Black Sesame Seeds are very beneficial for fighting cancer, managing lifestyle issues like diabetes, hypertension, weight loss, gut health, hair and skin.
Black Sesame Seeds are used in a lot of Asian preparations. Here in India, the most common preparations are desserts. This is owing to the rich nutty aroma that sesame seeds add to any dish.
Irrespective of whether you have been eating these seeds so far or not, you should definitely add them to your diet!
Fibre: Black Sesame Seeds are rich in dietary fibre. Their high fibre content is one of the reasons they work so well for reducing cholesterol levels, weight loss and digestive health.
Protein: One serving of these seeds will give you about 3 grams of protein. Now although this may not seem like a lot, look at this way. An entire cup of lentils will give you 6 grams of protein. Here, just 1 tablespoon gives you half that amount! So by simply putting a tablespoon of these seeds in your salad or in your roti (flatbread) dough, you get so much protein.Another point you should definitely know about, quality of the protein. Most plant-based protein sources are incomplete proteins since they do not contain all nine essential amino acids. The only way you can ensure the correct amino acid intake is by providing a wide variety of protein-rich foods. By ensuring the right combinations you can be rest assured to get all amino acids. Adding Sesame Seeds to preparations is an excellent method for doing so.
Calcium: For anyone on a plant-based diet, meeting Calcium requirements is a challenge. Black Sesame Seeds will help you reach closer to your goal for sure! 15 grams of Black Sesame Seeds contain 240 mg of Calcium. That's 20% of your daily requirement! You can also check out this article to learn about some more Calcium-rich foods.
Magnesium: Magnesium plays a very important role in energy production, muscle contractions, blood pressure regulation, sleep quality, DNA synthesis, and many many more vital functions. Black Sesame Seeds are one of the best sources of this mineral. One serving contains about 60 mg which is about 15-20% of your requirements.
Hair Health: Sesame Seeds are rich in Iron, Folic Acid and Biotin. These, along with Protein, are the most crucial nutrients for shine, lustre and strength of hair.
Antioxidant and Phenolic Compounds: Black Sesame Seeds have the highest antioxidant activity, making ti excellent for fighting cancer and reducing cholesterol levels.
Zinc: Zinc is a trace element which is required in very small quantities by your body. It helps with hormone regulation, immunity, fighting cancer, mood, regulation of blood sugar levels, fighting oxidative stress, heart health, liver cleansing, post workout muscle repair and fertility for men and women. One serving of black sesame seeds will give you roughly 15% of your daily requirement.
Vitamins: These seeds contain vitamin K1, vitamin D2 and some B vitamins in relatively smaller quantities.
Now I know all of this information seems interesting, but you must be wondering how you will increase intake.
Right? Here are a few tips for you:
Make a paste with some spices like Chutney and keep it handy. You can spread it on crackers or eat it with vegetable sticks.
Keep a mix of sesame seeds, pumpkin seeds and flaxseeds at your work desk. Have about 2-3 spoons in the evening. This will make for an excellent evening snack. Alternatively, you could also consume this mix first thing in the morning.
Sesame Meal can be added to your dough for making Roti, Pizzas, Breads. Add a spoonful in your meals. They add a fantastic depth to your dishes.Add them for crunch and texture to your salad.
I hope this information is useful for you. Please leave a comment telling me if you enjoyed reading this. If you have any queries you can comment here or drop me an email and I'll definitely respond to you!