Black sesame: beneficial properties, contraindications, recipes

Black sesame: benefits and harm, how it differs from white sesame, what it is, where it grows, whether it can be grown in a garden plot, reviews - only a small part of the questions that most often arise among Internet users. The fact is that each food product has its own characteristics, which must be taken into account before purchasing and using. If we have long been accustomed to seeing white seeds in baked goods, then with black ones everything is different. Often, buyers, having seen a high price tag, give preference to other nutritional components, and it is not just that this spice has been so highly valued by residents of the East for centuries. So what's the secret? Is it really black sesame, as is often written in reviews, that is the most beneficial for human health? Let's try to figure out these and many other issues together.

Africa is considered to be the birthplace of this amazing plant.

Short story

Sesame (also called sesame) is one of the most ancient plants, since it was cultivated by our ancestors for more than one millennium, and the first mentions date back to the period of Ancient Egypt. Scientists still do not have an exact answer to the question of which country is the birthplace of culture. There are two theories: according to one, the cultivation of a representative of oilseeds began in India, according to the other, in Africa.

There are facts that confirm both one and the second theory, but debate continues to this day. Now it is definitely known that people have been using sesame for at least three thousand years - it all began in the Mediterranean during the period of the Roman Empire, and the people of China knew about the seeds already in the third millennium BC.

IMPORTANT. In the eastern countries of the world there are dishes that have been prepared for centuries without changing the recipe.

In fact, in many countries of the world, plant seeds are classified as spices, seasonings, herbs, and not cereals. Since the seeds are similar in characteristics to cereals, and their culinary uses are very diverse, we classified the product as a cereal.

What it is

Sesame is the oldest spice or seasoning that became known in America only in the seventeenth century. Seeds are obtained from plants growing in tropical climatic conditions, and the following countries share the leadership in imports to other countries of the world:

Japan;
China;
India;
Myanmar.

The color of the seeds varies widely from almost white to black tones. On the market you can find:

white;
yellow;
red;
brown;
black.

The difference in color is due to the concentration of antioxidants and minerals. Thus, black sesame contains lignans, phytosterols, high concentrations of calcium, zinc and other elements that distinguish this type of seed from others and make the product the most useful.

The main difference from seeds of other tones is that they are not peeled from the outer shell, where antiparasitic compounds are present.

Thus, black and white sesame differ in their benefits, so we devoted the topic of the article to the first type of plant.

Description:

grass;
annual;
maximum height – up to 80 centimeters;
the upper leaves are arranged alternately, the lower leaves opposite;
the flowers are bell-shaped;
the fruits are boxes in the form of polyhedra;
the number of seeds is numerous.

The seeds are small, have a nutty aroma and a sweetish taste; the characteristics of those colored black are most pronounced in comparison with others.

IMPORTANT. When frying, the taste and aroma characteristics are enhanced.

Where does black sesame grow?

The area where the crop is grown on an industrial scale covers countries with tropical climatic conditions:

India;
Saudi Arabia;
located in northern Africa;
China;
Japan;
Pakistan.

Despite the fact that the plant is heat-loving, some gardeners manage to grow grass in the south of Russia.

Black sesame: chemical composition

We have already mentioned above that it is the combination of certain compounds that characterizes the properties of seeds and makes white seeds distinctive from black ones. For this reason, special attention should be paid to this section of the article.

Most often you can find customer opinions about the high calcium content in the product. Let's try to figure out whether seeds can really replace other food products.

Black sesame: calories

The energy value of one hundred grams of untreated seeds is 565.0 kilocalories, which corresponds to 60 percent of a person’s daily needs. A high value of such an important parameter for losing weight means the need to control the amount consumed.

Black sesame: bju

The nutritional value of one hundred grams of fresh, unprocessed seeds is equal to:

for proteins – 19.0, which corresponds to 21.0% of the daily value for an adult;
for fats – 49.0 and 72.0%;
carbohydrates – 12.2 and 9.0%;
for dietary fiber – 6.0 and 28.0.

The moisture content can reach 10%, and during storage the value increases, so they are lightly fried before use.

Black sesame beneficial properties

Black sesame seeds are most often used in the preparation of oriental dishes.

Black sesame seeds are a source of such an important substance for humans as phytin.

100 g of seeds contains many useful substances, minerals and vitamins:

proteins – 19 g;
carbohydrates – 12 g;
fats – 49 g;
dietary fiber – 5.6 g;
water – 9 g;
vitamins B1, B2, E, PP;
mineral salts of magnesium, potassium, calcium, phosphorus, iron;
phytin;
phytosterols, etc.

Unhulled black sesame has more beneficial properties and has a longer shelf life.

Black sesame is very useful for strengthening the immune system.

Black sesame seeds improve blood composition, condition of hair and nails, and support the health of the thyroid gland due to the content of riboflavin.

Properties of sesame useful for maintaining beauty and health:

Phytin from unrefined seeds restores the balance of minerals in the body and removes radioactive cesium.
Phytosterols strengthen the immune system, increase the body's resistance to various infections, and prevent the development of cancer.
Sesame oil helps with insomnia; if you massage it at night, quick and sound sleep is guaranteed.
Sesame seeds are good for women's health, as they regulate hormonal levels and prevent mastopathy.

The beneficial properties of sesame are preserved at room temperature for about 3 months. When frozen, seeds can be stored for about 1 year. Sesame oil remains fresh for years and does not deteriorate over time, even in very hot climates.

Black sesame: benefits

Due to the content of substances of various groups and actions, the product has a positive effect on the entire body as a whole. Effect of regular use:

increasing immunity;
improved functioning of the digestive system, brain, nervous, cardiovascular system;
normalization of metabolic processes and hormonal levels of women;
removal of parasites;
increased blood circulation;
elimination of migraines, headaches;
cleansing the intestines of waste and toxins;
weight loss;
fast saturation;
neutralization of free radicals;
musculoskeletal support;
increased muscle tone;
relieving inflammation;
healthy looking skin, strong nails, luxurious hair;
reducing the concentration of cholesterol molecules in the circulatory system;
increasing the elasticity of capillaries;
strengthening vascular walls;
slowing down natural aging;
preservation of youth;
accelerated wound healing;
strengthening tooth enamel;
laxative effect and diuretic effect;
increased attraction to the opposite sex and fertility;
reducing the pain of menstruation, symptoms of menopause and PMS;
decrease in glucose concentration in the body;
normalization of blood pressure;
maintaining the level of hemoglobin (transport protein responsible for delivering oxygen to cells) in the blood.

The product serves as a way to treat constipation and prevent the following diseases:

osteoporosis;
atherosclerosis;
cancerous tumors;
premature aging;
related to the cardiovascular system.

Indications for use are the presence of:

sleep disorders;
osteoporosis;
hypertension;
rheumatoid arthritis;
bronchial asthma, bronchitis;
anemia;
hemorrhoids (used as a decoction);
constipation;
diabetes mellitus (in limited quantities).

The product has unique properties, is suitable for people of various age categories, but has contraindications.

What are the benefits of black sesame for the body?

The benefits of black sesame seeds are undeniable. In addition to the main treatment, doctors recommend using the plant as a dietary supplement. Regular consumption of sesame helps:

improve metabolism,
remove harmful substances,
accelerate cell regeneration,
influence the composition of the blood: bring blood sugar and cholesterol levels to normal,
slow down aging,
normalize blood pressure,
stimulate the work of the heart muscle,
normalize sleep.

Medicine knows the beneficial properties of black sesame for men. They appear:

in rapid gain of muscle mass,
as an alternative for lactose intolerance,
in strengthening the heart muscle,
normalization of gastric acidity,
reduction in blood cholesterol,
positive effect on potency.

The benefits of black sesame for a woman’s body are useful for every representative of the fair sex to know. Sesame consumption:

helps improve hormonal levels,
alleviates the symptoms of menopause,
stops the development of osteoporosis,
stimulates sexual activity,
during pregnancy has a positive effect on the development of the fetus,
while breastfeeding, it increases lactation and makes milk richer.

Black sesame oil also has beneficial properties for women. Based on it, various cosmetic masks for the face and hair, ointments, emulsions, and patches are made.

Black sesame oil is very useful as:

anti-inflammatory,
antioxidant,
antidiabetic,
antibacterial,
anticancer,
softening,
regenerating,
sun protection,
antirheumatic,
anticholesterol,
detoxic,
laxative,
antidepressant drug.

Black sesame: harm, contraindications

Even the safest remedy in excess can cause serious harm to health, so you must adhere to the recommended daily intake amounts. The rich vitamin and mineral composition has undoubted benefits, but in some cases it is better to avoid using it.

Contraindications are the presence of:

individual intolerance;
pregnancy (third trimester);
increased blood clotting (thrombophlebitis, varicose veins);
children under two years of age;
urolithiasis;
hypercalcemia;
obesity (with caution);
diarrhea;
hypotension (with caution, since the effect of a slight decrease in blood pressure can lead to deterioration of health or loss of consciousness);
gastritis (in acute and chronic stages, regardless of the acidity of gastric juice);
pancreatitis (during exacerbation);
diseases associated with metabolic processes (gout);
therapy with drugs containing acetylsalicylic or oxalic acid.

Pregnant women and nursing mothers should adhere to the norm of 1 teaspoon. per day, for children from two to three years old, the dosage is halved.

A high content of unstable triglycerides of monounsaturated/polyunsaturated fatty acids indicates rapid spoilage when the storage temperature rises above 25 degrees/C.

Spoiled product can cause food poisoning.

The presence of a dense shell of the seeds indicates the need for preliminary grinding to a powder before use. Dense grains should be ground immediately before use, since rapid oxidation of the components of the composition occurs in air.

Difference between white and black sesame

Both light and dark grains have beneficial properties. Both types of sesame can be beneficial or harmful to health. The main differences between dark and light sesame:

black sesame is sold unshelled, while the seed itself is black,
the white one is peeled and only white seeds end up on the shelves,
dark sesame has a more pronounced bitter taste, light sesame has a soft nutty taste,
black seed oil is considered to be of higher quality and is therefore most often used for medical and cosmetic purposes,
dark sesame is more flavorful than white sesame.

Sesame differs not only in color, taste, smell, but also in where it grows. Dark grains grow in Thailand and China, and light grains grow in Pakistan, El Salvador, Central Asia, Mexico, Guatemala, and Africa.

Black sesame: application

Often in the literature you can come across information that sesame is a spice, seasoning or spice, as well as a cereal. In fact, some sellers classify the product into 4 categories at once, since the seeds can serve as an ingredient in many dishes and perform various functions - aromatic, flavorful and even give a specific color to creams.

Black sesame can be eaten as an independent dish, but for better absorption it is recommended to chop it. The resulting flour can be added to salads, cereals, ice cream, biscuits, cake creams, and pastries.

To give traditional drinks a nutty aroma and enhance the invigorating effect, just add flour to coffee (before boiling the ground beans) or other drink.

For variety, the seeds can be germinated. Microgreens are characterized by rapid digestibility and a pronounced immunostimulating effect.

As you can see, the use in cooking is so diverse that it is almost impossible to list all the methods in one article.

In addition to the culinary industry, the product is used in cosmetology, and has even managed to find fans of face and hair masks.

Sesame is used mainly for making desserts (kozinaki, halva) and sprinkling various baked goods.

Black sesame recipes

When wondering what can be cooked, it is worth considering that preliminary frying leads to increased taste and aromatic characteristics, but prolonged heat treatment causes the loss of valuable qualities.

Cereal dishes are so easy to prepare that we will not provide detailed recipes with step-by-step diagrams:

porridge - take two tablespoons per glass of liquid (milk, boiled water), the seeds are thoroughly washed first, then soaked for 8 hours, then blended with a blender, adding sweeteners and other ingredients (to taste);
tahini - take 30-40 ml per hundred grams of toasted seeds. sesame oil, beat thoroughly using a blender;
kefir - soaked in water for 12 hours, in the morning the mass is combined with water in a ratio of 1:2, whisked thoroughly, put in a warm place for a day;
milk - prepared similarly to kefir, but not left for ripening for a day;
Urbech - one hundred and fifty grams of washed grains are crushed in a blender bowl with 1 teaspoon. butter or any vegetable oil and additives to taste (sugar, salt).

The main advantage of these recipes is their ease of preparation. To give the meringue other properties, just pour a little flour into the meringue; similar actions can be applied to Italian meringue, dough for muffins, and pies. The baked goods will acquire a nutty aroma and a hint of wet asphalt, making it easy for the hostess to surprise her guests.

Urbech, black sesame paste: benefits and harm

Urbech is a national Dagestan dish; it contains ground grains. Thanks to culinary processing, the beneficial elements from sesame, including calcium, are well absorbed by the body.

Who benefits from the paste:

for young children to prevent rickets;
elderly people from osteoporosis;
pregnant and lactating women;
athletes.

Urbech is very nutritious and is useful for anyone who experiences great physical and mental stress. The magnesium it contains has a calming effect on the nervous system. Due to its high Omega 3 content, urbech helps reduce cholesterol and improves the condition of the skin, bones and joints. Consumption of the product has a beneficial effect on brain function.

Sesame paste contains natural antioxidants that help prevent cancer. It is not only healthy, but also very tasty. The paste has a pleasant aroma, reminiscent of sesame halva or nuts.

If eaten in its pure form, it strongly coats the oral cavity due to its oily structure. The manufacturer recommends mixing urbech with honey in a 1:1 ratio. If you are allergic to honey, you can add jam or eat it by spreading it on fruit.

Rules for selecting and storing black sesame

Considering the relatively low price on the market, the criteria for choosing a quality product should be known to everyone who wants to try one of the rare, but most valuable types of sesame.

IMPORTANT. Black sesame is not peeled and contains more calcium, so it is valued much higher.

With all the advantages, do not forget that low-quality goods often do not have the positive effects listed above, so you should choose as carefully as possible.

Requirements:

sealed, unopened packaging;
absence of traces of rot and mold;
information about the region of cultivation, importer, compliance with GOST requirements;
uniformly colored, with a nutty aroma;
The Latin name of the plant is “Sesamum indicum”;
the composition states “black sesame seeds or black sesame”;
taste – with not very pronounced sweetness.

If we are talking about buying by weight, there should be no traces of moisture, the aroma should be free of rancid notes. Should be stored in an airtight container, in a dry, cool place (refrigerator) out of direct light.

Expiration dates:

refrigerator – up to six months;
deep freezing – 12 months.

In practice, seeds can retain beneficial properties longer than the specified periods. Before each use, you need to pay attention to the taste and smell - the appearance of bitterness and rancidity indicates spoilage.

IMPORTANT. Failure to comply with storage conditions - high humidity and temperature - can cause a reduction in shelf life.

Reviews of black sesame

On the Internet you can find many positive reviews about the product under the specified trade name, despite the fact that not everyone knows about the black type of sesame. The high cost of the product probably forces buyers to pass by, but those who still take a chance buy again.

The fact is that black sesame contains a record amount of a biologically important mineral - calcium. The concentration of this substance surpasses even cheese.

Kristina, 31 years old, Magadan
A great love for coffee still leaves its mark from time to time due to the side effects of your favorite drink. In order to avoid peeling nails and hair loss, I arrange days on black sesame for myself, and the result usually doesn’t take long, so I recommend it.

Vladislava, 52 years old, St. Petersburg
During her first pregnancy, my daughter constantly bought black sesame and said that the product helps maintain calcium levels in the body. During her second pregnancy, for some reason, she refused to buy large quantities of cereal, so she had to sell it to friends and eat it herself. After three weeks of regular use, I noticed an improvement in my mood, increased strength, and a friend who bought two packs at once says that she lost three kilograms in two weeks. I have found clear benefits for myself, so I recommend it.

Varvara, 23 years old, Orel
One of my friends gives me exotic cereals for the holidays, and the last time I received black sesame. At first I was very surprised, because I was used to seeing white grains. When I opened the package, I tasted it and really liked it. Now I use it for baking, because I don’t think about the benefits, but my main goal is to give dishes unique characteristics, which works great with this additive, so I recommend it.

Use in cooking

Cold-pressed black sesame oil has no equal in terms of calcium content, only 1 tsp. sesame oil contains the daily requirement of calcium

Of course, when describing the use of sesame, one cannot ignore the almost primary aspect of human life. Baking with sesame seeds is probably the first association associated with this plant for many. However, it is in the form of oil that sesame is used in cooking quite rarely due to the high cost of the product. It is mainly used as a salad dressing, which can add a spicy, nutty flavor to the dish.

FAQ

Can pregnant women and nursing mothers eat black sesame?

The seeds are characterized by the presence in their chemical composition of precisely those elements that are required during gestation and breastfeeding. Calcium, the content of which the product exceeds cheese, is necessary for the normal formation of bone tissue.

IMPORTANT. Do not forget that in the third trimester, an excess of the mineral can lead to impaired labor, so it is worth consuming during this period after consulting a doctor, or better yet, avoiding it.

The product helps restore the body after childbirth, normalize metabolic processes, and eliminate heartburn. The listed effects occur only with strict adherence to the daily norm - no more than one teaspoon.

Can children eat black sesame?

Due to the high risk of an allergic reaction, the product is not recommended for children under two years of age. The baby’s body does not yet synthesize enzymatic substances capable of digesting such a healthy, but chemically complex food. Children over two years old can make milk or kefir from black sesame seeds or add ground seeds to soup, salad and other dishes.

IMPORTANT. A child from two to three years old should not be given more than half a teaspoon per day, and the first portions should be even smaller. After three years, the maximum amount is one teaspoon.

How much black sesame can you eat per day?

The safe amount of the product for human health (except for the presence of deviations in which ingestion is contraindicated) is one and a half teaspoons.

Where can you buy black sesame?

Black seeds are much less common than white ones. They can be purchased in specialized stores or ordered online.

How to use black sesame?

Basic requirements: minimal processing and pre-grinding. Before grinding to a powder, the seeds must be lightly fried or placed in the oven. The resulting mass can be added to dishes or eaten separately. There are also drinks that are prepared in a different way, without milk: kefir, milk.

How to germinate black sesame?

The technology for germinating plant seeds involves the use of electric germination, which avoids the formation of mold. Unlike flax seeds, the seeds are not covered with a dense layer of colloidal gel, which prevents the appearance of microgreens. For this reason, in the absence of a special device, you can simply soak the grains in water.

Step-by-step diagram:

Sort the grains carefully and remove any spoiled ones.
Place in a container and rinse gently under running water.
Fill the bottom of the germination container with water.
Immerse the grains in water.
Cover with a lid.
After six to eight hours, drain the water, place a paper towel or gauze soaked in water on the bottom, and spread the seeds on the cloth.
Spray regularly.
The first seedlings should appear within a day. When the shoots reach a size of three millimeters, they should be placed in an airtight container and put in the refrigerator. Shelf life is three days.

To increase shelf life, sprouts are preserved in honey.

IMPORTANT. Prolonged storage or germination leads to increased bitterness of taste.

Greens are added to salads or consumed on an empty stomach; you should not eat more than 1.5 tablespoons per day.

Brief summary

Black sesame, the benefits and harms of which differ significantly from its brother, the white variety, is a mandatory component of the menu for people with acute calcium deficiency in the body.
The history of cultural development begins more than a millennium ago, because the inhabitants of ancient China knew about the beneficial properties of spices, cereals or herbs already in the third millennium BC.
Chemical composition data suggests that the incredible benefits of regular use are not a myth, a marketing ploy, or a clever ploy. The high proportion of B vitamins, magnesium, calcium, silicon, copper and other biologically significant elements speaks for itself - there are no analogues to the described product.
Black sesame is so versatile that it is suitable for preparing many dishes, where a coloring agent, flavoring agent, or flavor enhancer can play a role, but the most important advantage is its safety and natural origin.
With all the advantages, there are significant disadvantages: the presence of contraindications, a high proportion of fat, which requires strict adherence to the quantities recommended by nutritionists for consumption per day.