A cousin of the classic sesame, black sesame is a different and unique variety. This small oilseed, appreciated in cooking for its marked color and more pronounced taste, is also popular in alternative medicine for its many health benefits. Even richer in nutrients than white sesame, it was already consumed in India 7,500 years ago and in China 5,000 years ago!
Nutritious to the max
The composition of black sesame, like white, is dominated by lipids since it is an oilseed (from which the oil is extracted). Thus, there are equal parts of monounsaturated fatty acids, in the form of oleic acid, and polyunsaturated fatty acids, mainly in the form of omega-6.
Although it is easy to criticize sesame for its low omega-3 content, its anti-inflammatory properties have a major advantage in return: sesamin. This molecule, from the lignan family, in fact reduces oxidation and protects omega-3s (EPA and DHA) consumed in the diet or in the form of supplements.
With its 24% protein, black sesame is as proportionally rich as meat! Remember, however, that vegetable proteins do not have the same biological value as animal proteins.
Exceptionally rich in calcium, a tablespoon of black sesame provides more of this important nutrient than a 200ml glass of milk. However, be careful with chewing thoroughly, or the tiny seeds will pass through the entire digestive tract and come out intact at the other end! The absorption of calcium and other nutrients may then be diminished.
Black sesame, whose husk is preserved, is very rich in fiber (13%), both insoluble (60%) and soluble (40%). Needless to say, fiber is essential for intestinal transit and overall health.
Among the other nutrients found in black sesame, it is rich in vitamins of group B, E, copper, iron, magnesium, manganese, phosphorus, potassium, zinc, antioxidants, phytosterols and phytoestrogens.
Supports cardiovascular health
Black sesame, by its high content of unsaturated fats, fibers and phytosterols, positively influences the blood lipid balance. According to several studies, it is the lignans contained in the seeds that would reduce the levels of triglycerides, total cholesterol and LDL. Sesame oil would also help lower arterial pressure in hypertensive subjects.
Powerful antioxidant
Sesame, black and white, is one of the richest foods in antioxidants: vitamin E (in different forms of tocopherols), sesamin, sesamol, sesaminol ...
These antioxidants have the ability to protect the body's cells and DNA from the damaging effect of free radicals. Thus, sesame offers the most advantageous protection against the appearance of diseases linked to aging, certain cancers and cardiovascular diseases in particular.
Use in Chinese Medicine
Black sesame is a staple of the Chinese pharmacopoeia. Pronounced Hēi Zhī Ma, it is used in traditional Chinese medicine for premature graying, premature hair whitening and convalescence. It is said to "enter the meridian of the liver and kidneys" and "lighten the eyes, darken the hair, moisten the skin and lubricate the gut. "
Beauty benefits
Basic constituent of the vast majority of Ayurvedic oils, sesame effectively stimulates microcirculation, a property which comes from its high content of vitamin E. In the scalp, it helps in particular to fight against hair loss and promote shine.
Rich in sulfur-containing amino acids (cysteine, methionine, taurine), black sesame has an important effect for strengthening and building thick hair and firm nails.
Black sesame also provides large amounts of zinc, playing an essential role in the formation of collagen. Therefore, its regular consumption will help to slow down the passage of time for the skin, preventing the appearance of fine lines and wrinkles.
Delicious and nutritious, used internally or externally, let yourself be tempted by this amazing seed!
References
Alipoor, B., Haghighian, M.K., Sadat, B. E. & al. (2012). Effect of sesame seed on lipid profile and redox status in hyperlipidemic patients. Int J Food Sci Nutr; 63(6):674-8.
Khosravi-Boroujeni, H., Nikbakht, E., Natanelov, E., & Khalesi, S. (2017). Can sesame consumption improve blood pressure? A systematic review and meta-analysis of controlled trials. J Sci Food Agric; 97(10):3087-3094.
