Black sesame or white sesame, which one is more nutritious?

Black and white sesame seeds are extremely common dining table garnishes, sprinkled on rice for flavor, added to sweet and sour pork ribs or blanched vegetables, and even used as a garnish in desserts. Sesame seeds themselves are actually quite nutrient-dense; just one teaspoon of sesame powder daily can provide your body with several key nutrients.

Black and white sesame seeds: nutritional commonalities and popular perceptions despite high levels of fat

Sesame seeds have a high oil content, up to 60%, and its main fatty acid is linoleic acid - an important fatty acid essential to the human body. If this component is lacking, it may affect the functioning of many body functions, especially hormonal balance. At the same time, sesame seeds belong to the nuts and contain healthy oils that help lower cholesterol,Purify blood vesselsIn folk beliefs, two types of sesame, black and white, are attributed with different conditioning effects: some believe that black sesame can make hair thicker and blacker, while white sesame can nourish the lungs, strengthen the body, and improve physical weakness.

However, from a scientific point of view, sesame is indeed rich in various nutrients, but it cannot directly achieve the immediate effect of "growing black hair" or "nourishing the lungs". Instead, it indirectly benefits these parts through long-term nutritional supplementation and adjustment of the overall health of the body.

Black sesame: a nutritional expert in antioxidants, calcium supplements, and intestinal protection

Black sesame is rich in vitamin E, which has strong antioxidant capacity and can effectively remove free radicals in blood vessels, helping to maintainheart health;at the same time,Vitamin E It can also promote skin metabolism, keep the skin firm and elastic, and present a healthy glow. Not only that, black sesame is also a high-qualityHigh-calcium foods, and the calcium it contains has a very high absorption rate - adding a tablespoon of black sesame powder to a glass of milk or soy milk can supplement 50% of the daily calcium requirement, which is a convenient choice for calcium supplementation.

In addition, the dietary fiber content of black sesame is also considerable, which can help purify the gastrointestinal environment; at the same time, its own oil can lubricate the intestines, preventing the fiber from directly rubbing against the intestinal wall and causing discomfort. Instead, it can more gently promote gastrointestinal motility and improve bowel movements.

White sesame: unique advantages of high protein, blood vessel protection and intestinal regulation

Compared to black sesame, white sesame has different nutritional highlights: it has a higher protein content, which can effectively supplement nutrition for the body; at the same time, white sesame has a higher fat content, which is very suitable for oil extraction. Most of its oil is healthy unsaturated fat, and the linoleic acid in it can inhibit low-density lipoprotein cholesterol (commonly known as "bad cholesterol"), helping to maintain blood vessel health.

White sesame seeds are also rich in zinc. This mineral can not only help repair inflammatory symptoms of the cardiovascular system and slow down the process of atherosclerosis, but also regulate intestinal health, reduce the chance of diarrhea or intestinal inflammation, and allow the body to absorb nutrients more fully and thoroughly.

How to eat sesame seeds? Avoid processing losses and master the principle of moderation

When faced with nutritious sesame seeds, many people's first reaction is to absorb their nutrients through black sesame oil or white sesame oil. However, this method has obvious flaws: during the sesame oil extraction process, most of the water-soluble or non-fat-soluble nutrients such as dietary fiber and protein will be lost, and only fat and fat-soluble vitamins will remain, making it impossible to fully absorb the nutritional value of sesame seeds.

Therefore, if you want to fully absorb the nutritional value of sesame seeds, it's recommended to prioritize cooked sesame seeds or sesame powder. The recommended daily intake is approximately 2 tablespoons of sesame powder. Sesame powder can be mixed with beverages like milk or soy milk, added to rice or noodles, or simply mixed with hot water to make sesame paste. However, it's important to note that sesame seeds are a high-fat food. Despite their nutritional value, intake should be controlled to avoid excessive fat intake, which can burden the body.