Introduction
In this article, we will explore Black Sesame Seeds Benefits For Female health. We will learn how these tiny black seeds play a crucial role in promoting overall health in women.
Sesame seeds are obtained from the Sesamum indicum plant, which is widely grown in Asia and other parts of the world for its high nutritional value. They are rich in carbohydrates, protein, lipids, micronutrients, and bioactive components.
Many scientific studies have found health-promoting benefits of sesame seeds. The color of Sesame seeds varies from cream white, white, and black. In traditional medicines, black sesame seeds are considered superior due to their high nutritional value.
Read More: Is Soya Chunks Good for Health?
Nutritional Profile of Black Sesame Seeds
The nutritional value of black sesame seeds per 100 g as per USDA is given below.
| Nutrient | Amount |
|---|---|
| Energy | 714 kcal |
| Protein | 22.86 g |
| Total lipid | 64.3 g |
| Carbohydrate | 28.6 g |
| Fiber | 14.3 g |
| Calcium | 1286 mg |
| Iron | 19.29 mg |
| Magnesium | 457 mg |
| Phosphorous | 786 mg |
| Potassium | 607 mg |
| Zinc | 9.64 mg |
Sesame seeds are a rich source of important vitamins, unsaturated fatty acids, and bioactive components.
Black Sesame Seeds Benefits for Female
Black sesame seeds are packed with antioxidants, minerals, and macronutrients. They provide various benefits for women’s health including supporting hair and skin health, promoting digestive health, strengthening bones and muscles, and preventing osteoporosis. They help reduce inflammation, balance hormones, and help alleviate menopausal symptoms.
Let’s delve into the details of Black Sesame Seeds Benefits for Female.
1. Black Sesame Seeds Benefits for Female Fertility
Studies suggest, a diet high in dietary fiber, omega-3 fatty acids, plant-based protein, vitamins, and minerals positively impact female fertility. Black sesame seeds are rich in antioxidants that protect the eggs from free radical damage and improve the egg quality.
Nutrients like iron, zinc, and antioxidants support embryo implantation and placental development. The folate content supports the growth of the fetus and reduces the risk of underdevelopment, neural defects, and premature birth.
2. Black Sesame Seeds Benefits For Female Periods / Menstrual cycle
Eating Black sesame seeds may help regulate the menstrual cycle, because of its estrogenic properties. It may also help reduce cramps and pain while relaxing the uterine muscles during menstruation.
3. Black Sesame Seeds Benefits For Female Weight Loss
Black Sesame seeds are a fiber, protein, and antioxidant-rich superfood. Fiber supports your digestive health keeping your bowel movement regular, relieves constipation, and improves gut flora that aids in weight loss.
Eating sesame seeds can boost metabolism, promote satiety, and reduce inflammation in the body to maintain a healthy weight.
4. Black Sesame Seeds Benefits For Hair
Black sesame seeds are rich in protein, vitamins, zinc iron, and antioxidants. These nutrients promote hair growth and strengthen the hair follicles. Iron content helps promote blood circulation to the scalp, ensuring a better supply of nutrients that prevent hair breakage and thinning.
Antioxidants and proteins help repair the hair cells, prevent dryness, and support healthy hair growth.
5. Black Sesame Seeds Benefits For Skin
Black sesame seeds are rich in antioxidants that help to keep your skin healthy and vibrant. Regular consumption of these seeds can protect you from skin damage caused by UV Rays. It helps reduce the appearance of dark spots, fine lines, and wrinkles giving you youthful, smooth, and glowing skin.
6. Black Sesame Seeds Benefits For Female Pregnancy
Pregnant women require proper balanced nutrition for the growth and development of the fetus.
Sesame seeds contain important nutrients that support fetal growth and development. Calcium content supports the fetus’s bone health and helps prevent bone loss in expecting mothers. Sesame seeds are the source of iron that supports the red blood production, and development of the placenta. It also helps prevent extreme tiredness, dizziness, and other symptoms associated with anemia.
Constipation is commonly seen during pregnancy. Sesame seeds support healthy digestion and can prevent constipation. However, if you have any health conditions, consult your health expert before adding sesame seeds to your diet.
7. Supports Heart Health
Seeds contain components such as sesamolin and sesamin which can potentially reduce cholesterol levels improving cardiac health. These seeds also contain Phytosterols that help lower cholesterol absorption in the intestine thereby reducing the cholesterol levels in the bloodstream.
Incorporating sesame seeds into your diet can help lower the risk of developing coronary heart disease.
8. Strengthens Bones
Sesame seeds are rich in protein, calcium, magnesium, and phosphorous which are essential nutrients required for optimum bone health. Calcium helps keep the bones strong and increases bone density during different phases of a woman’s life such as teenage, pregnancy, lactation, and post-menopausal stages of life.
9. Boosts Immunity
Sesame seeds are a source of iron, zinc, and antioxidants. These nutrients help fight disease and strengthen the immune system. The tiny seeds also contain sesamin which protects the liver from free radical damage. A healthy liver helps detoxify the body and fight diseases.
10. Promotes Gut Health
Sesame seeds are a good source of fiber that promotes digestive health, relieves constipation, and regularizes bowel movement.
11. Enhances Lactation
Black Sesame seeds are a great option for lactating mothers to increase the supply of breast milk. It boosts lactation and helps maintain bone health in lactating mothers.
12. Alleviates Menopausal Symptoms
Black sesame seeds contain phytoestrogens that mimic estrogen properties which help manage hormonal balance. It has the potential to lower menopausal symptoms such as mood swings, fatigue, and hot flashes.
These seeds are high in calcium levels which can reduce the risk of osteoporosis commonly seen in post-menopausal females.
How To Use Black Sesame Seeds
Black Sesame seeds can be consumed in various ways such as add sesame seeds to salads, smoothies, and yogurt. You can bake them and sprinkle them over the bread or cake. Mix with jaggery to make sesame balls or energy bars.
Soak the seeds in water overnight and consume them in the morning.
Precaution
Sensitive individuals allergic to sesame seeds may experience rashes, itching, coughing, and shortness of breath. Consult your doctor immediately if you experience any allergic reaction. Overeating seeds may cause nausea, abdominal discomfort, bloating, or diarrhea.
Avoid eating seeds in the first trimester of pregnancy as it may cause nausea to some individuals.
Conclusion
Black Sesame Seeds Benefits For Female health are numerous. These tiny powerhouses help regulate hormonal balance, support reproductive health, and take care in the menopausal phase. These antioxidant-rich seeds promote hair growth, revitalize the skin, and provide energy.
Black Sesame seeds are a source of healthy fats and important nutrients that are extremely beneficial for health because of their medicinal value. Sesame seeds support your muscle and bone health, improve digestion, lower inflammation, detoxify the body, and eliminate depression and chronic stress.
FAQ’s (Frequently Asked Questions)
Q1. Is it safe to eat raw sesame seeds?
Ans: Yes, you can eat raw sesame seeds, however, I would recommend eating roasted or overnight-soaked sesame seeds for easy digestion.
Q2. Are Black sesame seeds good for hair growth?
Ans: Yes, Black sesame seeds are dense in nutrients such as protein, zinc, iron, and antioxidants which promote hair growth.
Q3. How much sesame seeds should I eat daily?
Ans: 1 to 2 tablespoons of sesame seeds can be taken daily.
Q4. Are black sesame and kalonji (Nigella seeds) the same?
Ans: No, although they appear to be the same, they are different.
References
Black Sesame Seeds Information
https://www.researchgate.net/publication/334596458_Black_Sesame_Seeds_Information
Antioxidant lignans sesamin and sesamolin in sesame (Sesamum indicum L.): A comprehensive review and future prospects
https://www.sciencedirect.com/science/article/pii/S2095311922001757#ceab10
Black sesame seeds nutritional profile
https://fdc.nal.usda.gov/food-details/703474/nutrients
An Overview on Nutritional Composition and Therapeutic Benefits of Sesame Seeds (Sesamum indicum)
SESAMUM INDICUM BEFORE AND DURING PREGNANCY: A REVIEW
Female Fertility and the Nutritional Approach: The Most Essential Aspects
https://pmc.ncbi.nlm.nih.gov/articles/PMC8634384/#abstract1
Role of a Balanced Diet in Enhancing Embryo Implantation Success
https://oasisindia.in/blog/role-of-balanced-diet-in-enhancing-embryo-implantation-success/