Benefits Of Black Sesame Seeds: Unveiling The Nutritional Riches And Health Benefits

Written by Dr. Amber Jones
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Sesame seeds are more than just a culinary delight. These tiny seeds come in shades of white, black, and brown. Black sesame seeds originate from sesame plants, and they are known for their nutty taste. They add flavor to foods like salads and breads and are vital in making tahini and halva. Beyond their flavor, sesame seeds offer many health benefits. Let's Take a Look at the Benefits Of Black Sesame Seeds.

These tiny seeds are miraculous for skin health, diabetes, and reducing cancer risks. They also help maintain heart health, improve digestion, and boost immunity. This article explores the various and significant health benefits of sesame seeds. It highlights their role in a healthy lifestyle.

Health Benefits of Black Sesame Seeds

1. Skin Health Benefits

Black sesame seeds are rich in omega-3 fatty acids. They significantly contribute to skin health. Their regular consumption promotes skin elasticity, offers protection against free radicals, and possesses anti-inflammatory properties.

Benefits Of Black Sesame Seeds

Additionally, these seeds are a valuable protein source, essential for collagen synthesis in the skin. Adding black sesame seeds into one’s diet is highly beneficial for improved skin health.

2. Helps Prevent Diabetes

Sesame seeds, rich in magnesium and beneficial nutrients, aid in diabetes control. Studies have shown that using sesame seed oil as the main cooking oil can lower blood pressure and blood sugar. This is true for those with hypertension and diabetes.

3. Reduces Cancer Risk

Sesame seeds contain magnesium, which has anti-cancer properties. They also have a phytate compound, effectively reducing cancer risk. These seeds can lower the likelihood of colorectal tumors. They aid in preventing colorectal cancer.

Furthermore, sesamin in sesame seeds exhibits various anticancer actions. It helps halt cancer cell growth and reduce inflammation. It also promotes natural cell death, prevents cancer spread, and supports the elimination of cellular waste.

4. Lowers Blood Pressure 

High blood pressure is the leading cause of heart disease and stroke. Sesame seeds, rich in magnesium, help reduce blood pressure. They also contain lignans, vitamin E, and antioxidants, which may prevent plaque buildup in arteries and maintain healthy blood pressure.

5. Aids in digestion

Black sesame seeds, high in fiber, help promote regular bowel movements. This can prevent constipation and improve digestive health. Incorporating them into your diet supports a healthier digestive system.

6. Improves Immunity

Black sesame seeds are packed with antioxidants, vitamins, and minerals. These are key to boosting your immune system. These nutrients strengthen the body’s defense against infections and illnesses.

Consuming black sesame seeds regularly can help your body fight off and protect against various diseases. Their natural properties make them a valuable addition to meals. They help maintain good health and strong immunity.

7. High in Antioxidants

Antioxidants help slow down cell damage and repair damaged cells. Oxidative stress can cause cell damage and chronic diseases like diabetes, cancer, and heart problems. Black sesame seeds are loaded with antioxidants, protecting the body from oxidative stress. 

The oil from these seeds also aids in healing painful bones from conditions or injuries. It does this by promoting cell repair and recovery.

8. Stimulates Breast Milk

Black sesame seeds can help increase breast milk flow in nursing mothers. They contain B Vitamins, zinc, magnesium, copper, and unsaturated fats. These nutrients can pass into the breast milk, aiding the baby’s healthy growth.

9. Shield Against Infections

Sesame seeds have sesamin and sesamolin. These fight infections. They act as antioxidants, protecting cells. They also have antibacterial properties. This helps against staph infections, strep throat, and skin fungi like athlete‘s foot.

How to Use Sesame Seeds 

Black sesame seeds are versatile and can enhance your dishes in various ways. Here are some simple ways to add them to your meals: 

  • Toast Them: Lightly toast black sesame seeds in a dry pan over medium heat. This brings out their nutty flavor. Sprinkle them over salads, soups, or stir-fries.
  • Make a Dressing: Grind toasted black sesame seeds. Mix them with soy sauce, vinegar, and a little sugar. It makes a delicious dressing for salads or noodles.
  • Add to Baking: Mix black sesame seeds into bread, muffin, or cookie dough for an extra crunch and a nutty taste.
  • Use in Marinades: Crush or grind the seeds and add them to marinades for meat or tofu. They add a rich, nutty flavor.
  • Garnish: Sprinkle black sesame seeds over finished dishes as a garnish. They look great on rice, vegetables, and sushi rolls.
  • Make a Paste: Blend black sesame seeds into a paste, known as black tahini, and use it in hummus, dressings, or a spread.
  • Sesame Milk: Soak the seeds overnight and blend with water to make sesame milk. It’s a nutritious and dairy-free alternative.
  • In Desserts: For a unique flavor, use black sesame paste or whole seeds in desserts like ice cream, puddings, or cakes. 
  • As a Condiment: Heat black sesame seeds in water for about ten minutes, then use them as is on dishes like steamed fish or vegetables.
  • Sesame Oil: Black seed oil adds flavor to dishes like wok-fried food. It’s rich in antioxidants. As a supplement: Take black seed oil in capsule form to boost immunity, aid digestion, and help with asthma symptoms. Make sure it’s 100% pure oil.

Remember, a little goes a long way due to their strong flavor. Experiment and enjoy the rich, nutty taste they add to your dishes.

A Word Of Caution

Be careful with sesame seeds. They have a lot of fiber. Eating too many can block your intestines. This happens in people with narrow bowels. Sesame seeds can also reduce blood flow. They might even cause small holes or tears in the intestines.

Black Sesame seeds are a culinary enhancer and a health-boosting superfood. Their unique benefits make them an invaluable addition to any diet. These benefits range from improving skin health to reducing cancer risk. These seeds are easy to integrate and deliciously versatile. They enrich your meals and lead to a healthier, more balanced lifestyle. This exploration reveals that black sesame seeds are indeed small in size. However, their health potential is immense.

References

  • Wei X., Zhu X.D., Yu J.Y., Wang L.H., Zhang Y.X., Li D.H., Zhou R., Zhang X.R. Identification of sesame genomic variations from genome comparison of landrace and variety. Front. Plant Sci. 2016;7:1169. doi: 10.3389/fpls.2016.01169. [PMC free article]
  • Pham T.D., Bui T.M., Werlemark G., Bui T.C., Merker A., Carlsson A.S. A study of genetic diversity of sesame (Sesamum indicum L.) in Vietnam and Cambodia estimated by RAPD markers. Genet. Resour. Crop Evol. 2009;56:679–690. doi: 10.1007/s10722-008-9393-z. [CrossRef]

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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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