According to USDA Food Data Central, 100g of black sesame contains nearly 18g of protein, 50g of healthy fats (mainly unsaturated fatty acids), along with essential minerals such as magnesium, zinc, calcium and especially Sesamine and Sesamoline, two lignan compounds with powerful antioxidant effects.
Sesamine has the ability to reduce oxidative stress in the liver, the leading cause of liver cell damage in diseases such as fatty liver, hepatitis and cirrhosis.
Sesamine in black sesame helps enhance the activity of endogenous antioxidant enzymes such as glutathione peroxidase and superoxide dismutase, two key factors in eliminating free radicals in the liver.
Black sesame extract significantly reduces liver enzymes ALT and AST in patients with non-alcoholic fatty liver disease (NAFLD) after only 12 weeks of supplementation.
The kidney is a vulnerable organ to chronic inflammation, diabetes, high blood pressure and side effects of drugs.
The kidney protection mechanism of black sesame is related to its anti-inflammatory and improved lipid metabolism ability, thereby reducing pressure on the renal platele filter system. In addition, black sesame is rich in magnesium and vitamin E, two micronutrients that regulate blood pressure, thereby reducing the risk of damage to kidney microchips.
To get the protective benefits of liver and kidneys from black sesame, nutritionists from the American Dietetic Association (AND) recommend:
Eat 1-2 tablespoons of black sesame seeds per day (about 10-15g), preferably lightly roast and puree to increase absorption.
Black sesame can be mixed into congee, nut milk, salads, or made into a traditional black sesame sweet soup.
unsweetened black sesame milk is a suitable choice for people at risk of diabetes or fatty liver.
Avoid using mycological sesame seeds, as aflatoxin (fungal toxin) can seriously damage the liver.
Notes when using black sesame:
Although black sesame has many benefits, users need to note:
Do not overdo: Excess can cause bloating or unnecessary calorie increase, especially in people who are controlling their weight.
Be careful with people with kidney stones: Because sesame seeds have a relatively high oxalate content, people with a history of kidney stones should consult a doctor before using them regularly.
Pregnant women should take a moderate dose: Black sesame has mild blood activation, so avoid using it a lot in the first trimester.
