The compound also appears to promote the destruction of cancer cells through apoptosis (programmed cellular death) and autophagy (the removal of damaged cells) ( 28). Sesamin plays a similar role in cancer prevention. These studies have observed the compound’s ability to combat oxidative stress and regulate various stages of cell lifecycle and signaling pathways - each of which plays a role in the development of cancer ( 27). Sesamol has demonstrated its anticancer properties in multiple animal and test-tube studies. Two of the compounds in black sesame seeds - sesamol and sesamin - are believed to contribute to their anticancer properties ( 26). Over the past few years, sesame seeds have been investigated for their anticancer properties. ![]() Still, the researchers noted that studies with stronger methodology were needed to confirm these initial findings. Moreover, a systematic review of research on sesame seeds’ effects on blood pressure found that five out of seven clinical studies observed significant improvements in blood pressure ( 25). ![]() May improve blood pressureĪ small study in 30 adults found that taking a capsule containing 2.5 grams of black sesame seed meal daily for 4 weeks significantly decreased systolic blood pressure (the top number of a reading), while a placebo group did not experience changes ( 22). It also appears that sprouted black sesame seeds could have even higher amounts of some antioxidants than seeds that have not yet sprouted ( 18). Fruits, vegetables, nuts, and whole grains are some of the best sources.Īll sesame seeds contain antioxidants and healthy plant chemicals, but black sesame seeds appear to be a particularly rich source ( 16, 23, 24). Some foods are better sources of antioxidants than others. Long-term oxidative stress may contribute to the development of many chronic conditions, including diabetes, heart disease, and cancer. One type of cellular damage that antioxidants are believed to protect against is oxidative stress. Rich in antioxidantsĪntioxidants are substances that play an important role in preventing or slowing different types of cell damage in your body. Thus, more randomized controlled studies in humans are needed ( 20). Yet, human research is limited at this time, and more studies are needed.įurthermore, because some studies used concentrated sesame seed extract, the results may not be the same for whole black sesame seeds. In one 8-week mouse study, consuming 0.45–0.9 mL of a black sesame seed extract per pound (1–2 mL per kg) of body weight daily improved insulin resistance, treated oxidative stress in the liver, and appeared to protect against obesity ( 21).įurthermore, some human research has shown that black sesame seeds may help reduce oxidative stress.Ī study in 30 people found that taking 2.5 grams of black sesame seed capsules per day for 4 weeks significantly decreased levels of malondialdehyde (MDA), one of the most commonly used biomarkers of oxidative stress ( 22). One reason why black sesame seeds could be so beneficial to health is due to the seeds’ effects on oxidative stress, particularly for people who are living with a chronic disease ( 20). SUMMARYīlack sesame seeds contain many important trace and macrominerals, as well as healthy fats that may help lower your risk of heart disease.īlack sesame seeds are rich in nutrients that support optimal health, and regularly eating them may have specific benefits. The most recent scientific evidence suggests that replacing foods high in saturated fats with foods high in unsaturated fats may lower your risk of heart disease ( 11, 12). Some of the trace minerals in black sesame seeds - in particular iron, copper, and manganese - are important for regulating your metabolism, cell functioning, and immune system, as well as the circulation of oxygen throughout your body, among other activities ( 6, 7, 8).īecause more than half of a sesame seed is composed of oil, sesame seeds are also a good source of healthy monounsaturated and polyunsaturated fats ( 9, 10). Your body requires trace minerals only in small amounts, while macrominerals are required in larger quantities.Ī higher intake of macrominerals like calcium and magnesium is associated with improved heart disease risk factors, particularly high blood pressure ( 3, 4, 5). Just 2 tablespoons (14 grams) of black sesame seeds contain ( 2):īlack sesame seeds are an especially rich source of macrominerals and trace minerals. ![]() Black sesame seeds are rich in a number of nutrients.
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