HealthUnlocking the superfood powers of black sesame seeds: How this tiny grain enhances health and culinary experience

Unlocking the superfood powers of black sesame seeds: How this tiny grain enhances health and culinary experience

Black sesame has extraordinary properties.
Black sesame has extraordinary properties.
Images source: © Getty Images | Elena Botta
11:23 AM EST, January 15, 2024
  1. They have antioxidant properties that help combat free radicals, protecting cells from oxidative stress. According to scientists from the Cancer Center in Houston, these antioxidant properties also help prevent liver damage.
  2. Black sesame seeds create positive impacts on the cardiovascular system. They reduce the levels of LDL ("bad") cholesterol and assist in maintaining healthy blood pressure, which lowers the risk of atherosclerosis and coronary heart disease.
  3. They strengthen bones, muscles, skin, and nails, as well as offer protection against sunlight.
  4. Consuming black sesame seeds can help alleviate anemia.
  5. Black sesame seeds have been found to positively affect visual acuity.
  6. They effectively accelerate intestinal peristalsis, regulate the functioning of the digestive system, and prevent constipation.

Additionally, consumption of these seeds can contribute to lowering cholesterol levels in just 2 weeks.

Nutritional components of black sesame seeds

Black sesame seeds are nutrient-dense, containing fiber, omega-3 and omega-6 fatty acids, lignans, amino acids (including isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine, and valine), vitamins A, E, and B group vitamins, and minerals, such as magnesium, iron, phosphorus, manganese, zinc, selenium, copper, and calcium.

The seeds are also rich in plant protein. Just 100 grams of sesame contains up to 26 grams of protein, providing a beneficial amino acid profile for the human body.

These seeds can also act as a reliable fat burner when added to water.

Using black sesame in the kitchen

The distinct, nutty flavor of black sesame seeds brings depth to both sweet and savory dishes. They can be sprinkled over salads, bread, pasta, and rice dishes. These seeds are also great in oatmeal, smoothies, and Asian cuisine, and can be used to crust meat and other fried dishes.

With such versatility, black sesame seeds can easily fit into any healthy diet. However, it's worth noting that it is best to toast the sesame seeds in a dry pan before consuming. This method enhances their aroma and increases the bioavailability of their nutrients.

Related content