The efficacy and function of black sesame seeds

Black sesame is a nutritious food, rich in protein, unsaturated fatty acids, vitamin E, calcium, iron and other nutrients.Nourishes the liver and kidneys, moistens the intestines and relieves constipation, nourishes the hair and skin, and resists oxidationand many other functions. Its core value lies in its benefits for hair, skin and cardiovascular health, and it can also help improve anemia and constipation problems. The following will provide a detailed explanation of the main effects, scientific basis and practical suggestions.

1. Analysis of core functions

The most prominent function of black sesame seeds isHair care for black hair, the melanogen and tyrosinase contained in it can promote the production of melanin in the hair and improve the problem of gray hair (recorded in "Compendium of Materia Medica"). In addition, the antioxidant combination of vitamin E and selenium can delay skin aging, while the rich calcium content (780 mg per 100 grams) is beneficial to bone health. Traditional Chinese medicine believes that black sesame seeds belong to the liver and kidney meridian. Long-term consumption of moderate amounts can replenish essence and blood and relieve symptoms such as dizziness and tinnitus caused by liver and kidney deficiency.

2. Modern nutrition verification

Research has found that black sesame seeds containLinoleic acidAccounting for 45%, it helps reduce low-density lipoprotein cholesterol. Its dietary fiber content (14 grams per 100 grams) is 10 times that of white rice, which can effectively improve intestinal peristalsis. Data from the Chinese Center for Disease Control and Prevention in 2020 show that a daily intake of 20 grams of black sesame seeds can meet 15% of adults’ daily iron needs and is helpful in preventing iron deficiency anemia. However, it should be noted that the nutrients of fried black sesame seeds are easier to be absorbed by the body.

3. Practical eating suggestions

The recommended daily consumption is controlled at10-20g, excess may cause fat accumulation. It can be made into a paste with walnuts to improve absorption, or mixed with yogurt for breakfast. Among commercially available products, black sesame powder from brands such as Yanzhifang and October Rice Field use low-temperature baking processes to better retain nutrients. Note: People with chronic diarrhea should use it with caution, and patients with diabetes should choose sugar-free products.

Summary and reminder

Black sesame is a typical representative of the same source of medicine and food. Taken together, itNourish hair, resist aging, nourish bloodThe three major effects are the most significant. It is recommended to choose additive-free products produced by regular manufacturers, such as Southern Black Sesame Paste (Guangxi Southern Food Group) and other time-honored brands. It must be made clear that it is a supplementary food and cannot replace medicine to treat diseases. People with special physiques should consult a doctor before eating it.

Quote sources:
1. "Chinese Food Composition List" 6th Edition (Peking University Medical Press)
2. Records in the Cereals Department of Li Shizhen's "Compendium of Materia Medica"
3. Chinese Nutrition Society's "Dietary Guidelines for Chinese Residents 2022"
4. Product Description of Guangxi Southern Food Group (Southern Black Sesame Paste)