A nutritional comparison between black sesame and white sesame: black sesame has the strongest effect on iron and calcium!

Sesame is an indispensable health tonic. Girls love to eat sesame paste and sesame candy. A small sesame seed has great benefits. Traditional Chinese medicine books point out that black sesame has nourishing, hair-blackening, laxative and detoxifying effects. However, black sesame and white sesame are commonly found on the market. What is the nutritional difference between the two? Who are they suitable for?

Sesame has many nutrients and is good for health

Eating sesame seeds has many health benefits, because sesame seeds contain sesamin and rich unsaturated fatty acids, dietary fiber, minerals and vitamins, which have health benefits for the human body. For example, the linoleic acid in sesame seeds can reduce inflammation, as well as lower cholesterol and triglycerides; sesamin has the effect of preventing cardiovascular and cancer; unsaturated fatty acids and vitamins E and B group can promote the natural luster of skin and hair; calcium helps maintain bone density; and dietary fiber can facilitate bowel movements.

Nutritionist You Weiming said that if you want to absorb the nutrients in sesame more effectively, it is recommended to grind the sesame seeds into sesame powder and sesame paste, which will be better absorbed by the human body.

Comparison of nutritional components of black sesame and white sesame, iron and calcium

What is the difference in nutritional content between black sesame and white sesame? According to the latest edition of the Food Nutrition Database of the Ministry of Health and Welfare, white sesame contains more unsaturated fatty acids, while black sesame contains more calcium, iron, dietary fiber and vitamin E. The recommended daily intake for healthy adults is 1200 mg of calcium, 15 mg of iron, 30 g of dietary fiber, and 13 mg of vitamin E.

Nutritionist You Weiming recommends that according to your nutritional needs, eating 1 to 2 tablespoons of white sesame or black sesame every day can provide nutrients that are beneficial to health.

The nutritional components of white sesame and black sesame are different. If you have high cholesterol or triglycerides, you can choose white sesame. If you are calcium deficient or prone to constipation, you can choose black sesame.

How to eat black sesame and white sesame correctly

From the above, we can see that the nutritional components of white sesame and black sesame are different. If you have high cholesterol or triglycerides, you can choose white sesame. If you are calcium deficient and prone to constipation, you can choose black sesame.

Among the six major types of food, sesame belongs to the oily food. Whether it is black sesame or white sesame, every two tablespoons of sesame contains about 100 calories and 9 grams of fat. If your physical activity level is low and you accidentally eat too much, you may consume too many calories and gain weight.

Do not store roasted sesame seeds for more than 1 month

In addition, in order to make sesame seeds fragrant, commercially available sesame seeds are usually heated and roasted to produce an oily aroma. However, heating and roasting can easily cause the sesame seeds to oxidize, and they will become sour if stored for too long. Therefore, it is not advisable to buy too much sesame seeds, and they cannot be stored for more than 1 month. It is recommended to take 1 to 2 tablespoons of black sesame and white sesame per day, about 8 to 16 grams. You should choose sesame powder or sesame paste.

The following are some recipes that use black sesame and white sesame. You may want to learn them:

【Black sesame milk drink to help you sleep】

Add 1 tablespoon of black sesame powder to 240ml of hot milk, stir well and drink. It is recommended to drink it 1 to 2 hours before going to bed.

【White sesame and kelp sprouts】

Cook an appropriate amount of kelp sprouts and let them cool. Prepare the seasoning by mixing appropriate amounts of minced garlic, Japanese soy sauce, apple cider vinegar, white sugar, and chili oil. Add the kelp sprouts, mix well, sprinkle with white sesame powder, and enjoy.