Happy Chinese New Year
Tonight I am cooking a stir fry of baby bok choy, onions and mushrooms and a sprinkle of black sesame seeds. This will be the bed to put my orange chicken thighs on top.
Sesame seeds are an excellent source
of many essential minerals as well as a very good source of vitamin B1
(thiamin) and dietary fiber. The nutrients found in sesame seeds may contribute
to cardiovascular health, reduce inflammation, support respiratory health,
protect against colon cancer and osteoporosis as well as other conditions.
Depending upon the variety, sesame seeds come in many different colors,
including white, yellow, black and red.
Black sesame seeds are an excellent
source of magnesium and calcium. A 1/4 cup serving of provides 126 mg of
magnesium, or 32 percent of the Recommended Daily Value (DV), and 351 mg of
calcium (35 percent of the DV). That's slightly more than you find in a cup of
milk, however, the calcium is located in the hull of the seeds, so hulled
versions offer much less calcium.
Magnesium and calcium are important essential minerals that help regulate blood
pressure, reduce the likelihood of developing tension and migraine headaches
(triggered by blood vessel spasms), reduce the occurrence of airway spasms in
asthmatics and regulate sleep patterns, especially in women suffering from
menopause-induced sleep disturbances.
A 1/4 cup serving of black sesame
seeds provides almost 1.5 milligrams (mg), or 74 percent of the DV, for the
trace mineral copper, and 2.8 mg (about 19 percent of the DV) for zinc. These
minerals are needed in very small quantities, but are essential for human
health. Copper plays a role in the anti-inflammatory process which is
beneficial for reducing some of the swelling and pain characteristic of
inflammatory diseases. Copper also is needed to activate an enzyme necessary
for building collagen and elastin, which provide structure and elasticity to
bones and joints.
Low dietary intakes of the trace mineral zinc (low circulating levels in the bloodstream) is associated with a depressed immune system as well as loss of bone and decreased bone density of the hip and spine. Consuming zinc-rich foods, such as black sesame seeds, reduces the risk of suffering from bone fractures caused by reduced bone density (common among the elderly) or osteoporosis. Optimal zinc intake may reduce the frequency and length of the common cold because it keeps the immune system healthy.
Low dietary intakes of the trace mineral zinc (low circulating levels in the bloodstream) is associated with a depressed immune system as well as loss of bone and decreased bone density of the hip and spine. Consuming zinc-rich foods, such as black sesame seeds, reduces the risk of suffering from bone fractures caused by reduced bone density (common among the elderly) or osteoporosis. Optimal zinc intake may reduce the frequency and length of the common cold because it keeps the immune system healthy.
Black sesame seeds help lower serum
cholesterol levels (which contributes to cardiovascular health) in several
ways. They contain two unique substances known as sesamin and sesamolin. These
substances belong to a group of fibers called lignans (flaxseeds are another
rich source of lignans). Lignans are rich in dietary fiber and have a
cholesterol-lowering effect.
Black sesame seeds are rich in phytosterols. Phytosterols are plant compounds very similar in structure (chemical) to cholesterol. Consuming more dietary phytosterols not only decreases blood cholesterol levels but reduces the risk of developing certain types of cancer. Sesame seeds offer the highest phytosterol content (400 to 413 mg per 100 grams or 3.5 ounces) of all nuts and seeds.
Black sesame seeds are rich in phytosterols. Phytosterols are plant compounds very similar in structure (chemical) to cholesterol. Consuming more dietary phytosterols not only decreases blood cholesterol levels but reduces the risk of developing certain types of cancer. Sesame seeds offer the highest phytosterol content (400 to 413 mg per 100 grams or 3.5 ounces) of all nuts and seeds.
Healthy Life
Suzanne
