich nutty flavor. Black sesame seeds gaining popularity worldwide but it’s primarily from Asia. These seeds are not only popular for their flavor but also for their nutritional content. In this article, you will get to know about all health benefits of black sesame seeds.
These super seeds are rich in protein, healthy fats, fiber, vitamins, calcium, iron, magnesium, zinc, and antioxidants. You can get these benefits by just adding these seeds into your daily routine. Due to their potential health benefits, black sesame seeds are often used in cooking, baking, and as a garnish in dishes. They can be sprinkled on salads, added to stir-fries, incorporated into bread or desserts, or even used to make sauces and dips.
Black Sesame Seeds Nutrition Facts
According to the US Department of Agriculture (USDA) 2 tablespoon of Black Sesame seeds contain (1)–
- Energy: 100 kcal
- Protein: 3.2 grams
- Fat: 9 grams
- Carbs: 4 grams
- sugar: 0 grams
- Fiber: 2 grams
- Calcium: 18% of the Daily Value (DV)
- Magnesium: 16% of the Daily Value (DV)
- Phosphorus: 11% of the Daily Value (DV)
- Copper: 83% of the Daily Value (DV)
- Manganese: 22% of the Daily Value (DV)
- Iron: 15% of the Daily Value (DV)
- Zinc: 9% of the Daily Value (DV)
- Saturated Fat: 1 gram
- Monounsaturated Fat: 3 grams
- Polyunsaturated Fat: 4 grams
Health Benefits of Black Sesame Seeds –
1. Rich in Nutrients and Antioxidants:
Black sesame seeds are a good source of essential nutrients, including protein, healthy fats (monounsaturated and polyunsaturated fats), fiber, and minerals (like calcium, iron, magnesium, phosphorus, and zinc). Black sesame seeds are rich in antioxidants which helps in preventing or slowing different types of cell damage in your body. It contain antioxidants like sesamin and sesamol. These compounds may help neutralize free radicals in the body, which can contribute to oxidative stress and various diseases.
2. Regulates Blood Sugar Levels:
Some studies suggest that sesame seeds, including black sesame seeds, may have a positive impact on blood sugar levels. The fiber and healthy fats in these seeds may contribute to better glucose control by allowing the body more time to effectively metabolize the sugars.
3. May Improve Heart Health:
Black sesame seeds may help improve heart health because of its fats and antioxidants profile. Polyunsaturated fats and antioxidants in these seeds help lower bad cholesterol and reduce the risk of cardiovascular diseases.
4. May Improve Blood Pressure:
Nutrients present in sesame seeds, like magnesium and phosphorus, help in balancing high blood pressure levels.
5.Supports Bone Health:
Black sesame seeds are a good source of calcium, which is essential for maintaining healthy bones. Calcium is crucial for bone development, preventing conditions like osteoporosis, and maintaining overall bone density.
6. Enhances Gut Health:
Black sesame seeds are good for maintaining good gut health. The fiber content in black sesame seeds can support digestive health by promoting regular bowel movements and preventing constipation.
7. Promote Healthy Hair:
Black sesame seeds are great source of protein, iron, zinc, fatty acids and antioxidants. By adding black sesame seeds to your diet prevents you to premature greying. The above nutrients are essential for hair growth. These nutrients help to nourish the hair follicles and promote healthy hair growth.
Different Ways to Incorporate Black Sesame Seeds into Your Diet-
- Sprinkle on salads, soups, rice dishes like sushi, roasted vegetables, noodles to enhance flavors and get benefits.
- Tossed into veggies.
- Black sesame seeds can be used to make sauces, dips and spreads. You can grind black sesame seeds into a paste to make black sesame tahini.
- You can add these power packed seeds into your favorite smoothies to get all benefits out of it.
- Sprinkle black sesame seeds on top of yogurt or smoothie bowls for a nutritious and visually appealing food.
- Mix black sesame seeds into your bread, cookies and muffins batter before baking for a delightful crunch.
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