Black sesame seeds have been used for centuries in traditional medicine for their various health benefits. These small, nutrient-packed seeds are particularly beneficial for women due to their unique composition of minerals, vitamins, and antioxidants.
Although there are several types of this tiny marvel, black sesame seeds are believed to be superior due to the retention of their nutritious outer shell. Including black sesame seeds in your diet can bring several benefits and the following are a few of them.
Black Sesame Seeds Benefits:
1. Promotes healthy skin
Black sesame seeds are rich in antioxidants, which can help reduce inflammation and prevent cell damage caused by free radicals. This helps promote healthy skin, reduces the appearance of fine lines and wrinkles, and prevents premature aging.
2. Strengthens bones
Black sesame seeds are an excellent source of calcium, which is crucial for bone health. Women are particularly prone to bone loss as they age, which can lead to conditions such as osteoporosis. Consuming black sesame seeds regularly can help prevent this.
3. Regulates menstrual cycle
Black sesame seeds are known to help regulate the menstrual cycle in women. They contain lignans, which are phytoestrogens that mimic the action of estrogen in the body. This can help regulate hormone levels and prevent menstrual irregularities.
4. Boosts fertility
Black sesame seeds are also believed to boost fertility in women. They contain essential fatty acids that help regulate hormone levels, which can improve fertility. Additionally, the lignans found in black sesame seeds can help improve the health of the reproductive system.
5. Reduces PMS symptoms
Many women experience symptoms such as bloating, cramps, and mood swings in the days leading up to their period. Black sesame seeds can help alleviate these symptoms due to their high magnesium content. Magnesium has been shown to reduce PMS symptoms by relaxing muscles and reducing inflammation.
6. Helps prevent anemia
Anemia is a common condition among women, particularly those who have heavy menstrual periods. Black sesame seeds are a rich source of iron, which is essential for the production of red blood cells. Consuming black sesame seeds can help prevent anemia and improve energy levels.
7. Supports lactation
Black sesame seeds are believed to support lactation in breastfeeding women. They contain phytoestrogens, which can stimulate the production of milk. Additionally, the calcium and iron found in black sesame seeds can help improve the quality of breast milk.
8. Boosts energy levels
Black sesame seeds are a great source of energy. They are rich in healthy fats, protein, and fiber, which can provide sustained energy throughout the day. Additionally, the iron and magnesium found in black sesame seeds can help improve energy levels and reduce fatigue.
9. Improves heart health
Heart disease is a leading cause of death among women. Black sesame seeds can help improve heart health by reducing cholesterol levels and preventing the buildup of plaque in the arteries. They are also a rich source of polyunsaturated fatty acids, which can help reduce the risk of heart disease.
10. Enhances cognitive function
Black sesame seeds are rich in nutrients that are essential for brain health, including vitamin B6, magnesium, and zinc. These nutrients can help improve cognitive function, memory, and concentration.
Black Sesame Seeds Nutrition Facts
Two tablespoons (14 grams) of black sesame seeds provide the following nutritional values:
- Calories: 100
- Fat: 9 grams
- Protein: 3 grams
- Carbohydrates: 3 grams
- Fiber: 2 grams
- Calcium: 18% of the Daily Value (DV)
- Iron: 15% of the DV
- Magnesium: 16% of the DV
- Phosphorus: 11% of the DV
- Zinc: 9% of the DV
Black sesame seeds are also a good source of antioxidants and healthy fats, including omega-3 and omega-6 fatty acids. They are also rich in lignans, a type of phytoestrogen that has been associated with numerous health benefits, including reduced risk of breast cancer and improved heart health.
How to use black sesame seeds?
Black sesame seeds are a versatile and nutritious ingredient that can be incorporated into many dishes. To use them, simply sprinkle them over salads, stir-fries, or roasted vegetables for added crunch and flavor. You can also grind them into a paste and use it as a seasoning for noodles or rice dishes.
Another popular way to use black sesame seeds is to sprinkle them on top of baked goods such as bread, muffins, or cookies. Additionally, black sesame seeds can be used to make a nutritious and delicious sesame milk or added to smoothies for an extra boost of nutrients.
