黑芝麻的好處、營養、副作用等等

Black sesame seeds come from a specific variety of the "sesame" plant and have a mild nutty flavor with a hint of bitterness. They are also very greasy.

Black sesame seeds are used as a substitute for white sesame seeds because they retain the original flavor, texture, and aroma. They are also a great gluten-free alternative to flour. In Asian countries, products such as ice cream, pastries, macarons and noodles are often made with black sesame paste to give them an extra flavor.

Nowadays, however, it is also possible to find products containing whole black sesame seeds! For thousands of years, these little seeds have been an important part of not only Chinese culture, but various other cultures in Asia because of their health benefits, their use in cooking, and their use in many different types of dishes.

Nutritional information of black sesame seeds

According to the United States Department of Agriculture (USDA), 2 tablespoons of black sesame seeds contain 100 calories and the following nutrients:

  • Protein: 3 grams
  • Fat: 9 grams
  • Carbohydrates: 4 grams
  • Fiber: 2 grams
  • Calcium: 18% of the Daily Value (DV)
  • Magnesium: 16% of daily value
  • Phosphorus: 11% of daily value
  • Copper: 83% of DV
  • Manganese: 22% of daily value
  • Iron: 15% of daily value
  • Zinc: 9% of daily value
  • Saturated fat: 1 gram
  • Monounsaturated fat: 3 grams
  • Polyunsaturated fat: 4 grams

Health benefits of black sesame seeds

Black sesame seeds are rich in nutrients that support optimal health, and regular consumption of black sesame seeds may have specific benefits.

May help reduce oxidative stress

People with chronic diseases often experience oxidative stress, which is damage to cells caused by free radicals. Research shows that black sesame seeds contain antioxidants that may help reduce oxidative stress in the body.

Promote normal thyroid function

Sesame seeds are a good source of dietary selenium, a trace mineral that supports normal thyroid function and plays an important role in the production of thyroid hormone. Thyroid hormone stimulates metabolic activity, and a deficiency of thyroid hormone can lead to weight gain. This study showed that participants with mild autoimmune thyroiditis experienced improvements in symptoms after taking selenium supplements.

Promote heart health

Black sesamol extract has been shown to help reduce total and LDL (bad) cholesterol levels, potentially reducing the risk of atherosclerosis and cardiovascular disease. Additionally, sesame seeds are rich in fiber, which helps reduce bad cholesterol levels in the blood.

Both black and white sesame seeds contain magnesium, which plays a central role in heart health. Eating just one ounce of any seed provides about 20% of your daily value of this important mineral, which helps maintain healthy blood vessels and lowers the risk of heart disease.

It also supports general cardiovascular function and helps regulate blood pressure and prevent hypertension. Magnesium can even help muscles relax and reduce muscle spasms.

Nourish your skin from the inside out

Black sesame seeds are known for helping to maintain healthy skin due to their high content of omega-3 fatty acids. Eating them regularly may help promote elasticity, protect against free radicals, and even have anti-inflammatory properties!

Black sesame seeds are also a good source of protein and help form collagen in the skin. If you are looking for naturally beautiful skin to show off, then try adding black sesame seeds to your diet.

Improve digestion

Black sesame seeds are a good source of dietary fiber and are known for their ability to support digestive health.

Increase your energy levels

Sesame seeds contain high amounts of thiamine, which aids in energy production and cell metabolism by helping convert food into glucose (i.e., fuel) for the body. If you need a little energy after your morning run or before work, consider eating some black sesame seeds—just two tablespoons of black sesame seeds contain about 9% of your daily value of this essential B vitamin!

Improve brain function and mood

Black sesame seeds are rich in tryptophan, an amino acid that helps produce the neurotransmitter serotonin, which can help soothe and relax, improving mood and sleep quality. They also contain high amounts of vitamin B6, folate, manganese, copper, iron, and zinc, all of which are important for supporting brain health and function.

Promote blood sugar regulation

Black sesame seeds are rich in fiber and protein, both of which are important in regulating blood sugar levels.

Their magnesium content may also help improve insulin sensitivity (i.e., how responsive the body is to hormones that regulate blood sugar), which can be helpful for people with diabetes or prediabetes who struggle with insulin resistance due to obesity or metabolic syndrome.

However, if you have diabetes or prediabetes (glucose intolerance), it is important to consult your doctor before consuming black sesame seeds regularly, especially if you are taking any medications, as they can affect blood sugar levels.

fight cancer

Black sesame seeds contain anti-cancer compounds such as phytosterols, essential fatty acids, antioxidants, selenium and other minerals that act as chelators, binding to free radicals and may reduce the risk of certain cancers. The best part is, you get all these benefits without sacrificing flavor or texture.

Bones become stronger

Black sesame seeds are rich in minerals such as calcium, magnesium, manganese, copper, phosphorus, potassium and zinc, which are essential for maintaining strong teeth and bones. In some cases, black sesame oil may also be used to help prevent osteoporosis. Eating black sesame seeds can help you absorb important bone nutrients more efficiently, helping to prevent fractures.

Possible side effects of black sesame seeds

Although black sesame seeds are generally quite safe and easy to use, black sesame seeds may have adverse effects in those with pre-existing health conditions or compromised immune systems. Some examples include:

Hypoglycemia

Eating too much black sesame seeds may lower blood sugar, possibly leading to hypoglycemic episodes, especially in people with diabetes who are taking blood sugar-lowering medications or insulin. Therefore, these people should avoid consuming these seeds regularly until they discuss it with their doctor first.

hypotension

Sesame seeds can also lower blood pressure, especially when used in medicinal amounts. If you have low blood pressure or are taking blood pressure medications, talk to your doctor about adding sesame seeds to your diet, especially if you are considering supplements.

food allergic reaction

Sesame is a common allergen that can cause severe allergic reactions in people who are sensitive to it.

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
哪些職業對健康影響最大?科學與現實的分析

哪些職業對健康影響最大?科學與現實的分析

在現代社會中,工作佔據了人們生命中相當大的一部分。然而,不同職業對健康的風險並不相同。一些工作性質或環境,會顯著增加慢性病、心理壓力、甚至縮短壽命的風險。以下從科學研究與醫學角度,探討幾類對健康損害較大的職業,並附上相關統計數據。

電擊槍的機制與對人體健康影響

電擊槍的機制與對人體健康影響

在現代執法中,警察常使用所謂「非致命性武器」(less-lethal weapons),其中最廣為人知的便是 電擊槍(Taser)。電擊槍的設計初衷是提供一種介於徒手制服與槍械之間的選擇,藉由暫時性電擊使嫌疑人失去行動能力,以降低致命暴力發生的風險。然而,電擊槍並非完全無害,背後涉及的電流機制與人體生理反應值得深入探討。

PD-(L)1/VEGF「三抗」:腫瘤免疫治療新方向

PD-(L)1/VEGF「三抗」:腫瘤免疫治療新方向

腫瘤治療的新挑戰 近十年來,免疫檢查點抑制劑(Immune Checkpoint Inhibitors, ICIs)改變咗癌症治療格局。當中 PD-1/PD-L1 抑制劑 已經成為多種腫瘤的一線或二線療法,而 VEGF 抑制劑 亦係抗血管生成治療嘅核心藥物。然而,臨床數據顯示,雖然 PD-(L...
疲勞駕駛的健康風險與新科技防護:REMONY 裝置的認證分析

疲勞駕駛的健康風險與新科技防護:REMONY 裝置的認證分析

疲勞駕駛一直是全球道路安全的重要議題。許多人將疲勞視為「只是累了」,但科學研究表明,當人處於極度疲倦時,大腦功能下降的程度可與酒精中毒相當。不僅如此,長時間駕駛還會對身體健康造成慢性負擔。隨著科技發展,越來越多可穿戴裝置被設計用來協助監測疲勞狀態,其中,日本 Medirom 公司開發的 REMONY 裝置近日獲得國土交通省(MLIT)認證,成為市場矚目的焦點。本文將先探討疲勞駕駛的健康風險,然後客觀分析 REMONY 裝置的技術特點與潛力。

腳跟為何會變黃乾裂?成因與護理全攻略

腳跟為何會變黃乾裂?成因與護理全攻略

腳跟皮膚為何容易出現問題? 腳跟係身體承受最大壓力嘅部位之一。每日行走、站立,腳跟長期摩擦同受壓,如果缺乏適當護理,就會導致角質層過度增厚、乾燥同龜裂。當角質層愈厚,皮膚顏色會慢慢變得偏黃,甚至暗啡。 造成腳跟黃、裂、脫皮的常見原因 角質層增厚長期行走或穿硬底鞋,令腳跟角質層積聚過多,顏色...
Wi-Fi 會唔會對人體有害?科學研究同日常生活影響全解析

Wi-Fi 會唔會對人體有害?科學研究同日常生活影響全解析

Wi-Fi 幾乎已經變成日常生活不可或缺嘅一部分。無論係屋企、公司、學校,甚至咖啡店同巴士,都有無線網絡覆蓋。但好多讀者都會擔心:「成日浸喺 Wi-Fi 入面,會唔會慢慢影響身體健康?會唔會致癌?會唔會令我失眠或者精神差?」 今篇文章會由淺入深,帶大家了解 Wi-Fi 嘅電磁波特性、科學研究結...
長時間保持一個姿勢,點解會痛、僵硬、麻痺?|久坐對身體嘅危害

長時間保持一個姿勢,點解會痛、僵硬、麻痺?|久坐對身體嘅危害

好多人每日要長時間坐喺辦公室、電腦前面,或者瞓覺時維持同一個姿勢。結果往往出現腰酸背痛、手腳麻痺,甚至覺得關節「鎖住」郁唔到。久坐傷身腳麻痺點解長時間坐姿影響健康,都係大家經常搜尋嘅問題。今次我哋就一齊睇下背後原因。

癌症如何擴散:從一個器官走到另一個器官的旅程

癌症如何擴散:從一個器官走到另一個器官的旅程

癌症最令人畏懼的地方,不單在於原發腫瘤本身,而是它能夠 轉移(Metastasis) —— 由原本的器官擴散至身體其他部位。事實上,大多數癌症致命的原因,並非來自腫瘤的「原居地」,而是因為它在其他重要器官(如腦、肝、骨、肺)形成了新的腫瘤。

腦癌種類全面介紹|常見類型與特徵

腦癌種類全面介紹|常見類型與特徵

腦癌(Brain Cancer)泛指源自腦部或蔓延至腦部的惡性腫瘤。臨床上可分為兩大類: 原發性腦腫瘤(Primary Brain Tumors):由腦部細胞本身變異而成。 繼發性腦腫瘤(Secondary / Metastatic Brain Tumors):由其他器官的癌細胞(如肺...