When the weather turns cold, many people want to eat something warm, and desserts are no exception. Maybe it's a bowl of hot red bean soup or a bowl of sweet dumplings, there are hundreds of different flavors of dumplings.
Even if you are not a fan of sesame dumplings, there are still plenty of sesame-filled snacks to eat, and you can even eat sesame seeds alone. However, you should be careful with the portion size so that you don't consume too many calories. What are the benefits and nutrients of sesame seeds?
Sesame seeds have high nutritional value and these 6 benefits
Sesame belongs to the nut category, a small but rich in nutrients, sesame contains fat, calcium, vitamin E, dietary fiber, iron, zinc, magnesium, folic acid, vitamin B complex and other nutrients, including calcium content is very high, 100 grams of 1479 mg, higher than the average meat protein contained.
Sesame seeds are also divided into black sesame and white sesame, the nutritional content of these two is not far apart, but white sesame has a higher fat content and a special flavor, so it is often used as a white sesame oil as a mix.
So what are the benefits and effects of sesame seeds? Let's take a look.
1. High nutritional value
Sesame contains high-quality protein, fiber, and minerals such as iron and calcium, moderate intake of sesame can be supplemented with iron, reducing the chance of anemia, and high calcium content, help reduce osteoporosis, and strong bones.
2. Natural cholesterol-lowering
Phytosterol, a phytonutrient, can effectively block the absorption of cholesterol in the human intestine.
As early as 2006, the National Taiwan Normal University study pointed out that menopausal women consuming 50 grams of sesame seeds daily for five weeks, low-density cholesterol (LDL Cholesterol, also known as bad cholesterol) will be significantly reduced, and there are similar studies to support this effect.
3. Hormone balancing
Studies have shown that sesame seeds can help postmenopausal women increase and regulate sex hormones, promote antioxidant capacity, and control cholesterol. Also, sesame seeds can be converted by intestinal bacteria into a certain phytoestrogen, which helps postmenopausal women.
In addition, sesame is rich in fatty acids, proteins, minerals, and folic acid, especially pregnant women should supplement sesame, the folic acid is important for the development of the central nervous system of the baby's brain.
4. effective in lowering blood pressure
In a study published in the Yale Journal of Biological Medicine, sesame seeds can help reduce systolic and diastolic blood pressure in patients with hypertension; and continuous intake of sesame oil for 45 days can inhibit lipid peroxidation (Lipid Peroxidation), increase antioxidant effects, protect cells and promote heart 5.
5. Anti-cancer cell growth
Like flaxseed, sesame is also rich in lignans, a natural compound isolated from plants, which are known to help reduce the risk of breast cancer.
A study published in the Journal of Nutrition in 2012 pointed out that among the women tested, those who consumed the most lignans were 40-50% less likely to develop breast cancer than those who consumed the least, so the study concluded that lignans are a natural way to fight breast cancer.
6. lightness and good body shape
Some studies have shown that the natural compounds of sesame can help burn fat, while sesame is rich in dietary fiber, can increase the feeling of gastrointestinal satiety, not easily hungry, and dietary fiber can promote bowel movement, help defecation, so when you eat a healthy, comfortable discharge, and naturally maintain a good physique!
Sesame seeds are high in calories, so be careful with the amount
According to the Food and Drug Administration of the Executive Yuan, 100 grams of black sesame seeds have 571 calories, including 54.4 grams of fat, which is a fat-rich food, so you should be careful with the portion size when eating sesame snacks to avoid consuming too many calories.
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