Sesame seeds are a common ingredient found in many Indian households. Available in black and white varieties, sesame seeds a crunchy texture to your meals with a nutty flavour. Sesame seeds are flavourful and provide your body with essential vitamins and minerals that help nourish. These seeds increase longevity and are commonly added to many Asian and Middle Eastern dishes (1)。但是,您将不得不吃大量的每天少量,以获取健康益处。让我们详细了解芝麻种子的好处:

白色与黑色芝麻种子:

Black, white and brown are the Sesame seed varieties that depend upon the cultivar type.

  • 与黑色芝麻相比,铁含量更高。黑芝麻种子要么以油的形式使用,要么用作食物中的成分。
  • 黑色的芝麻在药物bec更可取的ause they are flavourful and have a strong aroma than white or brown sesame seeds.
  • 与白芝麻相比,黑种子的钙多60%。
  • 黑色和棕色的芝麻籽保留了船体,而白色种子则被藏匿。

芝麻种子营养事实:

Sesamum Indicum is a flowering plant found in the tropical regions of Africa and India, and it produces sesame seeds. Rich in essential minerals, vitamins, antioxidants, protein and fibre, Sesame seeds can benefit your body. 100 grams of Sesame seeds have the following nutrition:

  • 563kcal energy.
  • 25g carbohydrates.
  • 16.9 g dietary fibre.
  • 18.3 G蛋白。
  • 43.3 g fats.
  • 1450mg calcium.
  • 9.3 mg iron.
  • 570 mg磷,
  • 2.2 mg copper.
  • 12.20 mg锌。

Benefits of Sesame Seeds:

Sesame Seeds Benefits for Health:

Sesame seeds’ curative, preventive, and nutritional properties make them a usable ingredient in many traditional medicines. In addition, the phytonutrients such as omega-6 fatty acids, flavonoid phenolic antioxidants, vitamins and dietary fibre present in the sesame seed oil can offer several health benefits. They are:

1. Good for Oral Health:

Sesame seeds and sesame seed oil removes dental plaque and whitens your teeth by boosting oral health. In addition, you will be able to reduce streptococcus mutants in both the teeth and the mouth saliva by oil pulling with sesame oil. This process will improve the overall health of your oral cavity (2)。

2. Improves Digestion:

Sesame seeds are rich sources of fibre that help facilitate waste disposal and relieve constipation by smoothening the function of the intestine (3)。由于这些种子富含纤维,因此它们使您的结肠和消化系统保持健康。

Read:杏子的不可思议的好处

3.提高记忆和思维能力:

芝麻种子在这些种子中存在的酪氨酸的帮助下,通过产生称为多巴胺的神经递质来帮助您保持大脑的警觉和记忆力。因此,在饮食中添加芝麻种子,您可以观察到思维技能的提高。此外,根据一项关于小鼠衰老加速的研究,芝麻林格人抑制了与年龄相关的认知下降(4)。

4. Strengthens Bones:

Sesame seed’s health benefits include a boost in bone mineral density and bone health since it is a good source of zinc because a deficiency in this mineral might cause hip and spine area osteoporosis. In addition, sesame seeds can also be vital to bone health since it has a trace of calcium in it (5)。你可以防止骨质疏松后通过食用sesame seeds or til regularly.

5. Improves Blood Circulation

High levels of triglycerides and bad cholesterol accumulated in the arteries can slow down blood flow, creating the risk of heart disease. If not corrected on time, it might completely block blood flow.

芝麻种子的好处包括改善血液循环,从而保护您免受心血管疾病的风险,例如中风,心力衰竭,心脏病发作,通过降低我们体内的胆固醇和甘油三酸酯水平。此外,还知道芝麻种子有助于用锌和铜含量产生红细胞,血液循环和代谢(6)。

6.提高免疫力:

芝麻种子是维生素B6,E,锌,硒,铜和铁的丰富来源,对于免疫系统的功能至关重要(7)。例如,您的身体将能够激活仅在锌帮助下才能识别和攻击微生物的特定白细胞。因此,即使有轻度至中度锌缺乏,免疫系统活性也会受损(8)。三汤匙芝麻籽可以提供约20%的锌RDI。

7. Effective to Treat Piles:

在烹饪中添加直接或芝麻油可能是治疗便秘或经常性桩的好方法。此外,这种油通过提供润滑来帮助改善肠运动。芝麻种子还可以帮助软化粪便并通过改善消化方式清洁结肠。它还使您能够通过减轻肛门肌肉的压力而不会疼痛和不适(9)。

Preparation:
  • 服用半升水,加入少量芝麻。
  • Boil the water until its quantity becomes one-third of the initial volume.
  • Make a thin paste of the mixture after it cools down.
  • Add one tbsp of butter to the paste and eat it once every day.

8. PCOS:

芝麻种子蛋白含量可能有助于调节PCOS等激素疾病。芝麻种子还可以帮助女性通过增加孕激素的产生来应对腹胀,情绪波动和头痛等PMS症状。这是可能的,因为芝麻种子富含钙,镁,锌和维生素E来源。

9.减肥:

The high fibre content makes sesame seeds an ideal choice for weight loss. Fibre helps contribute to a healthy digestive system playing a crucial role in weight loss. In addition, fibre-rich foods prevent you from overeating or binge-eating by keeping your tummy fuller for longer (10)。

Sesame seeds can also prevent fluid retention by regulating body fluids since they are low in sodium. These seeds might also help your body release fat-burning liver enzymes since they are rich in lignans. In addition, these compounds decrease fat metabolism by inhibiting the formation and absorption of cholesterol.

Til or sesame seeds help increase your metabolic rate and curbs hunger which helps avoid excessive calorie consumption and aiding in weight loss. This is because sesame seeds are an excellent source of protein.

10.强大的反癌特性:

The anti-cancer properties of Sesame seeds come from the high amounts of magnesium and an anti-cancer compound called phytate present in these seeds. These seeds help prevent colorectal cancer by effectively reducing the risk of colorectal tumours (11)。The anti-cancer, anti-proliferative, anti-inflammatory, pro-apoptotic, anti-metastatic, anti-angiogenic and anti-autophagocytic properties are attributed to the sesamin present in sesame seeds (12)。

Read:西瓜种子健康吗?

11. Fights Against Inflammation:

Low-level, long-term inflammation is one of the prominent reasons that cause several chronic conditions. However, sesame seeds might be able to fight inflammation. For example, with 18 grams of flax seeds and 6 grams each of pumpkin and sesame seeds for three months daily on people with kidney disease, there is a decrease of 51 to 79% in their inflammatory markers (13)。However, the anti-inflammatory impact of sesame seeds alone is uncertain because this study has used a mixture of seeds on the subjects.

尽管如此,根据许多动物研究,芝麻油仍有几种抗炎作用(14)(15)。These effects might result from the compound found in sesame seeds and oil called sesamin (16)。

12.降低血糖水平:

芝麻种子已被证明可以打击糖尿病,因为它们含有镁和其他营养素。此外,当用作唯一可食用油时,芝麻油有效地降低了血浆葡萄糖和血压的高度糖尿病患者(17)。In addition, sesame seeds are good for the health of a person with diabetes by supporting blood sugar control since they are low in carbs while high in protein and healthy fats (18)。

Additionally, sesame seeds might help regulate blood sugar by inhibiting the action of the digestive enzyme maltase because they contain a compound called pinoresinol (19)(20)。但是,有更多的研究需要了解芝麻对人类的有效性。

13. Rich Source of Antioxidants:

The prominent advantage of sesame seeds is the high amounts of antioxidants. In addition, consuming sesame seeds might increase the overall antioxidant activity in your blood, as per animal and human studies (21)。此外,芝麻种子还具有称为木质的化合物,可以通过起作用作为抗氧化剂来抵抗氧化应激(22)。此外,芝麻种子可以特别保护心脏病,因为它们含有γ-生育酚,这种γ-生育酚充当抗氧化剂,一种维生素E(一种维生素E的形式)(23)(24)。

14.维生素B的良好来源:

Sesame seeds are good for you since they are rich sources of specific B vitamins distributed in the seeds and a hull (25)。Therefore, the concentration of B vitamins might either lessen or increase by removing the hull. In addition, sesame seeds might help with the proper cellular function and metabolism since it is a good source of thiamine, niacin, and vitamin B6 (26)(27)(28)。因此,三汤匙芝麻种子未被淘汰和船体可以提供:

15.纤维高:

纤维在维持和支持消化健康方面起着至关重要的作用,降低了2型糖尿病,某些癌症,肥胖和心脏病等慢性疾病的风险。您将能够获得约3.5克的纤维,占RDI的12%,消耗30克未耗尽的芝麻。这是因为许多人的平均纤维摄入量是RDI的一半。因此,每天吃一些芝麻种子可以帮助您保持消化系统健康。

16.降低胆固醇:

降低胆固醇水平是重要的黑芝麻籽之一。芝麻蛋白和芝麻蛋白属于芝麻种子中存在的一组名为木质的纤维。当与Stanol酯(一种已知可降低不良胆固醇的化合物)一起服用时,木烷具有胆固醇(胆固醇)的作用(29)。The consumption of black sesame seeds might reduce the risk of developing certain cancer types and decrease blood cholesterol levels. This is possible because sesame seeds have phytosterols, compounds whose structure is similar to cholesterol.

17. Provides Relief from Arthritis

一个频率的骨关节炎是关节炎的一种形式uently affects the knees and can be the most common cause of joint pain. Oxidative damage and inflammation to the cartilage that cushions joints are several factors that result in arthritis (30)。芝麻种子的抗炎和抗氧化作用归因于一种称为芝麻蛋白的化合物,可能有助于保护您的软骨(31)。In addition, sesame seeds also help reduce pain and swelling associated with arthritis since they contain a mineral called copper, which is crucial in antioxidant enzyme systems.

18. Treats Hypertension:

无论年龄段和性别如何,高血压是我们当今许多人都面临的常见健康问题。根据研究,芝麻油中存在的镁可以帮助您有效降低血压。此外,该油还有助于通过广泛的矿物质来提高您的免疫力。

19.丰富的蛋白质来源:

芝麻种子具有高质量的氨基酸,占种子的20%,使其成为饮食蛋白质的良好来源。您可以从一汤匙芝麻种子中获得1.60克蛋白质。蛋白质通过帮助骨骼,肌肉和身体组织来在身体的健康生长中起着至关重要的作用。因此,如果您想获得高蛋白素食的饮食,芝麻种子可能是一个绝佳的选择(32)。

Read:Ways to Use Sesame Oil for Glowing Skin

芝麻种子对皮肤有益:

芝麻种子伴随着强大的抗氧化剂,是抗病毒和抗菌特性的丰富来源,这可能对您的皮肤营养有益。芝麻油也用于我的美化产品中,因为它是欧米茄6,钙,磷,镁,维生素B和E的丰富来源。这是芝麻如何使皮肤受益的方式。

20. Wound Healing:

芝麻油具有出色的愈合特性,因为它是天然的抗炎剂。此外,芝麻籽油有助于消除皮肤病原体,例如链球菌,葡萄球菌和常见的皮肤真菌,其抗菌特性(33)。You can also control vaginal yeast infections by mixing sesame seed oil with warm water.

21.减慢皮肤的衰老过程:

另一个黑色芝麻对皮肤有益的是减慢皮肤的衰老过程。此外,这些种子通过防止皮肤细胞的氧化有助于改善皮肤的复兴。您将能够避免在芝麻中存在的称为芝麻糖的抗氧化剂的帮助下,避免皮肤中皱纹和微小的毛孔形成。

22.发光的皮肤:

The benefits of sesame seed oil are that it can help provide your skin with flexibility that makes it look supple and soft. In addition, it helps control the enlargement of pores in the nose area the tightens your facial skin.

Preparation:
  • Use sesame oil to rub all along your face.
  • Use rice powder or besan powder to scrub your face.
  • 用温水洗脸。

23. Help the Skin Remain Warm and Moist:

The sesame seed oil can soften up your skin. Therefore, it is an active ingredient in many sunscreens, moisturizers and skin cleansers. Furthermore, sesame seeds have anti-inflammatory properties that help keep your skin moist and warm. Finally, massaging your face with sesame seed oil can help keep your skin detoxified by eliminating environmental toxins from your body.

Sesame Seeds Benefits for Hair:

The nutrients in sesame seeds can play an essential role in maintaining healthy hair and scalp. It helps combat several scalp problems because sesame seeds or oil can benefit your scalp similar to skin. Let us see the importance of sesame seeds for healthy hair.

24.帮助灰色头发:

Whether due to stress or genetics, premature hair greying has become a common problem among people of all ages, irrespective of gender. Sesame seed oil can prevent premature hair greying with its hair-darkening properties. It also helps your hair retain its natural colour. However, you can reap the maximum benefits by using sesame seed oil with another carrier oil like almond oil or olive oil.

25. Facilitates Hair Growth:

您知道脂肪酸缺乏可能会导致某些人脱发吗?是的!但是芝麻油具有诸如Omega-3和Omega-6脂肪酸之类的必需脂肪,可帮助改善头发生长。但是,需要更多的研究(34)。

芝麻种子具有大量的维生素B1,钙,铜,磷,铁,镁,锰和锌,可以帮助减少头发稀疏和脱发。

26.有助于保湿头皮:

芝麻油可以帮助软头皮,使头发束看起来更光滑,因为它是一种润肤剂。此外,芝麻油中存在的omega-3和omega-6脂肪酸等必需脂肪也可以帮助您打击干燥的头皮和头发。棕榈酸,亚油酸,亚麻酸,油酸和硬脂酸是芝麻油中存在的一些健康脂肪酸。

27. Kills Dandruff:

Sesame oil and sesame seeds might help reduce or prevent scalp’s common infections since they have antifungal and antibacterial properties. You can also help reduce dandruff caused by fungus or bacteria by using sesame seed oil on your hair and scalp. In addition, when applied to a clean scalp, sesame oil might help keep your scalp moisturized with the help of its occlusive properties, which further prevents itching, flaking and dryness.

28. To Kill Lice Infestations:

In combination with olive oil, Sesame seed oil can efficiently help you get rid of lice and eggs because of their antiseptic and insecticidal properties.

Preparation:
  • 将一汤匙橄榄油和两汤匙芝麻油加入碗中。
  • Combine them and apply the mixture to your hair and scalp thoroughly.
  • 将油放一夜,用淋浴帽遮住头发。
  • Use a comb to remove the dead lice, and use a shampoo to wash your hair.
  • For desired results, use this remedy daily.

29.防止末端和脆性头发:

Sesame seed oil can help retain moisture by deeply nourishing dry and damaged hair by acting as an excellent hair conditioner.

Preparation:
  • 结合两汤匙酸奶,一汤匙蜂蜜和半杯芝麻。
  • Now apply the mixture to your hair and scalp evenly.
  • 让它保持头发约15分钟。
  • Use a mild shampoo to wash your hair.

Read:Benefits of Using Mango Seeds

芝麻的副作用:

尽管芝麻种子的消费有几个好处,但是将它们过量带来以下副作用:

  • There might be a drop in the blood glucose levels below normal if you eat sesame seeds in the limit.
  • Eating sesame seeds in excess might cause bloating and pain by forming a layer over the appendix because of their fibre.
  • It is best to consult your doctor before adding sesame-based items into your daily diet because sesame seed allergy is prevalent.
  • Excess consumption of sesame seeds might lead to weight gain by getting stored in the stomach without being digested.
  • Sesame seeds contain oxalates which can aggravate the symptoms of gout. Therefore, people with gout should avoid consuming sesame seeds.

Sesame seeds are packed with essential nutrients that can benefit overall health. We hope you are clear about the sesame seed’s benefits from this article. Then, reap all the benefits by adding them to your diet. You can also use sesame seed oil as a base for cooking. Don’t forget to let us know if you found this article helpful!

Disclaimer:本文提供的内容仅基于研究和仅出于教育目的,而不是医学专家的替代。该网站对此信息的真实性和准确性概不负责。

1. Is It Okay to Consume Sesame Seed Daily and Raw?

Ans:除非您有过敏,否则每天都有一汤匙芝麻。您可以从原始形式的芝麻种子中的储存营养中获得可观的好处。还可以选择浸泡芝麻种子,以便于消化的人容易消化。

2. Which is the Healthiest Way for the Consumption of Sesame Seeds?

Ans:Soaking is a perfect way to consume sesame seeds for people with digestive issues otherwise to get the most benefits. You can chew sesame seeds raw.

3.何时何时食用芝麻?

Ans:In general, you can chew 1 to 2 tbsp of sesame seeds post-meal for better digestion, or you can also add them to your meals. Sesame seeds can also be used as an option of a mid-mini meal.

About Saanvi

Saanvi Sharma是健康和营养的出色网络内容作家。她在该主题上的专业知识源于多年来她获得的深入研究和知识。她对科学的兴趣以及生物技术学士学位证明是一个额外的优势,并进一步增加了她的写作价值。她对科学非常感兴趣,因此编写优质的内容成为了她的美德。
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