Sesame seeds are an integral part of many cuisines around the world. Most of you would have noticed them on top of your burger buns or would have eaten sweets made from sesame seeds at some point in your life. Where these seeds have a mild, nutty and sweet flavour they come with myriad health benefits. A good source of fiber that may help you in lowering the bad cholesterol levels, reduce blood sugar levels, reduce inflammation, support bone health and may aid the formation of blood cells as well. Sesame seeds possess these properties due to the presence of sesamolin compounds in these seeds that are known for antioxidant and antibacterial properties.
Where sesame seeds are so good and beneficial for our overall health, one must know that these nutritious seeds come in two varieties that are differentiated based upon their colour. The question here is is it just the colour that differs between these two seeds? Is there any difference between the nutritional value of the two? Do they possess different health benefits? Here’s to answering all your questions about sesame seeds and spotting the difference between white and black sesame seeds with Dr. Yadvesh Yadav, Medical Director, Jain Multispeciality Hospital.
White Sesame Seeds
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One of the oldest condiments of mankind, white sesame seeds come with a mild, sweet and nutty flavour. Grown in the tropical and subtropical regions, this condiment is rich in various nutrients such as protein, fiber, calcium, antioxidants along with vitamin B and E. The nutrient rich profile of these seeds makes it a perfect food to be included in your diet and its regular consumption is known to provide myriad health benefits. Making these seeds a part of your diet can help you to prevent and fight severe conditions like-
- High blood pressure
- Breast cancer
- Heart diseases
- Protects the body from free radical damage
- Boosts the production of red blood cells
- Promotes bone health
- Reduces oxidative stress
- Prevents neurodegenerative disorders like alzheimer's and dementia
- Eases menopausal symptoms
- Improves digestion
- Improves energy
- Prevents asthma
There are numerous ways to add in white sesame seeds to your diet such as making til ladoos during winter season, sprinkling them up on your salad, adding it into fried rice and even in your yogurt or smoothie bowl. You would be surprised to know that not just your health, but these white sesame seeds can be nourishing for your skin as well. Regular consumption of these seeds can help you to get a glowing complexion, retain moisture, heal redness, calm inflammation, prevent skin infections and treat sunburn.
Black Sesame Seeds
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Little, black oily seeds enriched with nutrition that grow inside the fruit pods of sesamum indicum plant. Produced in tropical and subtropical regions, these black coloured seeds are loaded with nutritional properties. These seeds are abundant in nutrients such as calcium, fiber, proteins, magnesium, copper, iron, phosphorus and antioxidants. The mineral content present in these seeds are helpful in reducing the risk of various chronic diseases. Here’s how consumption of black sesame seeds can benefit your health-
- Reduces the risk of heart diseases
- Boosts the immune system functioning
- Regulates metabolism
- Improves blood pressure
- Comes with anticancer properties
- Prevents neurodegenerative conditions that cause memory loss
- Protects liver from free radical damage
- Provide relief from digestive issues such as indigestion and constipation
These nutrient rich black seeds can be added into the diet by sprinkling them on top of your rice, noodles, salads or by adding them up in your smoothie or yogurt bowl. Consumption of soaked black sesame seeds is known to aid mineral absorption. Including these seeds into your diet can benefit your skin by providing it with moisture, getting rid of pathogens and infection causing agents along with healing redness and inflammation which results in glowing skin.
White vs Black Sesame Seeds
As we have learnt about the nutrition content of both these sesame seeds and ways in which they can benefit our overall health. Where most of the things are pretty common amongst both seeds as they have rich fiber content along with calcium and plant protein. Let us take a step ahead and try to understand what is the basic difference between these two from Dr. Yadvesh Yadav-
“Basic difference between these two seeds is that black seeds have the outer covering intact where it is absent in the white ones. Black sesame seeds are considered to be more potent with higher nutrient content and more medicinal properties. According to ayurveda it is mentioned that black seeds are more beneficial due to their high nutritional content. The calcium is more in black ones as compared to the white ones and it is the same with iron, potassium, copper, manganese and other such minerals. Consumption of these seeds helps to lower the blood pressure levels due to magnesium , is good for bone health due to calcium, antioxidants for immunity, and anti-aging properties.”
With inputs from Dr. Yadvesh Yadav, Medical Director, Jain Multispeciality Hospital.