According to data from the United States Department of Agriculture (USDA), 100g of unroasted black sesame seeds can contain up to 975mg of calcium, while 100ml of whole cow's milk only contains about 125mg of calcium.
Even when roasted, the calcium content in black sesame remains high, ranging from 800-850mg. This shows that black sesame is one of the richest natural food sources of calcium.
Calcium plays an important role in the formation and maintenance of healthy bones and teeth, as well as supporting muscle contraction and nerve signal transmission. According to the World Health Organization (WHO), calcium deficiency is a global health problem, especially in developing countries.
This deficiency not only weakens bones, causing the risk of osteoporosis, but also affects cardiovascular function. Supplementing calcium from food sources such as black sesame is an effective and sustainable solution.
Not only rich in calcium, black sesame also contains many other important nutrients such as iron, magnesium, zinc, copper, along with omega-3 and omega-6 fatty acids.
These substances are not only good for cardiovascular health but also help strengthen the immune system. In addition, lignans - an antioxidant compound in black sesame, has been proven through research by the American Association for Cancer Research (AACR) to have the ability to support anti-inflammatory, reduce the risk of cancer and type 2 diabetes.
People who regularly add sesame seeds, including black sesame, to their diet have a 25% lower risk of osteoporosis than those who do not. This once again confirms the important role of black sesame as a comprehensive health protection food.
Although black sesame is richer in calcium than milk, milk is still a familiar source of calcium thanks to its easy absorption and balance with vitamin D.
However, for those who are lactose intolerant or vegetarian, black sesame is an ideal alternative. To optimize the absorption of calcium from black sesame, it should be eaten with foods rich in vitamin D such as salmon, eggs, or exposed to sunlight regularly to stimulate calcium metabolism in the body.
