Black sesame: benefits and harms, how is it eaten for medicinal purposes?
2020-22-03
In the traditions of the East, black sesame has been known since ancient times. In India, Japan and other Asian countries, it is this type of sesame seed that is preferred, since it is he who has pronounced healing qualities. Ancient Chinese doctors called it a symbol of immortality.
Black sesame seeds are unpeeled seeds of the sesame plant (Sesamum), they are small in size, differ from white ones in greater nutritional value. Black color indicates pronounced antioxidant qualities.
What is the use of black sesame seeds? How do black seeds differ from white ones? How to use sesame seeds correctly? We will try to understand these issues in detail.
Content:
Black and white sesame - what's the difference?
How much calcium is in white and black sesame seeds?
The benefits of black sesame
- 10 health benefits of black sesame seeds
- Why is black sesame useful for women?
- During pregnancy
- When breastfeeding
- Benefits for men
- Can black sesame seeds be used for children?
How is black sesame eaten?
- Grinding sesame seeds for more benefits
- Black sesame urbech recipe
- Black Sesame Tahini Paste Recipe
- Black sesame milk recipe
How to take black sesame seeds for medicinal purposes?
- Slimming
- From gray hair
- For hair
- For anemia
- With diabetes
- For the heart and for pressure
- For osteoporosis and fractures
- With oncology
- For the intestines
- With rheumatoid arthritis
- With asthma
- For the thyroid gland
- To improve immunity
- Harm and contraindications
Black and white sesame - what's the difference?
When it comes to sesame, the most commonly discussed issue is the difference between black and white seeds. We propose to determine the difference according to the main features:
- Unpeeled sesame seeds are black in color. The seeds acquire a white, whitish-cream color after processing.
- Chemical composition. White seeds contain much more vitamins E, K, C, as well as proteins and fats. Black sesame is a storehouse of vitamins of group B, A, organic fibers and carbohydrates (full chemical composition of sesame seeds per 100 g).
- Nutritional value. Unrefined sesame seeds contain powerful antioxidants - phytosterols, which protect cells from free radicals. In addition, black sesame oils have been shown to lower cholesterol.
- Taste qualities. Black sesame seeds are distinguished by their bright taste and aroma with pronounced tart notes. White seeds are characterized by a nutty flavor. Culinary experts use both types of sesame for making salads and pickles. White varieties are preferred to add to unsweetened pastries, pastries, cakes, black ones - to meat dishes.
- At the place of production. Latin America is a white cultivation area. Black sesame seeds are traditionally produced in India, Taiwan, Burma, Japan and China, where the seeds of the plant are used in folk medicine.
If we talk about the benefits of sesame seeds for human health, unpeeled varieties should be distinguished. It is black seeds that help in the treatment of cancer, psoriasis, arthritis, osteoporosis. Dark sesame is a common element of plasters and ointments. It is recommended as a prophylactic agent against cardiovascular diseases.
The presence of active healing elements, minerals is found in the skin of the seeds, therefore, of course, black sesame is somewhat healthier than white.
Video: why is black sesame more useful than white?
How much calcium is in white and black sesame seeds?
Sesame seeds contain more calcium than most common foods. This makes it extremely beneficial for the mineralization of skeletal bones.
Unpeeled sesame seeds (black and brown) contain 1,474 mg of calcium per 100 g, and 100 grams of white sesame seeds, which are the most common varieties on the market, contain 60 mg of calcium.
These indicators can be compared with the calcium level in more common foods:
- Almonds - 276mg per 100g of nuts.
- Dried apricots - 160 mg per 100 g.
- Kefir - 125 mg per 100 g.
- Oatmeal - 60 mg in 100 g.
In order to increase the level of mineralization, one should give preference to black or brown sesame seeds - the varieties rich in calcium.
The calcium content in sesame seeds, taking into account the daily requirement of 1200 mg, can be presented in the form of a table:
| Sesame | 1 teaspoon | 1 dessert spoon | 1 tablespoon | 1 rounded tablespoon |
| Black sesame | 50 mg | 80 mg | 160 mg | 240 mg |
| White sesame | 3 mg | 4.8 mg | 9.6 mg | 14.4 mg |
Video: how to eat sesame seeds so that calcium is absorbed! 4 simple rules.
The benefits of black sesame
The introduction of unrefined sesame seeds into the usual diet has certain benefits for the body of most people. There is some information about the risk of allergic reactions, so before starting to consume black sesame seeds, you should consult a doctor with experience in using active herbal products.
10 health benefits of black sesame seeds
Based on several medical studies, conclusions can be drawn about the following beneficial qualities of black sesame:
- Antidiabetic action. Seed oil is recommended for patients with type II diabetes. Ingestion of the product increases the active effect of glibenclamide, a drug prescribed for diabetics. In addition, black sesame oil reduces blood sugar levels in people suffering from high blood pressure.
- Hypotensive property. The sesame seed product has an effect on lowering blood pressure. This quality is attributed to the high magnesium content, low levels of which are known to contribute to hypertension.
- Skin care. Sesame oil is rich in zinc - the main element necessary for the synthesis of its own collagen, to maintain elasticity. Zinc promotes the regeneration of damaged tissues. The high concentration of vitamin E in black sesame oil is of particular value to the skin.
- Strengthening bone tissue. Thanks to the zinc and calcium contained in sesame seeds, the mineral density of the bones of the skeleton is significantly improved. Insufficiency of these elements increases the likelihood of osteoporosis.
- Improves digestion. Dietary fiber, the fiber contained in sesame seeds, is necessary for normal digestion of food in all parts of the gastrointestinal tract. The use of the product promotes easy bowel movement.
- Anticarcinogenic property. It is explained by the presence of a specific compound of phytic acid in the seeds. Phytates, which are its main element, are able to resist various types of malignant tumors. Magnesium, as part of the sesame chemistry, also has anti-cancer properties.
- Improving the quality of the cardiovascular system. Oleic acid and the potent antioxidant sesamol, present in black sesame, prevent the development of atherosclerosis and the formation of blood clots. Active substances eliminate the signs of the inflammatory process, lower the level of "bad" cholesterol, thereby protecting the vessels of the heart and brain, and prevent strokes.
- Prevention of fetal pathologies. A huge amount of folic acid - 97 g per 100 g of sesame seeds - helps to protect the child from congenital malformations, contributes to the normal synthesis of DNA during pregnancy. The advisability of using sesame seeds should be discussed with the doctor in charge of the gestation period in order to avoid the development of unwanted symptoms.
- A source of vitamins of group B. Sesame contains: thiamine (vitamin B1), niacin (B3), riboflavin (B2), pyridoxine (B6). The content of vitamin B3 in sesame is approximately 24% of the daily value, which ensures the health of the digestive system, skin, and normal functioning of the central nervous system.
- Hair beauty. Sesame seeds are concentrated in lecithin, proteins that trigger the mechanism of hair growth. Active elements prevent the formation of gray hair, restore the pigmentation of gray hair.
You can read more about the chemical composition and benefits of black sesame in a scientific article
Why is black sesame useful for women?
Black sesame seeds have a beneficial effect on women's health. Active substances can improve hair condition, strengthen nails, and activate metabolic processes.
The main advantage of sesame seeds for the female body is the ability of sesame phytoestrogens to replace female sex hormones. It is useful in gynecological diseases associated with hormonal disorders, as well as in menopause.
Black sesame is of a certain value in the treatment of other diseases characteristic of women:
- Breast cancer that developed during menopause.
- Vitiligo is a pathology in which the pigmentation of certain areas of the skin is disturbed. The valuable elements of sesame seeds restore melanin in the epidermal layer.
- Osteoporosis that develops during menopause. The process is characterized by changes in the mineral composition of bone tissue, calcium leaching. The deficiency of this trace element is able to eliminate sesame seeds. In addition, the specific component of sesamin seeds affects the growth and development of osteoblasts. These qualities make it possible to add black sesame seeds to the list of must-have foods for women over 45 years old.
- Stimulation of menstrual bleeding. Some experts recommend sesame seed extract to restore the female cycle.
During pregnancy
The introduction of black sesame seeds into the diet is allowed for healthy women from the second trimester of the gestation period.
You should consult your doctor before changing your diet, as too much seeds can cause some complications. Perhaps the development of uterine hypertonicity due to an increase in estrogen levels.
Eating sesame seeds in moderation during pregnancy will allow a woman to get positive effects during pregnancy:
- Stabilize the work of the nervous system.
- Maintain healthy teeth, strengthen bones by maintaining normal calcium levels.
- Form the child's skeletal system.
- Saturate breast milk with calcium.
- Strengthen the protective functions of the body.
When breastfeeding
The birth of a child is stress, after which the woman's body needs to be restored. It is during this period that the mother needs strength to feed the baby. The active nutrients of black sesame are able to provide a woman and a child with the necessary trace elements.
Black sesame helps to maintain the health of a nursing mother's teeth, strengthen hair, improve skin condition, increase the body's resistance to adverse factors, and lower cholesterol levels. Sesame magically helps to restore the energy expended in childbirth, activates the production of breast milk. The baby gets all the nutrients it needs.
If a woman has not previously had an allergic reaction to sesame seeds, then it can be consumed during breastfeeding, one teaspoon per day. The likelihood of developing an allergy to sesame seeds can be indicated by the body's immunity to nuts of any kind. In the absence of negative manifestations, we can say that black sesame is definitely only beneficial for both the baby and the nursing mother.
Benefits for men
Sesame seeds are beneficial for men primarily because they allow them to quickly recover from physical activity.
In addition, the following indications for the use of sesame by representatives of the stronger sex can be distinguished:
- Prevention of cardiovascular diseases.
- Prevention of pathologies from the prostate gland: prostatitis, prostate adenoma.
- Increased sexual activity.
- Ensuring a healthy tone of the muscular system.
Can black sesame seeds be used for children?
The active elements of black sesame have a beneficial effect on the formation of the bones of the child's skeleton, ensure healthy heart activity, and stabilize the central nervous system.
Regular use of the product allows you to achieve the following positive effects:
- Strengthen the child's immunity.
- Increase resistance to respiratory system diseases.
- Stabilize digestion processes.
- Strengthen teeth, hair.
- Improve brain activity.
- Ensure the correct, harmonious development of the child's body.
- Stabilize psycho-emotional mood.
Black sesame seeds can be added to the nutrition of babies from the eighth month of life, provided that digestion is normal. A few seeds can be added to a familiar dish. It is forbidden to mix sesame seeds with parsley, spinach, individual fruits and berries that contain oxalic acid. Such a combination of products can provoke urolithiasis.
Baking with sesame seeds can be given to a child after three years. This is because dough is a heavy product for small children.
Video: what happens if you eat sesame seeds every day?
How is black sesame eaten?
An adult can consume one tablespoon of sesame seeds per day, which is about 10-15 grams. It is permissible to add the product in powder form to salads, meat dishes, marinades.
It is recommended to soak black sesame seeds in water for 12 hours, especially when consuming a larger volume of seeds! During this time, phytic acid is neutralized.
* Phytic acid - reduces the bioavailability of phosphorus, calcium, magnesium, zinc and many other minerals.
Grinding sesame seeds for more benefits
Most doctors and nutritionists recommend grinding sesame seeds before using in recipes. This measure is explained by the fact that too small seeds cannot be chewed to fully assimilate all useful elements. Whole sesame seeds are attractive as a powder for rich and savory pastries. Grind it before adding it to other dishes.
Sesame should be protected from moisture and stored in a tightly closed container. This is true both for the powdery product and for seeds. Chop sesame seeds preferably just before eating or preparing food, as they acquire a bitter aftertaste during storage. If you intend to use ground sesame seeds within 2-3 weeks, then you can grind 500 grams of seeds in one serving.
You can grind sesame seeds in your usual coffee grinder. Given the fact that sesame seeds contain a lot of oils, the household appliance should be thoroughly washed with soap or other detergent. Ground sesame does not have a crumbly consistency precisely because of the vegetable oily components.
Black sesame urbech recipe
Sesame urbech is a buttery thick paste that is a traditional oriental dish. In Dagestan and Chechnya, it is used as a sweet delicacy and as a medicine to strengthen the body and treat heart diseases.
To cook urbech, you need:
- Pour sesame seeds into a blender.
- Add olive or melted butter.
- Grind for about 2-3 minutes.
- Spread the finished paste in a glass dish.
For a sweet paste, you can add lemon juice, honey, or sugar to taste. You can use urbech to make savory sandwiches, then salt can be added to its composition.
You spend no more than 10 minutes on cooking and you get a high-calorie dish, rich in microelements, calcium. Urbech is ideal for breakfast. It can be combined with cottage cheese, natural yogurt, cereals, baked goods. The sweet paste is used to soak the cakes, as an additive to pancakes and pancakes. Athletes prepare cocktails from sesame urbech, milk and banana.
Black Sesame Tahini Paste Recipe
From ground seeds of unrefined sesame, you can make a thick paste - tahina, which is included in recipes for hummus, salads, fish dishes, goes well with legumes, eggplants.
For cooking you should:
- Take 100 g of black sesame seeds. They should be fresh, without bitterness. Dry the seeds a little in the oven.
- Pour the sesame seeds into a blender, pour in a little vegetable oil (olive, corn or nut oil without a pronounced aroma).
- Grind the sesame to a thick sour cream, adding a little oil if necessary.
The finished tahini can be stored in a tightly closed glass jar for up to 2 months. The pasta can be used on its own or as part of salad dressings. Black sesame tahina goes well with paprika, black pepper, garlic, salt, lemon juice.
Video: Tahini-based sesame paste with nuts and honey:
Black sesame milk recipe
Plant-based milk made from unrefined sesame seeds is an excellent option for people whose body does not accept cow's milk, as well as for those who follow a vegetarian diet. Sesame seed drink is rich in calcium, iron, phosphorus, magnesium, B vitamins, zinc. Sesame milk can be consumed as a standalone drink, or it can be combined with berry smoothies, chocolate. It is often found in vegetarian baked goods.
It's easy to make a healthy herbal drink:
- Take 100 grams of black sesame seeds, soak in sufficient water for 4-5 hours, you can leave it overnight. During this time, all harmful substances, pesticides that could be used when growing the plant are removed from the seeds.
- Drain the water, wash the sesame seeds through a sieve with plenty of water.
- The washed sesame is placed in a blender bowl and poured with 1 liter of clean water. You can add honey, sugar, or another sweetener. The contents are whipped for a sufficiently long time until a white drink with a thick, dense foam is formed.
- The resulting liquid is filtered through cheesecloth. The black sesame milk is ready.
Prepared milk can be stored in the refrigerator for 48-72 hours.
Video: black sesame milk recipe, cooking subtleties:
How to take black sesame seeds for medicinal purposes?
Numerous medical studies have proven the positive effects of black sesame seeds on the human body. Unpeeled sesame seeds can be taken for both prophylactic and therapeutic purposes for many physiological disorders.
Slimming
Black sesame contains trace elements and vitamin E, which help to normalize metabolic processes, stabilize blood glucose levels. Fiber fibers keep the feeling of fullness for a long time and have a beneficial effect on the digestion process. These qualities are simply irreplaceable for those who want to lose weight.
To reduce body weight, black sesame seeds are added to cocktails, salads, durum wheat pasta, first courses. It is enough to consume up to 25 grams of sesame per day.
On the subject: TOP foods that promote weight loss, scientific facts
From gray hair
To get rid of gray hair, you need to take 20 grams of fried black sesame seeds twice a day. You can make a mixture of 15 grams of unpeeled sesame seeds and 15 grams of walnuts. The nutritional composition is taken once a day - before bedtime.
For hair
The introduction of black sesame seeds into the daily diet helps to restore vitality to the hair. Proteins, fats, vitamins, carbohydrates, calcium, iron, lecithin enhance blood circulation, contribute to the nutrition of hair follicles. This prevents graying, thinning of the hair shafts, dryness of the scalp.
On the subject: 5 most effective folk hair recipes
For anemia
Iron in black sesame seeds has a beneficial effect on blood composition, promotes the formation of red blood cells. It is this property that makes sesame indispensable in the treatment of anemia.
To prepare the medicinal composition, take two tablespoons of black sesame seeds, soak them in water for several hours. After 2-3 hours, the water is drained, the seeds are ground in a blender or coffee grinder. One tablespoon of honey is added to the resulting paste and immediately consumed inside. To achieve a positive result, sesame seeds prepared in this way should be taken twice a day.
With diabetes
Diabetes mellitus is one of the most common diseases of the endocrine system, affecting over time all internal organs and body systems. A complete cure for diabetes is impossible. The main task of therapy is to maintain normal blood sugar levels and avoid the development of complications.
For the treatment of diabetes, it is recommended to add one tablespoon of sesame seeds to your usual meals. Regular consumption of sesame seeds prevents surges in blood sugar levels, preventing the development of endocrine disorders.
American doctors in the course of the experiment were able to find that taking black sesame oil inside helps increase the activity of drugs that help lower sugar. The effect of sesame was attributed to the presence of the active compound pinoresinol, which regulates glucose levels.
On the subject: 16 healthiest foods for diabetes
For the heart and for pressure
Lignins, which are found in sesame seeds, affect cholesterol levels. They help to avoid an increase in blood pressure. Phytosterols and lignins affect liver health and cholesterol levels. If the patient is threatened with the development of atherosclerosis, the doctor will definitely recommend introducing black sesame seeds into the daily diet. Sesamol, oleic acid prevent thrombus formation, reduce the level of "bad" cholesterol, reduce the risk of ischemia of large coronary vessels.
One experiment involving 38 subjects found that regular consumption of black sesame seeds can reduce triglycerides by 8% and "bad" cholesterol by 10% within two months.
For osteoporosis and fractures
Calcium and zinc, contained in black sesame in high concentration, help restore the mineral composition of bone tissue. This property allows us to assert that sesame prevents the development of osteoporosis and helps the rapid healing of fractures.
With oncology
Black sesame seeds contain active anticarcinogenic substances - phytates. In combination with magnesium, they prevent the cells of malignant neoplasms from multiplying in the internal organs. The use of sesame seeds is especially useful for the prevention of bowel cancer.
For the intestines
Black sesame fiber fibers are important for normal intestinal absorption and peristalsis. The passage of seeds as part of the food lump promotes easy release of the intestines from feces and toxic compounds. Sesame is recommended for those people who suffer from chronic constipation.
With rheumatoid arthritis
Regular use of sesame seeds allows you to eliminate the symptoms of joint inflammation, reduce the intensity of pain, relieve swelling in rheumatoid arthritis. These properties are attributed to the high concentration of copper in sesame seeds. Calcium strengthens bone tissue, active compounds ensure the health of the vascular wall.
On the subject: 10 most effective natural remedies for arthritis
With asthma
The health of the respiratory system is provided by magnesium. It is this element that prevents the development of bronchial asthma, bronchospasm. The proper therapeutic effect is achieved with the regular use of sesame seeds.
For the thyroid gland
The normal functioning of the thyroid gland is provided by vitamins B6, selenium, zinc and copper. All these elements are contained in a fairly high concentration in the seeds of unrefined sesame. It is he who provides the body with up to 18% of the required daily dose of selenium. The introduction of sesame seeds into daily meals avoids dysfunction of the thyroid gland, ensures the normal synthesis of thyroid hormones.
To improve immunity
Sesame provides the body with valuable substances that significantly affect general immunity - vitamins E, A, group B, zinc, selenium, copper, iron. With a deficiency of one of these components, a serious disorder of protective functions can occur.
The combination of black sesame seeds with honey brings maximum health benefits. Sesame seeds inhibit the growth and activity of pathogenic bacteria and viruses. Honey provides a person with energy, vitality, essential nutrients. A composition of honey and sesame seeds should be taken every day in order to maintain a full quality of life and performance.
Harm and contraindications
In the presence of chronic diseases, allergic reactions, before introducing sesame seeds into the diet, you should consult with a nutritionist or doctor. Sesame can have the opposite effect in the following conditions:
- Obesity. Sesame seeds have a high calorie content, so they are taken with caution when overweight. A moderate amount of sesame can reduce body weight, but overeating leads to a completely opposite result.
- Bowel cancer. Excessive consumption of black sesame seeds can burn the inner wall of the intestine. Such damage increases the likelihood of malignancy - degeneration into a cancerous tumor. Bowel cancer is a serious disease with a high mortality rate.
- Diverticula in the intestine. Excess sesame seeds can form cavities in the mucous membrane of the small or large intestine. Diverticulitis causes severe abdominal pain and constipation.
- Dyspepsia. Black sesame seeds, in moderation, promote gentle bowel movements. Seed abuse can lead to diarrhea.
- Allergic reactions. Sesame is contraindicated for people who are allergic to flax or chia seeds, almonds. If the allergy builds up very quickly, there is a risk of developing anaphylactic shock. When wheezing, swelling of the airways appears, resuscitation may be required.
- First trimester of pregnancy. Abuse of sesame seeds can cause miscarriage, increased uterine tone.
- Skin rashes. The rash caused by large portions of sesame seeds is characterized by a specific red color and severe itching.
- Baldness. Excessive use of sesame seeds leads to a pronounced oily skin of the scalp, while drying out the hair follicles. These processes will cause hair loss.
- Gout. With this disease, the use of unrefined sesame is prohibited due to the high content of oxalates. Their excess in the body can provoke an exacerbation of the underlying disease.
- Wilson's disease. It is characterized by the accumulation of copper in the liver. Sesame, containing a lot of this metal, is contraindicated in order to avoid serious consequences.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
