Black sesame seeds: 10 health benefits

Black sesame seeds are an excellent addition to any healthy diet. They are a good source of protein, fiber, vitamins and minerals, and have a number of potential health benefits.

1. They are a good source of calcium. Black sesame seeds are a good source of calcium, a mineral essential for bone health. One ounce (28 grams) of black sesame seeds provides 120 mg of calcium, which is about 15% of the recommended daily intake for adults. Calcium is important for the formation and maintenance of strong bones and teeth. It also helps prevent osteoporosis, a disease in which the bones become fragile and brittle.

2. They help control cholesterol. Black sesame seeds are rich in lignans, plant compounds that have anti-inflammatory and antioxidant properties. Lignans may help reduce LDL ("bad") cholesterol levels in the blood. LDL cholesterol is a type of cholesterol that can build up in the arteries and increase the risk of heart disease.

3. They improve heart health. Black sesame seeds are rich in unsaturated fatty acids, which are healthy fats that can help reduce the risk of heart disease. Unsaturated fatty acids can help increase levels of HDL ("good") cholesterol, which helps remove LDL cholesterol from the arteries. They can also help reduce inflammation, which is a risk factor for heart disease.

4. They protect against cancer. The lignans in black sesame seeds have anti-cancer properties. Studies have shown that lignans They can help prevent breast cancer, colon cancer and other types of cancer. Lignans can help block the growth of cancer cells and promote their death.

5. They are a good source of protein. Black sesame seeds are a good source of plant protein, which is important for muscle health and development. One ounce (28 grams) of black sesame seeds provides 5 grams of protein, which is about 10% of the recommended daily intake for adults. Proteins are necessary for building and repairing muscles. They are also important for the functioning of the nervous and digestive systems.

6. They are a good source of fiber. Black sesame seeds are a good source of fiber, which is important for digestive health. Fiber helps keep the digestive system healthy and can help prevent constipation and diarrhea. Fiber may also help reduce the risk of chronic diseases such as heart disease and type 2 diabetes.

7. They are a good source of vitamins and minerals. Black sesame seeds are a good source of vitamins and minerals, including magnesium, iron, phosphorus and zinc. Magnesium is important for muscle and nerve health, iron is important for red blood cell production, phosphorus is important for bone health, and zinc is important for the immune system.

8. They are a good source of antioxidants. Black sesame seeds are a good source of antioxidants, which can help protect cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to aging and chronic diseases. Antioxidants can help neutralize free radicals and protect cells from damage.

9. They are versatile and easy to add to the diet. Black sesame seeds can be easily added to a variety of foods, such as salads, yogurt, oatmeal, and cereals. They can also be used to make tahini, a sesame paste that can be used in sauces, dressings, and other dishes.

10. They are affordable and easy to find. Black sesame seeds are relatively affordable and can be found in most grocery stores.

Specific examples of how to add black sesame seeds to the diet:

  • Add them to your favorite salad to add a crunchy and nutritious touch.
  • Use them to make a healthy salad dressing or dip.
  • Add some black sesame seeds to your yogurt or oatmeal for a nutritious breakfast or snack.
  • Use them to make cookies, bread or other baked goods.
  • Add some black sesame seeds to your rice or pasta dishes to add a touch of flavor and nutrients.