Black and white sesame seeds have different benefits

difference between white and black sesame seeds

It turns out that it is also one of the “superfoods”

Black and white sesame seeds have different benefits

Most of the sesame seeds we often buy on the market are black and white, but it turns out that they are different in color and nutritional value. The biggest difference between black sesame and white sesame is the difference in color. Black sesame is black, so it contains higher anthocyanins than white sesame.

Black sesame has a high content of anthocyanins, and anthocyanins are well-known antioxidants that can help resist the damage of free radicals to cells, prevent the proliferation of cancer cells, and increase immunity.Black sesame seeds are often referred to as the sacred product of Ufa, which can increase the melanin in the human body and help hair growth. Compared with white sesame, black sesame has higher trace elements. Whether it is calcium, iron, dietary fiber, or vitamin E, black sesame has more than white sesame. It not only improves immunity, but also nourishes the brain. Prevent diabetes and so on.

White sesame seeds have higher fats than black sesame seeds. These fats are mostly healthy unsaturated fatty acids. They are also rich in sesamin, sesamol and sesamol, which help antioxidants. Therefore, white sesame is also a nutritious food. Because white sesame has a higher oil content and is more fragrant than black sesame, it is suitable for squeezing oil, or making different dishes, and also suitable for embellishment of different dishes.

What are the nutrition of sesame seeds?

Maintain cardiovascular health

Sesame seeds are rich in unsaturated fats, such as linoleic acid. Absorption of appropriate amounts of polyunsaturated fatty acids can lower blood cholesterol levels, dilute blood concentration and lower blood pressure. Moreover, the plant sterols of sesame are the highest among all kinds of nuts, about 400 to 413 mg per 100 grams. Plant sterols can prevent the body from absorbing bad cholesterol in the intestines and maintain cardiovascular health.

In addition to linoleic acid, sesame seeds also have other components that can protect the cardiovascular system. For example, sesamol, known as the “blood scavenger”, can not only lower blood cholesterol, but also prevent arteriosclerosis. The tryptophan in sesame can stabilize blood pressure and stabilize nerves.


Sesame is rich in dietary fiber. Each serving (30 grams, about 3 tablespoons) of sesame can provide 3.5 grams of fiber, which is 12% of the recommended daily intake. Coupled with a large amount of oils in sesame, it can moisturize the intestines, prevent constipation, and keep the intestines healthy.


Sesame can slow down the lipid peroxidation in the skin, and can also block the accumulation of free radicals that harm cells. It can not only keep the skin white and moist, but also prevent various dermatitis. Moreover, from the perspective of traditional Chinese medicine, sesame seeds also have the effect of nourishing blood, making our skin fine, rosy and shiny.

Calcium supplement

Sesame is rich in calcium.Every 100 grams of roasted sesame seeds has 989 mg of calcium, while 100 grams of milk has only 125 mg of calcium. The recommended daily calcium intake for an adult is 800 to 1000 mg, which shows the high calcium content of sesame seeds. Therefore, regular consumption of sesame seeds can replenish calcium for our body. For children, it can promote the development of bones and teeth. For adults, it can protect bones and prevent osteoporosis caused by calcium deficiency and calcium loss.

Relieve arthritis

Sesamin, found in sesame seeds, has anti-inflammatory and anti-oxidant effects, and can protect cartilage and joints. According to a two-month study, a group of patients with knee joint pain ate about 40 grams of sesame powder a day and combined with medications. Their pain was reduced by 63%.People who only take medication can only reduce their pain by 22%. It can be seen that sesame seeds can help reduce joint pain.

Boost the immune system

Sesame contains a variety of nutrients that help protect the body’s immune system, such as zinc, selenium, copper, vitamin B6, vitamin E and so on. The zinc in it can promote the growth of white blood cells and help find and eliminate microorganisms that invade our body. And each serving (30 g, about 3 tablespoons) of sesame can provide 20% of the daily zinc intake.

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