In everyday rush, we rarely have time for complex diets or extensive recipes. That is why it is worth looking for simple ways to enrich meals with valuable nutrients. Black sesame is one of them.
Black sesame contains protein, fiber and healthy fats – both monounsaturated (muff) and polyunsaturated (pouf). Is a source group B vitamins (B1, B6), vitamin E, calcium, magnesium, iron, flavonoids, saponin i lignanów. The latter help in protecting the cardiovascular system, act antioxidant and support the skin in the fight against signs of aging. Adding it to a salad, porridge or sandwich is a simple way to make a daily portion of health.
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According to publications at the International Journal of Food Sciences and Nutrition, regular consumption of black sesame may lower the level of “bad” LDL cholesterol by up to 10 percent. and triglycerides by 8 percent In addition, it supports the maintenance of normal blood pressure. The 2014 research review confirmed the positive impact of this ingredient in most analyzed cases. Sesame also acts as a strong antioxidant – it protects cells against free radicals and soothes inflammation. Research from 2018 has also shown that it can reduce blood glucose and reduce insulin resistance, which is important in the prevention of type 2 diabetes.
The easiest way is to sprinkle with ready -made dishes. You can add it to sandwiches with cottage cheese, porridge, salads, cream soup Whether homemade bread. It is worth starting with a small amount, half a teaspoon a day is enough to increase its absorption, you can gently grind or roast it.
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It is worth remembering, however, that black sesame belongs to a group of frequent food allergens. Can cause allergic reactions – From rashes and stomach ailments to serious breathing problems, and even anaphylactic shock. It is not recommended for young children, especially in the initial phase of diet expansion, due to the risk of choking. People taking anticoagulants, gastrointestinal diseases or chronic diseases should consult his consumption with a doctor.
